When to use it Before a rep when your attention is split.

1. Pick an external target, such as a spot on the court.
2. Look at it as you say “see the target.”
3. Start your usual movement while keeping the target in mind.

Sport example Tennis: Pick a return target before the server begins their motion.

What to track at practice Across five reps, count how often you choose a target before starting.

When to use it When crowd noise or the score pulls your attention away.

1. Notice where your attention went.
2. Say “back to the task.”
3. Look for the detail you need to act on now.

Sport example Soccer: Find the ball and scan for the nearest passing option after a noisy restart.

What to track at practice Ask a teammate to add a distraction during a drill. Count how often you return to the task before the next rep.

When to use it When you get locked onto the ball and miss what’s around you.

1. Pick two things to check before the play reaches you.
2. Glance at each in the same order.
3. Return your eyes to the ball and act on what you saw.

Sport example Lacrosse. Check your defender and your nearest outlet before receiving a pass.

What to track at practice Across six passes, count how often you complete both checks before the catch.

When to use it Before an attempt you’re starting to doubt.

1. Recall one recent rep you executed well.
2. Name the action you controlled.
3. Use that action as a short phrase before the next rep.

Sport example Golf: Recall a solid putt and repeat “roll it over the spot.”

What to track at practice Write down the action after practice and use it on five attempts next time.

When to use it When one rough performance is shaping how you see your game.

1. Write down one action you executed well.
2. Record what helped you execute it.
3. Pick one situation in which you’ll use it again.

Sport example Basketball: Note a reliable box-out and the foot position that helped.

What to track at practice Review three entries before competition and choose one action to trust.

When to use it When second-guessing makes you hesitate on a familiar play.

1. Choose a decision you can make in advance.
2. Pair it with a phrase such as “pick it, play it.”
3. Commit when the opportunity appears and review the decision after the rep.

Sport example Tennis. Choose a generous crosscourt target before hitting an attackable short ball.

What to track at practice Count how often you follow through on your chosen play across five attempts, regardless of the result.

When to use it Before a serve, free throw, or other high-pressure restart.

1. Exhale comfortably.
2. Set your feet and choose your target.
3. Repeat a short phrase and start your normal routine.

Sport example Volleyball: Pick a seam to serve into and say “high toss.”

What to track at practice Run five normal reps and five scored reps. Count how often you keep the same routine.

When to use it When a routine works in warm-ups but breaks down in competition.

1. Choose a skill you already practice.
2. Add a score or a countdown to the drill.
3. After each attempt, note whether you followed your routine.

Sport example Basketball: Shoot two free throws as if your team is down one.

What to track at practice Track routine completion separately from makes across three short rounds.

When to use it When a tight score makes you skip part of your routine.

1. Choose the setup step you tend to rush.
2. Use one short phrase to remind yourself to complete it.
3. Have a partner call out a pressure score before each rep, then run your full setup.

Sport example Golf. At a simulated must-make putt, set the putter face before settling your feet.

What to track at practice Mark which of five attempts included the setup step you usually skip.

When to use it Immediately after a miss, turnover, or lost point.

1. Use the next natural break to take one comfortable breath.
2. Say “next play.”
3. Name and begin the next action your sport requires.

Sport example Basketball: After a turnover, say “stop ball” and sprint back.

What to track at practice Count how often you start your next action before reviewing the mistake.

When to use it When the same mistake happens more than once.

1. At a break, name one observable detail about the miss.
2. Choose one adjustment you can test.
3. Try it on the next rep and check what changed.

Sport example Softball: After swinging early, use “see it longer” on the next pitch.

What to track at practice Test the same adjustment for three reps and record what you observed.

When to use it When you’re still replaying a mistake as the next point approaches.

1. Turn briefly toward a familiar spot at the break.
2. Exhale and choose one phrase for your next action.
3. Turn back and get into position before play resumes.

Sport example Tennis. Walk toward the back fence between points, then return to the line with your serve target in mind.

What to track at practice Count how often you return to your ready position with a clear plan for the next point.

When to use it Before a race, match, or first attempt.

1. Picture the opening situation from your own viewpoint.
2. Notice one sight or sound you expect.
3. Rehearse the action at a realistic pace.

Sport example Swimming: Hear the start signal and picture your first strokes after the breakout.

What to track at practice Follow one rehearsal with a physical rep and compare the timing.

When to use it When you expect a difficult stretch in competition.

1. Picture a specific setback you might face.
2. Rehearse one response you control.
3. Picture yourself carrying out the next action.

Sport example Track: Picture getting boxed in, then settling your stride until a lane opens.

