Mindset

THE NEXT LEVEL

 Welcome to the first part of the Next-Level Series: Mindset. First
off, congratulations on taking a pivotal step in your career by
investing in your development—a step many athletes hesitate to
take. I assure you, this investment will transform your perspective
on football and yourself profoundly.

This program, crafted from both my experiences as a professional

player and insights from top athletes worldwide, emphasizes the

Introduction
crucial role of mindset in setting apart the best from the rest.
Mental strength is not just an advantage; it's a necessity if you
aspire to reach peak performance levels.

Structured into five key areas—visualization, confidence,

mentality, flow and implementation—this program covers the
essential aspects of mental training that every footballer needs.
Each section is designed to build on the last, providing you with
tools and strategies to enhance your mental game.

Remember, the value of this program hinges on your commitment

to applying what you learn. So, let's get started and forever
change the way you play and think about the game.
 The importance of
a good mindset

There's no doubt that you already understand the importance

of having a strong mindset in football—after all, you wouldn’t
have invested in this program if you didn't. Many of the top
players attribute their success to a shift in mentality, often
describing it as the most crucial factor in their achievements.
That’s why it’s essential for you to work on your mindset just as
much as you work on your technical skills.

As you progress to higher levels in football, mindset becomes

even more critical. At the top, everyone has the physical ability
to play, but not everyone has the mental strength to rise above
the pressure, setbacks, and challenges. If you’re serious about
reaching the top, you need to find those extra percentages that
set you apart from your competition. A powerful mindset is one
of the greatest advantages you can have.

Watch this video—it further reinforces why mental training is

key to standing out and pushing past the competition.

Video link
 It’s possible to develop
your mindset

In the past, you may have tried different methods to develop

your mindset or build confidence, but nothing seemed to stick.
I need you to understand this: you can change. You can
become the best version of yourself, but it requires effort and
dedication. It won’t happen overnight, but the transformation is
possible if you're willing to put in the work.

Take a look at Jon Jones, one of the most successful fighters in

history. In a recent interview, he explained how he shifted from
the mindset of an average fighter to that of a champion. It all
stemmed from an obsession—an obsession with improvement,
an obsession with changing his beliefs and his reality. He didn’t
just focus on the physical side of his sport, he also became
deeply committed to transforming his mental approach.

As footballers, we spend countless hours on the pitch

perfecting our skills, watching match footage, and studying
analysis to find ways to improve. But ask yourself—have you
ever been equally obsessed with changing your mindset? The
truth is, that mastering your mind is just as important as
mastering your game. Developing a winning mentality, strong
self-belief, and reprogramming your thoughts are the keys to
reaching the next level.

The journey to becoming the best starts with your mind. Are
you ready to make that your next obsession?

Video link
 VISUALISATION
WHAT IS
VISUALISATION

FOOTBALLERSTRAIN
IMPACT OF
VISUALISATION

VISUALISATION ISN'T JUST ABOUT SEEING THE GAME IN YOUR MIND; IT'S ABOUT FEELING
THE IMPACT OF EVERY MOVE, ANTICIPATING THE FLOW OF PLAY, AND MENTALLY
PREPARING YOURSELF FOR SUCCESS. WE WILL EXPLORE THIS RELATIVELY UNTAPPED
HOW TO TECHNIQUE THAT CAN GIVE YOU THE CONFIDENCE AND CERTAINTY TO DOMINATE AND
VISUALISE SUCCEED AT ANY MOMENT.

LEVEL 1 001
what is visualisation?
01
VISUALISATION
VISUALISATION IS A POWERFUL TECHNIQUE THAT
CAN SIGNIFICANTLY BOOST YOUR CONFIDENCE.
THIS IS BECAUSE IT IS A BIOLOGICAL FACT THAT
YOUR IMAGINATION CAN TRIGGER PHYSICAL
CHANGES IN YOUR BODY. THIS PHENOMENON
OPERATES ON MULTIPLE LEVELS, AFFECTING
ENTIRE PHYSIOLOGICAL SYSTEMS DOWN TO
INDIVIDUAL ORGANS AND MUSCLES. YOUR
IMAGINATION CAN ALSO IMPACT THE NEURAL
PATHWAYS IN YOUR BRAIN AND SPINAL CORD,
WHICH ARE RESPONSIBLE FOR CONTROLLING YOUR
MOVEMENTS AND BEHAVIOUR. YOU NEED TO
UNDERSTAND THAT IMAGINATION IS NOT JUST A
PASSIVE TOOL THAT YOU USE OCCASIONALLY
WITHOUT ANY CONSEQUENCES. RATHER, IT IS A
POWERFUL INSTRUMENT THAT CAN INFLUENCE

VISUALISATION
EVERY CELL IN YOUR BODY.
 What is visualisation?

