SMART Goal Setting

A simple worksheet providing an outline for setting SMART goals. Set your goals and achieve them.

Self-talk Record

Understand your inner dialogue by keeping a record of your thoughts before, during and after training/competition

Judge Thought Record

Challenge your thoughts like they challenge cases in court. Submit evidence to support your thought and evidence against

Alternative Thought Record

Take time to consider different interpretations of the same situations to understand other perspectives

Gibbs’ Reflective Cycle

Be active in your growth by learning from your experiences. Reflect on situations and consider how they made you feel

Performance Profile Wheel

A great tool to visually see where you’re at and where you want to go. Take your mental skills from 3 to 8 or 1 to 10


Coach-Athlete Relationship

Jowetts’ (2007) 3C + 1c model has been used widely by coaches and athletes to strengthen their connection and understand each other better in a way that enables optimal learning and performance. The 3C’s: closeness, commitment, complimentary and +1c co-orientation, are concepts considered essential in the relationship.

Test of Performance Strategies

Add up the scores for each sub-scale and then divide by the number of items in the sub-scale.  Some of the items are “reverse scored” to avoid participant bias- inattention

Reverse scored items: 4, 9, 14, 26, 50, 56, 58

(Lane et al.)

Frameworks & Research

Integrative Self-talk

Self-talk as a psychological technique has developed in literature and practice at a rapid rate. Conceptualisations of self-talk have changed over the past 10 years, leading to the need for an updated, more integrative model. Researchers offer a model of self-talk that distinguishes between organic and strategic self-talk, as well as spontaneous and goal-directed self-talk.

Self-reflection guide

Self-reflection is perhaps one of the most essential practices for learning and growing in the field of sport psychology. Other disciplines such as nursing, medicine and coaching also encourage this practice. However, with a lack of a practical guide explaining why and how to effectively self-reflect, researchers saw an opportunity to examine use and development of of a practical self-reflection guide.

A Theory of Human Motivation

In this ground breaking paper, Maslow outlines a hierarchical model of psychological needs. Maslow argues that humans are motivated to satisfy needs such as safety, intimacy, self-esteem and the models’ peak, self-actualisation. The theory posits that humans are driven to become the best they can be they and this is what guides their behaviour.

Psychological Skills Training

A comprehensive review of the use of psychological skills training in elite sports. Birrer & Morgan (2009) present a three-tier conceptual model demonstrating the psychological demands of high intensity sport, enabling you to determine the psychological skills necessary to perform at a high level and thus, allowing you to choose appropriate psychological techniques.