How To Use

Welcome to your ultimate Sports Performance Journal!

Designed to be your essential partner on the journey to peak performance, this journal is more than just a notebook—it's a dynamic system built to keep you accountable and consistently moving towards your goals.

We've broken it down into four powerful sections: 

Goal Setting (where you define your why, values, and season ambitions)

Weekly Prep (to blueprint your training)

Sessions (for focused pre and post-session analysis),

Performance (for reviewing key events).

The real magic? Our unique binder format puts you in control. Fill out your Weekly Prep, then simply move your Sessions pages for that week and any relevant Performance pages into the current week's section.

This way, all your vital insights and actions for the week are right there, consolidated and ready for seamless review. Plus, a dedicated section at the back is perfect for Meetings & Notes, ensuring no valuable insight is lost.

We're incredibly excited for you to start using this journal. We genuinely hope it becomes an indispensable tool, helping you gain clarity, stay accountable, and ultimately bring you to your absolute best, every single day.


Step 1 Goal Setting: 


Values 

In order to achieve your true potential, creating a list of your values can help guide your training and performance. Here are some tips:

  1. Self-Reflection: Take time to reflect on what is most important to you in your athletic journey (e.g., commitment, improvement, teamwork).
  2. Set Clear Goals: Define specific, measurable goals that align with your values to keep you focused.
  3. Prioritise Values: Rank your values to understand which ones are non-negotiable and which can be flexible.
  4. Seek Feedback: Discuss your values with coaches or peers to gain insights and ensure they resonate with your athletic identity.
  5. Review Regularly: Revisit and adjust your list of values periodically to reflect your growth and changes in your athletic career.

E.G: Hardworking, Loyal, Trustworthy, Courage.

Tip: Values are individual, there is no right or wrong here. These do not have to be performance related. This is all about knowing who you are as a person and having something to refer back to. 

 

My Why?

Knowing your "WHY" as an performer at any level is crucial for several reasons:

  1. Motivation: Understanding your purpose fuels your commitment and determination, especially during challenging times.
  2. Focus: A clear "why" helps you stay focused on your goals, making it easier to navigate distractions and setbacks.
  3. Resilience: When you encounter obstacles, your "why" can provide strength and perseverance to push through adversity.
  4. Fulfillment: Knowing your "why" connects you to your passion, enhancing your overall enjoyment and satisfaction in your sport.

Tips for finding your WHY:

Finding your "why" as an athlete is a vital process that can enhance your performance and satisfaction. Here are some tips to help you identify it:

  1. Reflect on Your Journey: Think about your experiences so far—what moments stood out and why they mattered to you.
  2. Visualize Your Future: Imagine where you want to be and what impact you hope to make.
  3. Ask Yourself Questions: Engage in self-inquiry by asking questions like, "What drives me to compete?" or "What do I hope to achieve?"
  4. Seek Guidance: Talk to mentors, coaches, or fellow athletes to gain different perspectives on what motivates you.
  5. Personal Experiences: Maybe your why is from a personal experience such as losing a loved one or a challenging experience. 

Tip: This is probably the most important part of this tool. When days get hard you need to come back to this page and motivate yourself. Do not rush, find meaningful reasons for why you want to achieve the goals you set.

 

Goal Setting

Aim high!

Tips for Effective Goal Setting:

  • Be Patient and Honest: This process takes time and honest self-reflection. Don't rush it.

  • Focus on Process AND Outcome: While outcome goals (like winning a championship or hitting a specific time) are motivating, also set process goals (like consistent training attendance, mastering a specific technique, or daily recovery practices). Process goals are what you do to achieve your outcome goals.

  • Visualize Success: Once your goals are set, regularly visualize yourself achieving them. This helps to reinforce commitment and build confidence.

  • Make Them Visible: Write your season goals on a separate page in your journal, or even somewhere you'll see them daily (e.g., on your mirror, locker, or phone background).

  • Share (Optional but Recommended): Sharing your goals with a trusted coach, teammate, or mentor can add an extra layer of accountability and support.

  • Review and Adjust: Your goals aren't set in stone. As your season progresses, regularly review them. If circumstances change or you achieve a goal sooner than expected, adjust and set new ones.

  • Celebrate Milestones: Acknowledge and celebrate small wins and progress along the way. This builds momentum and keeps motivation high.

 

The Performance Window:

Your performance isn't just about what you do; it's fundamentally shaped by who you are. Our unique Performance Window is a powerful tool designed to connect your deep-seated identity to your athletic output. It's a simple, four-box square in your journal where you'll capture the essence of what defines you, creating a constant reminder of your strengths and purpose.