The neural pathways controlling skills and behaviours are

stimulated by mental imagery, especially when those images
are accompanied by related sounds and feelings. These
pathways extend from the cortex through the spinal cord to
specific muscles, directing them on when and how to contract.
Whether physically practising on the pitch or mentally
rehearsing while seated, these pathways get activated. In other
words, if you were to practice a skill on the pitch or visualise
practising the skill then the same neural pathways are
activated.
 What is visualisation?

With each repetition, The human nervous system, with its

whether physical or mental, intricate web of neurons, synapses,
these pathways become and chemical messengers, doesn’t
smoother and faster and the differentiate between real physical
pathway lays down another repetitions and mentally rehearsed
layer of the myelin sheath to repetitions, as long as the mental
allow smoother, faster, more representations are sufficiently vivid
coordinated execution in and impactful.
the future.
Impact of visualisation
02
 VISUALISING YOUR FUTURE CAN
BOOST YOUR CONFIDENCE. WHEN
YOU VIVIDLY PICTURE YOURSELF
ACHIEVING YOUR BIGGEST GOALS

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It positively affects your self-image and outlook. Science suggests that

visualising your desired actions and accomplishments can alter your self-
image, which in turn shapes your beliefs about yourself and your potential.
This self-image plays a significant role in defining your identity and shaping
your future aspirations. That self-image provides your powerful unconscious
mind with a mental destination that you'll be motivated toward, a virtual set of
instructions, for what you might achieve.
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The images you hold strongly influence how you feel about
yourself now in the present and how you feel about your
future. A useful way to create confidence and ensure that your
hard-earned skills don't fall victim to fear, doubt, and worry is
to create a deja vu experience of that desired scenario, by
envisioning so completely and so vividly how you want that
specific scenario to unfold and how you want to feel when it
happens, that's when the opportunity to reach that next level
presents itself, when you do step onto the pitch, you feel like
you've already done it before and done it to the best of your
ability. This is the experience I want you to have in the key
performance moments of your life, the comfort and security
that comes from having been there, done that, and done it
exceptionally well. You can have that feeling, that utter sense
of certainty about yourself, by repeatedly becoming the main
character in a movie, complete with surround sound and
incredible special effects. As the central character in this
movie, you execute your various tasks and skills at a near-
perfect level, achieving the desired outcome without
hesitation, doubt, or analysis. In this virtual reality that you
immerse yourself into, you stay confident and free no matter
what, easily letting go of any error or imperfection. In this high-
definition, multisensory reality you joyously go for your
dreams and leave the rest of the world behind.

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 Visualisation is one of the most powerful tools available
to an athlete, and Mohamed Salah's journey is a perfect
example of its effectiveness. In a recent interview, Salah
revealed that he had visualised 90% of the goals he
scored before they even happened. When you
visualise, it’s not just about seeing the moment unfold
—it’s about truly experiencing the emotions tied to it.
For example, when Salah visualises scoring a goal, he
doesn't just imagine the ball hitting the back of the net.
He taps into the feeling of excitement as the crowd
roars, the adrenaline as his teammates rush over to hug
him, and the pride during the post-match interview
when he's asked to describe how he pulled it off.

If you want to achieve similar results, you can use

visualisation in the same way. Picture yourself on the
pitch, making that perfect tackle or pulling off a skill
move you've been practising for months. Imagine the
reaction—your teammates cheering you on, your coach
praising your performance, and your loved ones telling
you how impressed they are. Focus on how it feels to
succeed, to be in that moment. The key is to immerse
yourself in the emotion of already achieving your goal.
Feel the joy, the confidence, and the pride as if it’s
already happened.

The ultimate goal of visualisation is to reach a place

where you're emotionally fulfilled, whether or not the
achievement has yet occurred. By doing this, you align
yourself with the frequency of your desired outcome.
Your brain is tricked into believing that your wish has
already been realized, allowing you to experience the
same positive emotions you'd feel in real life. This
emotional alignment can bring you closer to making
Video Link your vision a reality.

That's why visualisation is such a powerful tool. It

allows you to mentally and emotionally prepare for
success, creating the right mindset to turn your dreams
into achievements.
 How to visualise
03
 Step by
step
Here is a step-by-step blueprint that you can
follow to do the same for yourself, using all
the key elements of envisioning, complete
control, maximum sensory details, the internal
perspective, and genuine emotion all
executed from the comfort and security of
your own private space.

It's important to start by having a clear

understanding of what you want to achieve.
What is your ultimate goal that would give
you a great sense of satisfaction? In other
words, what is your dream? What idea, when
you think about it, gives you a physical
reaction, such as a shiver up your spine and
makes you think to yourself, "That would be
amazing?” This could be a long-term
ambition of yours, such as scoring the final
penalty to win the World Cup or making your
professional debut in front of 70,000 fans or
even something you want to achieve in your
next game or training session.
VISUALISATION
It's important to have aspirations and desires that excite you, even if they seem
unattainable or beyond your current capabilities. Take a moment to think and then write
down your answer, something that gives you goosebumps just thinking about it.

