Honestly it helped me a lot to identify when I was getting in my head, then knowing I had the tools to change it
Foundations
FOUNDATIONS Coaching
FOUNDATIONS Program
Build your mental fitness.
FOUNDATIONS
An 8-week Mental Fitness Program designed to help female athletes better understand what gets in their heads—and build the skills to reset, refocus, and get back to their best.
Each week builds on the one before it, giving athletes opportunities to practice and apply these skills in training and everyday life—building a strong mental foundation for the season ahead.
THE FOUNDATIONS PRORAM
Competitive sports come with plenty of highs, lows, pressure, mistakes, expectations, and moments when athletes simply get stuck in their own heads. FOUNDATIONS gives athletes a practical set of mental fitness tools to help them navigate those moments more effectively.
Over eight consecutive weeks, athletes learn to recognize the mental patterns that can get in their way, train their focus, reset after mistakes and setbacks, shift their perspective, and take purposeful action. While every athlete follows the same FOUNDATIONS curriculum, the coaching is personal—giving her the opportunity to apply each week’s concepts and tools to her own experiences, challenges, and goals.
BUILD THE SKILLS TO:
- Get out of your head faster
- Handle pressure more effectively
- Reset more quickly after mistakes
- Focus on what will help most
- Feel more confident
- Perform at your best more consistently
Week One
Welcome… Let’s Get Started!
We’ll start by getting to know you—what’s going well and what tends to get in your way. We’ll meet your Saboteurs, and identify what you’d most like to strengthen in your mental game.
Week Two
Focus Reps- Train Your Attention
Getting out of your head starts with interrupting the mental chatter. You’ll practice simple Focus Reps designed to help you shift your attention on command and stay focused on what matters most.
Week Three
The Judge – Catch the Negative Voice
Every athlete has an inner Judge—that negative voice that criticizes, compares, and finds fault. You’ll learn to recognize when your Judge shows up, catch it in action, and start changing how you respond.
Week Four
Saboteurs – Recognize Your Patterns
We all have mental patterns that can get in our way—especially when pressure is high. You’ll discover your top Saboteurs, learn how they tend to show up, and recognize when they start hijacking your mental game.
Week Five
Empathize – Support Yourself
Mistakes and tough moments are part of sport—and we often beat ourselves up for it! We’ll practice more supportive self-talk and a variety of ways to shift your mood and energy to help you move forward more effectively.
Week Six
The Sage – Shift Your Perspective
When things don’t go the way you hoped, perspective matters. It’s not what happens—it’s what you do next. So now what? You’ll practice how to step back, see the bigger picture, and find the opportunities.
Week Seven
Activate – Take the Next Step
Knowing what to do is one thing. Doing it can be another! You’ll learn how to break things down, get unstuck, and laser-focus on the next step—even when taking action feels hard.
Week Eight
Navigate – Know What Matters
When you know what matters most to you, decisions get clearer. You’ll identify your Core Values and practice using them as a compass to make choices that fit who you are and who you want to be.
CHOOSE YOUR FOUNDATIONS EXPERIENCE
Private Foundations
Your Own Coaching Space.
Eight 45-minute private coaching sessions that connect the FOUNDATIONS curriculum to each athlete’s own experiences, questions, and challenges.
8 weeks | 8 private sessions
Partner Foundations
Bring a Teammate or Friend.
Athletes go through FOUNDATIONS together— learn from each other’s experiences, practice the tools together, and support one another along the way.
Each athlete begins with her own private 45-minute Welcome session, followed by seven 60-minute Partner sessions.
8 weeks | 1 private + 7 partner sessions
Partners choose one another and enroll together. Each athlete joins Zoom separately from her own device.
WHAT’S INCLUDED
FOR THE ATHLETES
8 Consecutive Weeks of Coaching
One coaching session each week, following the structured FOUNDATIONS curriculum.
Daily Focus Texts
Quick reminders, challenges, and opportunities to practice what she’s learning between sessions.
Personal FOUNDATIONS Toolkit
A customized collection of her go-to tools and reminders to help her reset, refocus, and get back to her best.
PQ Saboteur Assessment
A quick assessment to identify her “Saboteurs”— the mental patterns most likely to get in her head, especially when pressure is high.
FOR THE PARENTS
Weekly Parent Companion Guides
Simple, practical guides to help you understand what your athlete is learning—and how to support her along the way.
Parent-Athlete Check-ins
Short weekly conversations designed to reinforce the concepts and create a shared language at home.
Race Day Parent Guide
Practical reminders, questions, and strategies for navigating the highs and lows of competition together.
PQ Saboteur Assessment
Parents take the assessment too, reinforcing an important message: we ALL have Saboteurs. We’re all human!
STATS + FEEDBACK
FOUNDATIONS started with a small pilot—six athletes and their families, with five athletes and four parents completing the final surveys. Small sample? Yep. Exciting results? Definitely!
ATHLETES
100% of athletes said they now have the tools to get out of their head faster, handle pressure more effectively, and reset more quickly after mistakes and setbacks.
PARENTS
100% of parents gave their FOUNDATIONS experience a 5-star rating.
RECOMMEND
100% of parents + athletes said they would “Definitely” recommend FOUNDATIONS to another family.
WHAT OUR CLIENTS ARE SAYING
It gave me a lot of tools that I will continue to use to help shift my focus and my mindset in volleyball and skiing.
– FOUNDATIONS Athlete, age 14
Want to get the ball rolling?
Before enrolling in FOUNDATIONS, both the athlete and a parent/guardian complete a brief application. This gives me an opportunity to hear from each of you, understand what your athlete is experiencing and what she’s looking for, and make sure FOUNDATIONS feels like the right fit.Space is limited.
If you’d like to learn more before applying, feel free to Book a free clarity call to talk through the program and any questions you may have.
Already a client?
Let’s get started! Send me an email and I’ll take it from there.
Space is limited.
