In the sport psychology literature, there are 7 traits of elite performers ranging from one's training attitude to one's personality. In addition, our +1 is the environment as one cannot succeed without support and being in the right place at the right time. Below we explain the traits along with an example activities.
Champions train with purpose. An elite mindset begins with an exceptional attitude toward every aspect of training—physical, technical, tactical, and mental. This includes high discipline, a proactive approach, and a relentless drive for quality in everything you do. Your mindset shapes your habits. And your habits shape your results.
"Why I Train" Letter
Write a short letter to yourself explaining why your training matters.
➤ Re-read it on tough days.
Build the body that matches your sport. From body size and somatotype to body fat levels and flexibility, elite performers understand how their physical build supports their sport. We help you assess, optimize, and align your physical readiness with the specific demands of your performance environment.
Performance Body Map
List your body strengths and areas needing development.
➤ “What does my sport ask from my body, and how do I match up?”
Train the traits that matter most. Explosiveness, endurance, reaction time, and sensory skills like “ball feel” or “sense of water”—these abilities define elite performance in each sport. Together, we’ll sharpen the traits that make the greatest impact in your competitive setting.
Reaction Time Game
Play a quick DIY reaction game (e.g., partner drops a ball—catch it as fast as possible).
➤ Journal: “How did I react under pressure?”
Outlearn your competition. Elite athletes don’t just work hard—they learn fast. Whether it’s picking up new technical skills or adapting strategically under pressure, your capacity to learn and coordinate is trainable. Performance psychology gives you the tools to accelerate development beyond your natural ability.
Skill Catch-Up Plan
Choose one technical skill that lags behind your peers.
➤ “What’s one way I can close the gap starting this week?”
Grow faster. Improve smarter. Elite performers improve at a faster rate because they know how to focus. With the right coaching, goal setting, time management, and mindset, your rate of improvement can dramatically increase. We don’t just train hard—we train efficiently.
3 Wins, 1 Fix
After each practice, write 3 things that went well and 1 thing to improve.
➤ Keeps growth intentional.
Train who you are, not just what you do. Persistence. Determination. Creativity. Passion for the game. The best athletes are more than skilled—they bring character to their craft. We’ll work together to strengthen the personality traits that fuel resilience and long-term success.
Trait Tracker
Pick one trait (e.g., grit, creativity) to notice daily in yourself.
➤ “When did I show this trait today?”
Master pressure. Stay composed. Elite performers don’t avoid pressure—they thrive in it. Mental toughness and emotional control are not just traits; they’re skills you can develop through proven psychological techniques. Yes, you can learn to perform your best when it matters most.
Pressure Moment Replay
Describe a high-pressure moment you faced. How did you respond?
➤ “What did I do well? What could I do better next time?”
Because no one succeeds alone. The right environment can make or break your journey—access to resources, quality coaching, supportive relationships, facilities, finances, and even timing. We’ll help you assess your environment and find ways to create the conditions for success.
Support Circle Map
List 5 people who influence your performance. Label: Positive / Neutral / Negative.
➤ “How can I spend more time with the positive ones?”
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