Rooted in Essex and rising through the GB ranks, Ruben utilises and integrates his academic knowledge and skills into his physical and mental performance as a hurdler.
Studying a MSc Sport & Exercise Psychology degree at Essex, taught within SRES, and backed by specialist labs and performance testing, the programme explores the psychological skills and professional practices that drive elite athlete development. This focus gives Ruben tools to use every day in training, competition, and decision-making, alongside support from the University’s Performance Sport programme to pursue his goals.
Introducing… Ruben Hedman
The starting line
For hurdler Ruben Hedman, high-performance sport began with a leap of faith, literally.
“I first got into hurdles in secondary school,” he recalls. “My teacher needed someone for the race, and nobody wanted to do it. I just put myself forward… and ended up winning.”
That single run set in motion a pathway from school and Colchester Sixth Form College athletics to GB Juniors, European U20 Championships, multiple national medals, and a BUCS silver.
The combination of natural talent and witnessing the demands and discipline of elite performance from within his family home proved the right combo of ingredients.
“My dad played for Crystal Palace and Colchester United, so I was born with that competitive edge. My parents always supported me, funding, travel, and emotional support. They shaped who I am as an athlete.”
When performance became personal
Every athlete has a season where everything just clicks. For Ruben, that shift came at U17 level.
“That was the year I won my first national medal. From there, I moved into U20 and U23 national medals, and then Great Britain Juniors for the European Championships in 2023.”
Those milestones didn’t happen by accident. They were the result of refining technique, nurturing psychological resilience, and embracing a new identity: not just someone who does hurdles, but a hurdler.
Psychology in motion
Not only is Ruben learning sport psychology, but he’s applying it, every week, every race, every training block. Reflective, data-informed, and mentally literate.
As a postgraduate student on the Master’s in Sport & Exercise Psychology, he has discovered how mental preparation shapes physical performance.
“I enjoy what I study because it’s personal to me and it has a real impact on my training,” he explains. “Keeping my brain active helps me perform better during training and vice versa.”
He’s a big believer in prioritising mental performance training and personalising psychological strategies to overcome nerves and boost confidence before major competitions, using:
- Mental imagery to recreate hurdle rhythm
- Positive self-talk to regulate the mind
- Control reassurance centred on the process, and not the outcome
“For big competitions, you want to be prepared early because it’s very unlikely that on the day you will perform differently to how you’ve set yourself up to perform: technically, physically, and psychologically. When I get on the start line, I’m not thinking. It happens automatically.”
Overcoming the hurdles
One of Ruben’s biggest breakthroughs wasn’t technical; it was psychological.
“Comparison was one of the biggest mental blocks I’ve got past. When I was younger, I always compared myself to competitors. If I believed I wasn’t winning, I wouldn’t win.”
Reframing how he measures success has meant:
- Setting smarter personal goals
- Analysing his own performances instead of others
- Focusing on controllable factors
- Recognising individual differences in athletes
“I now focus on myself to achieve both internal and external results without worrying about anyone else.”
The Essex Ecosystem
The university environment provides a melting pot of academic expertise, sport science, coaching, and athlete welfare working together.
“I am very grateful to be on the performance sports programme, especially studying a master's degree, which enables me to keep on top of my dual-career balance by allowing me extra time with assignments when needed. The performance programme offers a lot of support for training and gym. I’ve never really had proper testing before, so being able to use the testing lab to gain valuable results helps my coaches and me target the correct areas for improvement.”
Talking of coaches
One of Ruben’s biggest influences is Julie Pratt-Benterman, a women’s 100m hurdles U20 World Champion.
“Understanding the Coach-Athlete relationship helped me find my current coach, the right fit for me. It literally influenced my performance pathway. Her being my coach means that I have full trust and commitment in her processes and ways of coaching.”
Shaping his future
“The end goal is the Olympics and World Championships.”
Meantime, he is building two futures alongside one another - one in the field of sport performance psychology and one on the track:
- Sights on the Senior European Championships
- Becoming British Champion
- Improving his international ranking
- Continued development as a sport psychology practitioner
Ruben is exactly the kind of athlete shaping the future of high-performance sport. He’s driven academically and professionally ambitious, he’s informed psychologically and equipped emotionally, he’s committed to the long-term whilst investing multidisciplinary performance into his every day.
Keep an eye on this guy and remember, study what you enjoy because it's personal and relatable to what you do. The impact will be more effective on your self.
Discover how our Performance Sport programme at Essex can support your overall development.
Follow our student athletes’ journey on Instagram @uniessexperform
Sports scholarships and bursaries
We are committed to supporting and developing high performance athletes. Find out whether you could be eligible for a sports scholarship or bursary, plus a range of additional benefits too when you join the University of Essex.
