Peak performance starts with knowing yourself. What do you value in life and sports? What drives you? What strengths do you bring, both personal and athletic? And how to stay mentally healthy so you can enjoy sports and life?

By exploring these questions, you create your own blueprint. You’ll know how you respond under pressure, how you handle adversity, and what you need to be at your best. It helps you recognise your high-performance mindset and learn how to combine peak performance with solid mental wellbeing.

Think of it as building your foundation: core values that keep you authentic, strengths and personality that fuel motivation and confidence, and awareness of how you communicate with teammates and coaches or when under pressure.

In the end, it all comes down to self-awareness, knowing yourself first and the realisation that only you can shape the athlete you want to be and get better every day.

You’ll learn, apply and grow:

• Your Personal and Athletic Strengths

• Your Unique Personality and Values

• Your Behavioural and Communication (Preferences)

• Mental Health and Self-Care Strategies

This performance essential is about being human. It’s about performing at your best while feeling good about yourself and your life. Strong mental health helps you grow, handle pressure, and stay grounded, no matter the outcome.

You’ll discover what mental health means to you. What triggers unhelpful stress and pressure? What do you need to move past it? And how can you actively work on the factors that help you accept, manage, and direct your thoughts, emotions, actions, and results.

You’ll also learn how to shape your life and environment so they truly support your goals and performance. This means building a reliable support system and meaningful relationships, recognizing that you are more than just an athlete by exploring other interests and discovering who you are beyond your sport, understanding why you do what you do to stay motivated, using positive emotions to remain hopeful and optimistic without ignoring negative emotions that can serve as fuel and feedback, and discovering what drains or energizes you

In short: you’ll build the mental strength to perform at your best and enjoy it.

You’ll learn, apply and grow:

• Being Comfortable with your Thoughts and Emotions

• Build Strong Relationships

• Your Flow-State

• Answer your “Why-Question”

• To have Control over your Life and pursuit of Goals

This performance essential builds on the first: You. With your personal blueprint in hand, it’s time to reflect, grow, and shape yourself into a stronger athlete, coach, or team.

You’ll explore your strengths, learn what works, and how to use them with intention. At the same time, you’ll identify areas for growth and set motivating, practical goals. By reflecting on your performances and linking them to your values and high-performance mindset, you’ll raise your game in competition, recover faster from setbacks or injuries, and protect your mental health along the way.

Most importantly, you’ll learn how to turn insights into action. Through self-regulation, goal-setting, and reframing challenges, you’ll build the confidence to handle pressure, bounce back when things get tough, and trust yourself to perform when it matters most. The result: stronger resilience, deeper self-belief, and the ability to keep thriving in both sport and life.

You’ll learn, apply and grow:

• How to Reflect and Learn

• What your Go-To High Performance Mindset is

• Goal-Setting to become Better Every Day

• Handling Adversity like Injuries and Bad Results

This performance essential is all about delivering when it counts: games, matches, selections, crunch time!

You’ll explore when you perform at your best under pressure and reflect on moments where performance slipped. What happened? What were you thinking or feeling? Most importantly, how can you stay in that zone where everything feels automatic, no overthinking, no negative thoughts about the past or future, just being present and focused on what you need to do?

You’ll learn to manage both internal stressors, like negative thoughts, and external stressors, like spectators or high-pressure situations. We use practical tools as examples: breathing techniques to stay calm and centered, recognising negative thoughts to prevent them from taking over, refocusing exercises to bring attention back to what matters now, and visualisation to rehearse in-game scenarios, build confidence, and create familiarity. You can also develop your optimal pre-performance routine to stay present, focused, and relaxed. These are just examples, there are many more strategies you can explore and tailor to your own needs.

Finally, you’ll learn to let emotions support your performance, balancing excitement or anxiety so they boost your game rather than hold you back. These strategies help you stay confident, resilient, and ready to perform at your best, no matter the pressure.

You’ll learn, grow and apply:

• Be Present despite Internal and External Distractions

• Be in the Zone

• Breathing, Visualisation and (Pre-)performance Routines

• Be prepared for the Good and the Worse