Who this service is for?

• Elite athletes preparing for high-stakes competitions
• Collegiate, professional, or semi-professional players
• Youth, collegiate, or adult athletes seeking steady performance improvements
• Coaches or multi-sport athletes looking to optimize mental preparation alongside technical skills
• Individuals recovering from performance setbacks or credentialing gaps (e.g., pre-season jitters, post-injury anxiety)

Coaching framework and structure

1) Initial assessment and goal setting (1–2 sessions)

• -Comprehensive intake: performance history, current mindset, stressors, routines, sleep, nutrition, and injury status (if applicable).
• -Define SMART performance goals (Specific, Measurable, Achievable, Relevant, Time-bound) and align them with competition calendars.

Baseline measures:

• -Focus and concentration profile
• -Confidence self-checks (situational and general)
• -Resilience & coping style inventory
• -Pre-performance routines and routines under pressure

Alignment on coaching contract: session cadence, communication preferences, confidentiality, and success metrics.

2) Individualized Mental Skills Training Plan (MSP)

A customized plan targeting:

Focus and attention control

• -Techniques for sustained concentration, cueing, and resetting attention
• -Narrowing attention to task-relevant cues during practice and competition

Confidence building

• -Self-talk strategies, mastery experiences, and positive performance cueing
• -Managing repertoire of pre-shot/pre-performance routines

Mental resilience

• -Stress inoculation, coping strategies, and recovery routines
• -Reframing setbacks as learning opportunities

Goal alignment and motivation

• -Process-oriented goals that drive consistency
• -Balancing intrinsic and extrinsic motivation factors

Impulse control and decision-making under pressure

• -Quick decision frameworks and attitude shaping

Sleep, recovery, and energy management

• -Sleep hygiene, circadian alignment, and micro-break planning

3) Skill-Specific Mental Training Modules

Modules can be selected and sequenced based on sport, role, and competition schedule:

• -Focus mastery: attention control drills, cue-based focus shifts, and distraction management
• -Confidence calibration: performance imagery, self-talk scripts, and real-time confidence checks
• -Resilience and stress tolerance: controlled exposure, stress inoculation, relaxation responses
• -Pre-Performance routines: standardized routines tailored to sport and position
• -In-Play Mental Strategies: maintaining composure, momentum management, and refocusing after errors
• -Recovery and reset: post-performance reflection, journaling, and micro-recovery techniques

4) Practice integration and habit formation

Weekly practice integration plans to move mental skills from theory to routine

“If-Then” plans to automate responses to common triggers (e.g., “If I miss a shot, then I will reset with two deep breaths and a 5-second routine.”)

Habit stacking: attaching new mental skills to existing routines (training days, travel days, or competition days)

5) Real-time support and on-call access

• -Availability for brief check-ins via secure messaging during high-stress blocks (e.g., tournament weekends)
• -Optional on-site or virtual “spot coaching” during key events for live performance adjustments
• -Quick-response tools (templated prompts, cue sheets, and practice drills) to use between sessions

6) Monitoring, feedback, and adaptation

• -Regular progress reviews with objective and subjective metrics
• -Adjustments to MSP based on feedback, performance data, and changing competition demands
• -Periodic reassessment using the same baseline measures to track growth and refine goals

Coaching cadence and session formats

• -Initial evaluation session: 60–90 minutes (comprehensive intake and goal setting)
• -Core coaching phase: 60-minute sessions every 1–2 weeks (adjustable)
• -Maintenance and upgrade phase: 30–45-minute check-ins monthly, plus as-needed boosters around major events
• -Optional: 2–4-day intensives or workshops for team or position-specific mental skills
• -Delivery options: in-person, video conferencing, or hybrid (depending on location and preference)

Tools, methods, and evidence-based practices

• -Psychological skills training (PST) components: imagery, arousal regulation, self-talk, goal setting, and concentration control
• -Cognitive-behavioral strategies: cognitive restructuring to reframe negative thoughts, coping planning, and problem-solving
• -Mindfulness and acceptance-based approaches: present-moment focus, nonjudgmental awareness, and acceptance of thoughts/emotions
• -Performance profiling: baseline and progress tracking using validated scales (e.g., focus/anxiety scales, confidence ratings, resilience measures)
• -Imagery and visualization: vivid multisensory rehearsal for skill execution and high-pressure scenarios
• -Sleep and recovery coaching: sleep routines, nap strategies, and circadian alignment
• -Journaling and self-monitoring: daily logs to capture triggers, responses, and progress

Deliverables you will receive

• -A personalized MSP (Mental Skills Plan) document outlining goals, techniques, and practice schedules
• -Customized cue sheets, pre-performance routines, and self-talk banks
• -Short and long-term action steps with clear accountability measures
• -Progress dashboards with weekly check-ins and milestone reviews
• -Access to curated top-tier resources (articles, exercises, and video demonstrations)

What success looks like.

• -Improved focus: quicker refocusing when disrupted and maintained attention during critical moments
• -Increased confidence: consistent performance beliefs supported by mastery experiences and positive self-talk
• -Enhanced resilience: effective coping with errors, slumps, and high-pressure environments
• -Sustainable routines: robust habits that persist beyond coaching engagement
• -Measurable outcomes: objective indicators (e.g., improved concentration scores in practice, reduced pre-competition anxiety, goal attainment rates)

Pricing and logistics (typical ranges)

• -Individual coaching package (8–12 weeks): includes initial assessment, MSP, biweekly sessions, and ongoing email support
• -Short-term tune-ups (4 weeks): for athletes seeking focused improvement before a major event
• -Extended programs (6 months): for long-term development and performance longevity
• -Fees vary by region, sport, and level of service. I’m happy to provide a transparent quote after a brief intake call.

What I need from you to get started

• -Your sport, level, and typical competition schedule
• -Current performance goals and timelines
• -Any past mental skills training or strategies you’ve used
• -Access to any relevant performance data or videos (optional but helpful)
• -Your preferred session format (in-person vs. virtual) and availability