What to track at practice At practice, recreate the situation and see whether the response feels familiar.

When to use it When a movement feels rushed or out of rhythm.

1. Choose one familiar movement.
2. Picture it from your own viewpoint and feel its tempo.
3. Perform one practice rep at the same rhythm.

Sport example Gymnastics. Rehearse the approach and hurdle before a vault.

What to track at practice Compare the tempo you pictured with the rep. Note where you sped up or slowed down.

When to use it Before warm-up or while getting ready to compete.

1. Pick one action to prioritize early.
2. Pick a short phrase that names the action.
3. Rehearse it once during warm-up.

Sport example Football: Before the first snap, confirm your assignment and say “check alignment.”

What to track at practice After competition, record whether you used the plan on the first opportunity.

When to use it When an opponent or the conditions might disrupt your usual approach.

1. Name one likely change or problem.
2. Write an if–then plan with one action you control.
3. Rehearse both your original plan and the adjustment.

Sport example Soccer: “If they press high, then I check the far side before receiving.”

What to track at practice Ask a teammate to change the situation without warning and practice using your plan.

When to use it When a new venue or delayed start disrupts your usual preparation.

1. Choose three warm-up actions that help you feel ready.
2. Decide which action you can do in place if space or time is limited.
3. Rehearse the short version once at practice.

Sport example Track. If staging cuts your warm-up short, rehearse your start stance and review your first three steps.

What to track at practice Before the next meet, check whether you completed your three actions or used the short version.

When to use it When you feel flat or tense before your first play.

1. Rate your energy from 1 to 5.
2. If you feel flat, try a few quick steps. If you feel rushed, slow down your setup.
3. Name your first job and start.

Sport example Tennis. After a set break, use a few quick split steps before the first return.

What to track at practice Across three starts, record your energy rating and whether you were ready for the first play.

When to use it When a comfortable lead makes you ease up.

1. Pick one action you can repeat at full effort.
2. Say a short phrase to bring it to mind.
3. Do it on the first opportunity after the break.

Sport example Basketball. After halftime with a lead, sprint back and call your matchup on the first defensive possession.

What to track at practice Start a scrimmage ahead and count how often you complete that action in the first five possessions.

When to use it When fatigue makes you stop doing the small things.

1. Choose an action that matters late in competition.
2. Define what completing it looks like.
3. Repeat it each time that situation comes up.

Sport example Soccer. After a late turnover, recover goal-side before looking to press again.

What to track at practice In the final five minutes of a practice game, count the opportunities and how many times you met your standard.

When to use it When a play that worked earlier stops producing the same result.

1. Describe what changed in one sentence.
2. Choose an adjustment tied to what you saw.
3. Try it on the next suitable play and look for the effect.

Sport example Volleyball. If the block closes the line, check the crosscourt space before your next swing.

What to track at practice After three opportunities, record whether the adjustment gave you a better option.

When to use it When you suspect an opponent is repeating a tactic.

1. Make a prediction about what the opponent will do next.
2. Watch for the detail that confirms or challenges your prediction.
3. Keep your options open until you see that detail.

Sport example Basketball. If a defender keeps going under screens, watch their first step before deciding whether to shoot or drive.

What to track at practice Compare your predictions with what happened on five plays.

When to use it When you’ve tried an adjustment and still can’t tell what works.

1. Choose one factor you can change, such as position or pace.
2. Keep the rest of your setup consistent for three repetitions.
3. Compare what happened and decide what to keep.

Sport example Tennis. Move half a step back on second-serve returns while keeping the same target.

What to track at practice Record how many of three returns landed deep before and after the change.

When to use it When teammates need to know who is handling the next action.

1. Choose a phrase that names your job.
2. Say it early enough for a teammate to react.
3. Check for a reply or a change in their position.

Sport example Soccer. Say “I’ve got ball” as you close down the attacker so a teammate can cover behind you.

What to track at practice Across five transitions, count how often a teammate has time to respond to your call.

When to use it After a teammate’s mistake or a breakdown in communication.

1. Use the next break to make brief contact.
2. Give one short, actionable phrase about the next play.
3. Confirm what you will do before you reset.

Sport example Doubles tennis. After a missed volley, tell your partner “I’ll cover middle” before the next serve.

What to track at practice Count how often both players can state their next role before play resumes.

When to use it Before a restart when teammates may expect different plays.

1. State the plan in one short sentence.
2. Ask a teammate to repeat their assignment.
3. Correct any mismatch before the restart.

Sport example Lacrosse. Before a defensive restart, confirm who takes the ball carrier and who is first to slide.

What to track at practice Run five practice restarts and count how often assignments match before the whistle.

