What does it take to consistently perform at your best in sports?

Is it raw talent, endless hours of practice, or something deeper?

The answer lies in understanding that high performance is not a mysterious force but a set of specific, controllable behaviours coupled with a winning mindset. We call this Athletic Intelligence.

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The Formula for High Performance

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1. CONTROL THE CONTROLLABLES​
High performance starts with focusing on what your athlete can control—effort, attitude, and actions. In hockey, that means things like maintaining good posture, keeping feet moving, positioning, making smart passes, or staying vocal on the ice. These controllable behaviors create consistency.

🧠 Ask Them:What’s your process? What are three things you can control every game—no matter what?

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2. DEVELOP THE RIGHT MINDSET​
A calm, focused, and attack mindset fuels consistent performance because it focuses on the process. The process builds confidence, resilience, and mental readiness for high-pressure moments. This is the foundation of consistent execution.

🧠 Ask Them:What mindset helps you play your best? What’s your affirmation or mantra to stay locked in?

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3. MENTALLY REHEARSE​
Mental reps matter. Visualization helps athletes mentally walk through game scenarios, build confidence, and respond better under pressure. It’s preparation that sharpens decision-making.

🧠 Ask Them:What are the top five plays you make in a game? Can you visualize them before puck drop?

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4. EXECUTE UNDER PRESSURE​
Performance is the outcome of preparation, routines, and habits. Routines, focus, and emotional control help your athlete stay composed and confident in clutch moments.

🧠 Ask them:Have you done everything to prepare? What’s your game-day routine to stay focused under pressure?

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Why This Matters to Mental Performance

Mental performance isn’t just about staying positive; it’s about creating alignment between thoughts, emotions, and actions. By breaking high performance into manageable steps, your athlete reduces mental clutter that often leads to anxiety or self-doubt. This clarity allows them to:

• Stay present in the moment.
• Respond to challenges with resilience.
• Build confidence through consistent execution.

Elite athletes like Simone Biles and Kobe Bryant have relied on similar principles to excel under pressure. Biles, for example, uses visualization techniques to mentally prepare for each routine, while Bryant’s “Mamba Mentality” focused on laser-sharp attention to detail and relentless preparation.

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How You Can Support Your Athlete

The following is a great place for parents to start with an actionable steps to support your athlete:

• Focus on Controllable Behaviors: Help your athlete identify three specific actions they can control during their next practice or game.
• Encourage Mental Rehearsal: Ask your athlete if they visualized themselves today performing the top five plays they make with confidence. Guide them to imagine both the physical and emotional aspects of success.
• Promote Reflection: After each game, create a safe space for a post-game debrief. Athletes all know if they played well or not, you do not need to tell them. Encourage them to reflect and evaluate by asking questions like:
  
  
  • What went well today?
  • What controllable behaviors did you focus on?
  • What can you improve next time?
  • What do you want to work on in your next practice?
• Build a Pre-Game Routine: Remind your athlete to constantly refine their develop their routines, mindset as they prepare them to execute in game situations.

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Action Plan

This week, work with your athlete on promoting reflection. This will build their self-awareness which is a critical piece of the high performance formula.

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Resource of the Week

The High-Performance Formula – Micro Course and start building their own mental performance blueprint. In just 25 minutes, they’ll gain practical tools through video lessons that help them develop the right mindset, control the controllables, mentally rehearse success, and execute under pressure. The micro course finishes off with a build your own high performance tool.

Give them the opportunity to train their mind like they train their body—because high performance starts with consistent mental habits! 🚀🔥

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Things to Explore

• Read: Our Reading Library​
• Download: Resource Guide Series​
• View: Previous Weekly Performance Concepts​

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Got Questions?

Do you have a question, or want to know more about a topic. Let our team of experts help you. Ask your question here by clicking the button below. We will post answers to questions within future newsletters.

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