Practice How You Play
Performance Plan
No matter what the sport you need to practice how you play in competition. This sets up your brain to take you to this level. When your game starts you have already been there.
The advantages for you are amazing. You will be more ready than any of your competitors.
If you are in an environment where internal competition for team spots is high then this is for you as well.
Duration: Ongoing, with 3–5 weekly sessions depending on training cycles
Athletes of all levels (junior to elite)
Format: Integrated into technical/tactical training
1. Set a Game-Day Intention (Pre-Session Priming)Time: 5 minutes before each practice
Goal: Align brain and body with performance mindset
- Use visualization: “Today, I’m playing in a final.”
- Use affirmation: “I show up with focus and fire.”
- Quick breath focus: 4-4-4-4 breathing (inhale-hold-exhale).
- Imagine your best competitive self-entering the field.
Neuroscience: Activates the prefrontal cortex and calms the amygdala, shifting into a high-focus state.2. Train Under Pressure (Simulation Drills)Time: 20–40 minutes
Goal: Simulate game stress and decisions in training
- Scoreboard scenarios: Down by 1, 2 minutes left.
- Role plays: Trash talk, fatigue, referee calls, crowds.
- Random pressure: “Next miss = sprint” or “Silent play.”
Engages the limbic system and motor cortex under stress, improving memory recall in real match settings.3. Focus Reps > Mindless RepsTime: All technical skill blocks
Goal: Every rep has purpose, not autopilot
- Set a clear intention per rep (e.g., “fast first step”).
- Use self-cue words (“explosive,” “smooth”).
- Keep reps to 6–8 max before resetting focus.
Reinforces myelin in brain pathways — building ‘muscle memory’ that lasts under pressure.4. Game-Speed Intensity BlocksTime: 15–30 minutes
Goal: Elevate physical and mental pace
- “Compete to win” mini-games.
- Timed skills with loud countdowns.
- Full game transitions at speed (offense to defence).
Increases dopamine and adrenaline regulation, training the brain to stay sharp under fast, chaotic play.5. Debrief with Identity and OwnershipTime: 5–10 minutes post-practice
Goal: Lock in the “how I show up” identity
- What did I do today that matched my game-day self?
- What would a high-level version of me do differently?
- One word I want to feel tomorrow (e.g., “relentless”).
Boosts reflective processing and builds a clear competitive identity.6. Weekly Pressure TestTime: 1x/week (30+ mins)
Goal: Validate progress in “play-like” intensity
- Match-simulation with refs, crowd noise, uniforms.
- Scouting-style performance analysis.
- Compete for a prize or punishment — recreate nerves.
7. Mental Skills Layer (Daily 5-10 Min)- Breathing Practice: Control under fatigue
- Cue Reset: “Breathe. Lock in. Go.” (used mid-drill)
- Trigger Words: Personal mantras (“Dominate now”)
Example Weekly Flow
Day | Focus | Key Element |
Mon | Skills + Identity | Focused reps + role identity |
Tue | High Pressure | Simulation + chaos |
Wed | Recovery + Breath | Light movement + mental reset |
Thu | Intensity | Game-speed |
Fri | Pressure Test | Compete under “final” setting |
Final Message for Athletes:“You don’t rise to the occasion — you fall to your level of preparation. Train like it’s the final… every single rep.”