When to use it A disputed call leaves you angry.

1. Name the feeling silently.
2. Take one comfortable breath at the break.
3. Choose one action that helps your next play.

Sport example Volleyball. After a disputed touch, turn to your teammates and confirm coverage.

What to track at practice Count how often you return with a clear assignment after a disputed call.

When to use it You feel ready to snap at a teammate.

1. Pause before speaking.
2. Ask what information your teammate needs.
3. Give one short instruction in a steady voice.

Sport example Basketball. After a missed switch, say “I’ll take the screener next time.”

What to track at practice In a scrimmage, count how often your first response gives useful information.

When to use it An opponent’s comment lingers as play resumes.

1. Pick a spot that marks your ready position.
2. Move toward it while naming your assignment.
3. Check the ball or opponent before play restarts.

Sport example Soccer. After a comment, recover goal-side and locate your mark.

What to track at practice Ask a teammate to check whether you were set at the next restart.

When to use it You want to improve but have several things to work on.

1. Choose one observable action.
2. Pick five reps where you can use it.
3. Mark each rep where you completed the action.

Sport example Soccer. Check over your shoulder before receiving five passes.

What to track at practice Record how many of five reps included the check.

When to use it You need a realistic goal for the week.

1. Count your current attempts and completions.
2. Set a small target above that count.
3. Repeat the drill under similar conditions.

Sport example Tennis. Count how often you choose a second-serve target before tossing.

What to track at practice Compare two sets of ten serves using the same measure.

When to use it Your goal feels too easy or hard across several practices.

1. Review your last three practice counts.
2. Change the target or the difficulty of the drill.
3. Decide when you’ll check again.

Sport example Golf. Move to a slightly longer putt once your setup is consistent.

What to track at practice Track setup completion for three sessions at the new distance.

When to use it After a win or loss that’s hard to evaluate.

1. Name one action you want to keep.
2. Choose one action to change.
3. Plan a drill that lets you test the change.

Sport example Lacrosse. Keep early calls, change your recovery angle, and test it in a transition drill.

What to track at practice Record what happened on three repetitions of the new angle.

When to use it A single play stands out after competition.

1. Describe what you saw before acting.
2. Name another option you could have used.
3. Recreate the situation in practice.

Sport example Basketball. Review a trapped possession and rehearse hitting the outlet sooner.

What to track at practice Check whether you spot the outlet before the trap closes.

When to use it You went into competition with a specific process goal.

1. Recall when you first had a chance to use your plan.
2. Write down what you did.
3. Decide whether to keep or revise the plan.

Sport example Swimming. Review whether you used your planned stroke rhythm on the opening length.

What to track at practice Try the plan in the next timed practice rep and note whether you repeated it.

When to use it You catch yourself saying “I always miss.”

1. Name what actually happened.
2. Choose one action you can change.
3. Say a short instruction for the next attempt.

Sport example Volleyball. After a serve into the net, say “finish high.”

What to track at practice Across five serves, mark whether you used an instruction you could act on.

When to use it A run of poor reps makes you doubt a familiar skill.

1. Notice the thought you keep repeating.
2. Recall a recent rep that gives you a fuller picture.
3. Pick a phrase for what you’ll do now.

Sport example Softball. After two strikeouts, recall a well-timed swing and say “see it deep.”

What to track at practice After the next three reps, note whether the phrase helped you execute your plan.

When to use it Your usual phrase feels forced or too long.

1. Write two short phrases for the same action.
2. Try each across three reps.
3. Keep the one you can recall and use under pressure.

Sport example Golf. Try “smooth roll” and “start on line” during short putts.

What to track at practice Record which phrase you remembered before each putt.

When to use it You keep putting off mental practice.

1. Pick a drill you can begin in one minute.
2. Attach it to an action you already do.
3. Repeat it at the same point in your routine.

Sport example Track. Rehearse your first three steps after tying your spikes.

What to track at practice Mark whether you started the drill at three practices this week.

When to use it A familiar drill is starting to feel repetitive.

1. Name a competition moment the drill prepares you for.
2. Pick one detail to improve today.
3. Review that detail after the drill.

Sport example Hockey. Use repeated breakouts to practice looking up before your first pass.

What to track at practice Count early scans in the first and last set of reps.

When to use it A missed practice has interrupted your routine.

1. Choose the next realistic time to restart.
2. Use a short version of your usual drill.
3. Plan when you’ll do the full version again.

Sport example Tennis. Rehearse your return routine before the first five feeds at your next practice.

What to track at practice Record the day you resumed and whether you followed through on the next planned session.