Here's how to create and utilize your personal Performance Window:

Step 1: Understand Its Power This isn't just an exercise; it's about tapping into your inner strength. When you're clear on the words that define your identity, especially under pressure, you can draw upon them to reinforce your belief, guide your actions, and elevate your performance. Think of these words as your personal anchors.

 

Step 2: Brainstorm Identity Words Take some time for thoughtful reflection. What words truly describe you as an athlete and as a person?

  • Think about your strengths: Are you tenacious, resilient, strategic, courageous, calm, focused?

  • Think about your values: Do you embody discipline, integrity, passion, grit, leadership, joy?

  • Consider how you want to show up: Do you want to be powerful, fluid, precise, adaptable, consistent?

  • Don't overthink it initially; just list as many words as come to mind.

Step 3: Select Your Four Core Words From your brainstormed list, choose the four most impactful words that resonate deeply with your identity and how you want to perform. These should be words you can truly embody and draw strength from.

  • Aim for words that are action-oriented or mindset-focused.

  • Consider words that represent both your natural strengths and areas you want to embody more.

  • Read them aloud; do they feel right?

Step 4: Fill Your Performance Window Simply write one chosen word into each of the four boxes in your journal's Performance Window. Make sure they are legible and inspiring to you.

Step 5: Utilize Your Performance Window This is where the magic happens.

  • Before a Session/Competition: Look at your four words. Briefly reflect on what each word means to you in that moment. How can you embody "Focus" or "Resilience" in the upcoming session? This sets your intention.

  • During Challenging Moments: If you hit a tough spot in training or competition, quickly recall your words. For example, if "Composed" is one of your words, it can remind you to take a breath and regain control.

  • Post-Session Reflection: Did you embody your identity words today? Where did you see "Courage" or "Precision" come through? Where could you have leaned into them more? This feedback loop reinforces their power.

 

Weekly - Prep

 

Sessions

 

Section 1: Your Session Targets

 

Before you even start your warm-up, clearly define what you want to achieve. This isn't just about showing up; it's about showing up with purpose.

  • Action: In the "Your Targets for the Session" box, write down 1-3 specific, measurable, and actionable goals for the upcoming training session or competition.

    • Examples:

      • "Complete all sets of squats at 85% with perfect form."

      • "Maintain a consistent pace below 7:30/mile for the entire 3-mile run."

      • "Execute 10 successful serves, focusing on toss consistency."

      • "Stay positive and communicate effectively with teammates throughout the game."

  • Why it helps: Setting targets shifts your mindset from passive participation to active engagement, increasing your focus and the likelihood of hitting your objectives.

 

Section 2: Your Thoughts & Feelings

 

Your mental and emotional state profoundly impacts your physical performance. This section is your space to check in with yourself honestly.

  • Action: In the "Your Thoughts & Feelings" box, jot down whatever is on your mind. Are you feeling energized, tired, excited, nervous, focused, distracted? 

    • Examples:

      • "Feeling a bit sluggish after yesterday's long day, but motivated to push through."

      • "Excited for this session, feeling strong and ready to tackle the heavy lifts."

      • "Slightly anxious about the upcoming competition, but trying to stay present."

      • "Concentration is high today; really want to nail these technical drills."

  • Why it helps: Acknowledging your current state allows you to be more present and can help you adjust your expectations or approach to the session, rather than fighting against how you feel.

Section 3 - Rate

 

Step 1: Customise Your Key Performance Factors

Before you begin rating, you need to decide what factors are most important for your performance and well-being. The blank lines are your canvas!

  • Action: Think about all the things outside of your direct training sessions that impact how you feel and perform. Write down 3-5 key areas that you want to consistently monitor.

    • Common & Highly Recommended Factors:

      • Sleep Quality: How well and consistently are you sleeping?

      • Nutrition: Are you fueling your body optimally for training and recovery?

      • Hydration: Are you drinking enough water throughout the day?

      • Energy Levels: How consistently high or low has your overall energy been?

      • Stress Levels: How are you managing mental and emotional stress?

      • Recovery Efforts: Are you actively engaging in rest, stretching, foam rolling, etc.?

      • Mood/Mindset: What's your general emotional state or outlook been like?

      • Focus/Concentration: How well are you able to concentrate during tasks (in and out of sport)?

    • Pro Tip: Start with 3-4 factors and add more as you get comfortable with the process. Don't overwhelm yourself!

Step 2: Understand the 1-5 Rating Scale

This scale is a quick, subjective assessment of how well you feel you've been doing in each area so far this week.

  • 1 - Very Poor/Struggling: This area has been significantly neglected or problematic. It's actively hindering your well-being or performance.

