Weeks 1–2 · What happens
Mapping your own signs of nerves, physically and mentally.
The programs, in detail
Four programs of 6 to 12 weeks, built around your real competitions.
Program 01 · Use the adrenaline
Competition nerves
Nerves aren't the problem — being unprepared for them is. We build a routine you run before every competition, practice breathing that settles the body quickly, and rehearse the opening minutes, since that's where most athletes lose the plot. If anxiety extends well beyond sport, we'll say so and suggest a licensed professional.
Weeks 3–4 · The routine
A repeatable sequence before every competition.
Weeks 5–6 · Breathing
Settling quickly, practiced in training first.
Weeks 7–8 · Opening minutes
A plan for the start, rehearsed until it's automatic.
Weeks 1–2 · Where attention goes
Noticing when and where you drift.
Weeks 3–4 · Cues
A word or action that brings you back.
Weeks 5–6 · Process goals
Targets you control, instead of the scoreboard.
Weeks 7–8 · Under fatigue
Holding it when you're tired, which is when it matters.
Program 02 · One point at a time
Routines & focus
Focus isn't concentrating harder; it's having somewhere specific to put your attention and a way back when you drift. We build cue words, set process goals you can control, and practice the reset between points or plays until it's habit.
Program 03 · After it goes wrong
Confidence & slumps
Confidence follows evidence, and slumps destroy the evidence you can remember. We rebuild deliberately: tracking what's actually going well, changing what you say to yourself after mistakes, and structuring a return that doesn't depend on one good result. For depression, eating concerns or persistent low mood, we refer to a licensed professional.
Weeks 1–3 · The honest picture
What's actually happening versus what it feels like.
Weeks 4–6 · Self-talk
Changing what you say after a mistake, deliberately.
Weeks 7–8 · Evidence
Keeping a record that survives a bad week.
Weeks 9–10 · Forward
A plan that isn't riding on one result.
Weeks 1–2 · Your part
Honest look at what you bring to their competition days.
Weeks 3–4 · After the game
What helps, and the questions to stop asking.
Weeks 5–6 · The long view
Keeping them in sport, which matters more than this season.
Program 04 · The car ride home
Parents of young athletes
Young athletes consistently report the car ride home as the worst part of competition. We work with parents on what to say and not say, on separating your investment from their performance, and on how to talk to coaches. This is coaching for the parent; we don't work directly with children.
What happens on game day?
Twenty minutes on your sport and where competition and practice diverge. Free.