1. READY → Pre-Game
 

Focus: Prepare the mind and body before kickoff. Players use simple, repeatable routines to help them feel calm, confident, and clear before stepping onto the field.

Key Tools:
 

WOOP Goal Setting
Players identify: Wish, Outcome, Obstacle & Plan. This helps athletes focus on meaningful, controllable performance goals.

Pre-Game Ready Routine
A short routine designed to help players regulate emotions and prepare mentally:
Box Breathing → calm the body and focus the mind
Confidence Cue → remind yourself of your strengths
Role Clarity → understand your responsibilities and game focus

Controllables v Uncontrollables
Players learn to direct their energy toward the things they can influence:
effort, attitude, communication, reactions, body language, decision-making
…and let go of things they cannot control: referees, weather, opponents, mistakes already made, selection decisions “Focus = Power.”
 

Outcome: Players step onto the field calm, confident, and mentally prepared to compete.

2. GO → In-Game

Focus: Stay engaged and perform under pressure. Players learn tools to help them manage intensity, respond to mistakes, and stay connected to the game moment-by-moment.

Key Tools:

Winning the First 5 Minutes
Start strong, set the tone early, and focus on controllable actions that build confidence and momentum.

Game Face
Manage intensity and intent by bringing your best self into the game through purposeful thoughts, actions, and body language.

Reset Routine
Respond quickly and positively to mistakes:
Reset, Refocus and Move forward

Outcome: Players remain locked in, resilient, composed, and consistent throughout competition.

3. GROW → Post-Game

Focus: Reflect, learn, and improve. Players use structured reflection to turn every performance into a learning opportunity.

Key Tools:
Adapt WOOP Goal
Players review and adjust their WOOP goals based on their performance and experience: What worked? What challenged me? What will I do differently next time?

Athlete Checklist for POST COMPETITION
A reflection process that includes:
3 positives, Why it went well, 1–2 things to improve, Mental game check and Mental skill to develop.

Feedback Filter
Players learn to evaluate feedback using three simple questions: Is it true? Is it useful? Is it actionable?
If the answer is no, they let it go.
If the answer is yes, they use it to improve.
This helps athletes avoid emotional overload and develop healthier relationships with feedback, criticism, and pressure.

Outcome:  Players leave games with greater clarity, self-awareness, ownership, and a plan for continued growth.