  • 2 - Poor/Needs Major Attention: There are noticeable issues in this area, requiring significant improvement.

  • 3 - Okay/Average: This area is neither great nor terrible. You're getting by, but there's clear room for improvement.

  • 4 - Good/Solid: You're doing well in this area. It's generally supporting your performance and health.

  • 5 - Excellent/Optimal: You're absolutely crushing it in this area! It's consistently contributing positively to your peak performance.

 

Post - Session:

 

Your Post-Session Review: The Engine of Your Growth

 

The moments after your training or competition are just as crucial as the moments during it. This dedicated section in your journal is your opportunity to consolidate learnings, reinforce what worked, and pinpoint exactly what to refine. It's where raw experience transforms into actionable insight, propelling you toward your next level of performance.

Here's how to effectively complete your Post-Session Review:

 

Section 1: Did You Meet Your Targets?

 

This is your immediate accountability check, directly linking back to the specific goals you set before your session.

  • Action: Look back at the "Your Targets for the Session" you wrote down. For each target, simply mark whether you achieved it.

    • You can use a simple Yes / No check.

    • For more nuance, you might use Yes / Partially / No, or a quick rating (1-5) for each target's success.

    • Example:

      • Target 1: Complete all sets of squats at 85% with perfect form. [Yes]

      • Target 2: Maintain a consistent pace below 7:30/mile for the entire 3-mile run. [Partially / 3 out of 5]

      • Target 3: Stay positive and communicate effectively. [Yes]

  • Why it helps: This immediate feedback loop solidifies your commitment and provides a clear picture of what you successfully executed, and where there's a gap between intention and outcome. No judgment here, just objective assessment.

 

Section 2: Session Reflection - What Went Well & What Didn't

 

This is where you dive deeper, analyzing the 'how' and 'why' behind your performance. This isn't about dwelling on negatives, but extracting valuable lessons.

  • Action: In the provided paragraph space, write a concise reflection covering both the positives and areas for improvement.

    • What Went Well? Start by highlighting your successes. What specific actions, efforts, or mental approaches contributed to good outcomes? Did you demonstrate any of your "Performance Window" identity words? (e.g., "My focus during the technical drills was excellent," "I maintained composure under pressure," "My communication with the team was strong today.")

    • What Did Not Go Well? Honestly identify aspects that didn't go as planned, or areas where you struggled. Be specific about the behavior or outcome, rather than just labeling it "bad." (e.g., "My transitions were slow," "I lost concentration after the break," "My form deteriorated on the last set," "I got frustrated with mistakes too quickly.")

  • Why it helps: This structured reflection helps you build self-awareness. By intentionally noting both strengths and weaknesses, you gain a balanced perspective and identify specific patterns or areas that need your attention.

 

Section 3: Focus for Next Session

 

The most crucial part of reflection is turning insight into action. This section ensures your learnings directly feed into your future training.

  • Action: Based on your reflections in Section 2, identify 1-2 clear, actionable points of focus for your very next training session or competition.

    • These should be specific and manageable. Avoid vague goals like "do better." Instead, focus on a particular skill, a mental approach, or a specific physical adjustment.

    • Examples:

      • "Focus on maintaining a high knee drive during sprints."

      • "Practice positive self-talk immediately after a mistake."

      • "Ensure my pre-lift setup is perfect for every rep."

      • "Improve my decision-making when tired."

  • Why it helps: This creates a direct feedback loop, ensuring that your reflections aren't just thoughts, but concrete steps for continuous improvement. It keeps you proactive and goal-oriented.

 

Tips for an Effective Post-Session Review:

 

  • Review Soon After: Try to fill this out as close to your session as possible, when details and feelings are fresh.

  • Be Honest & Objective: Avoid emotional language or self-judgment. Focus on facts and observable behaviors. This is a learning tool, not a report card.

  • Look for Patterns: Over time, review multiple entries. Do the same "What Did Not Go Well" points keep appearing? This highlights recurring challenges that need deeper attention.

  • Connect the Dots: See how your pre-session targets influenced your performance, and how your current reflections will shape your next targets.

  • Focus on Process: When something "didn't go well," think about the process that led to it, not just the outcome. What action could you change?

  • Celebrate Small Wins: Don't forget to genuinely acknowledge and celebrate what went well! This builds confidence and motivation.

By consistently engaging with your Post-Session Review, you transform every training session into a powerful learning experience, driving your progress one insightful step at a time.

 

Performance:


Everything in your week leads to PERFORMANCE.

Take time to positively re-enforce your week & tick off your 1%.

 

NOW GO PERFORM!