Mental Performance Library
Evidence-based techniques to strengthen your mental game, curated by elite athletes.
Your Mental Training Toolkit
Mental performance is a skill that can be developed. Just like physical training, consistent practice of these techniques will elevate your competitive edge.
Pre-Competition
Preparation techniques for peak readiness
During Competition
In-the-moment strategies for excellence
Growth Mindset
Long-term mental development
Featured Techniques
Quick Techniques
60-Second Reset
When you need to quickly refocus between attempts or after a mistake:
- 1. Take 3 deep breaths (4 counts in, 6 counts out)
- 2. Release tension with a physical cue (shake out, roll shoulders)
- 3. State one positive affirmation
- 4. Visualize your next successful attempt
- 5. Engage with a focusing cue word
Box Breathing for Calm
Use this technique to manage pre-competition nerves:
4
Breathe In
4
Hold
4
Breathe Out
4
Hold
Repeat 4-8 cycles. This activates your parasympathetic nervous system, reducing anxiety.
Build Your Mental Training Plan
Assess Your Needs
Identify your mental performance strengths and growth areas
Select 2-3 Techniques
Start with a few skills rather than trying everything at once
Practice Daily
Consistency is key - even 5 minutes daily makes a difference
Track & Adjust
Use your journal to monitor what works and refine your approach