Once you've identified your goal, set the scene. Imagine where it will take place - if you've
been there before, try to picture it in crystal clear details. If it's somewhere new to you, find
photos or video clips to help you create a vivid mental image. For example, if you dream of
making your debut in a particular stadium, look for photos or virtual tours of that stadium.
Having a good visual representation of your performance arena will help you create a
multi-sensory virtual reality experience of success in that setting.
 visualisation.

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Before you start, list out a few of the key moments you expect to encounter in your performance, the moments that
are likely to have a real impact on your success. For example, a situation where you play a through ball that gets
your striker through on goal or a last-ditch tackle to keep your team in the game.

This visualisation session shouldn't last longer than approximately twenty minutes as that is the longest amount of
time that most people can sustain the control, detail, and emotion needed for envisioning to effectively "fool" the
nervous system. If you are serious about improving this skill then you should aim to devote 15 minutes a day 5 days
a week. This is a small price to pay to get the benefit of a few hundred extra reps a week on an important skill with
no strain on your body. How badly do you want to improve? Make that decision and consider how much time you
are willing to dedicate to improving your game.

We will begin this envisioning practice by setting up a personal workspace. A place in your mind where you go
when it's time to envision skill improvement and big performances. This private room is your safe zone, and when
you're in it, everything and anything is possible. Make sure you are sitting comfortably with your back supported.
Read the next few pages and familiarise yourself with the process before practising it. Or listen to this audio with
your eyes closed Video link
 STEP 1
PRIVATE ROOM

Imagine walking down a well-lit, carpeted hallway, lined with doors on either side, much like those in a hotel. As you walk, you
approach the door at the end—a door marked with a unique symbol that holds special meaning for you. This is your personal
sanctuary, a mental space you've designed entirely for yourself. You turn the handle and step inside, immediately greeted by the
room you've crafted with care. Take a moment to let your eyes wander around, soaking in the details. The walls, the floor, the ceiling
—all reflecting your personal taste. Maybe some paintings or photos inspire you, plants that bring a sense of life, or sculptures that
capture your imagination. There's a favourite song playing softly in the background, setting the perfect mood. If you’ve chosen to add
windows, they reveal a landscape of your choosing. It might be a sun-kissed beach, a serene mountain lake, a vibrant garden in full
bloom, or perhaps the bustling lights of a city skyline—whatever brings you the deepest sense of peace and connection. You make
your way to a cosy chair or recliner positioned just where you want it and sink into its comfort. Feel your body relax, supported in the
perfect position as you take in the atmosphere around you. On a small table nearby rests your favourite drink, waiting for you in the
glass or mug that feels just right. You lift it, take a slow sip, and savour the taste before setting it back down. With each deep breath
you take, you feel your jaw and face soften, knowing that in this space, you're safe and secure. Here, you have all the time you need to
mentally practice and visualize the skills that will elevate your next performance.
 STEP 2
ARRIVE AT YOUR ARENA

Once you've settled comfortably in your private room, let your imagination take you to the start of your performance. If
you've been to this arena before, draw on your memory and internal perspective to vividly place yourself there. If the
venue is new to you, use photos, videos, or any other references to help shape the environment in your mind, making
sure to rely on that same internal viewpoint. Picture yourself standing in front of the locker room door where you'll
gear up—observe every detail from your perspective, immersing yourself in the sights, sounds, and emotions that
come with it. Hear the music playing in the background, the murmur of coaches' voices, and let those sensations
become real.

As you mentally move from one room or space to another, notice the natural excitement building in your body—the
butterflies stirring in your stomach, a reminder that your system is getting ready. You reach your locker with a clear
mind, feeling that familiar sense of control and focus that you've practised. Visualise yourself calmly putting on your
gear, fully prepared and ready to step out and take command of the moment.
 STEP 3
WARM UP

Picture yourself stepping onto the pitch, feeling the studs of your boots press into the turf beneath you. Take a
moment to ground yourself in the sensations of the field, whatever surface you play on. Now, see yourself going
through a few key movements of your warm-up—just a handful of reps from your routine to spark the right emotions.
You don't need to visualise every part, just enough to tap into that feeling of readiness.

Look around, take in the sight of the field, and the vibrant energy of the crowd, and hear the voices of your teammates
shouting words of encouragement. Feel the buzz of excitement building within you, the anticipation rising as the start
of the game draws near. You're focused, you're prepared, and you're ready to give it your all.
 STEP 4
GET OFF TO THE RIGHT START

Now it’s time. Picture yourself stepping onto the pitch, feeling every step as you walk out before the game. Let
yourself fully experience the blend of excitement and anticipation coursing through you. Hear the crowd, see your
surroundings, and feel that electric energy in the air. Then, the referee’s whistle blows, signalling the start of the game.
Instantly, you’re locked in, ready to take control.

Imagine your first pass—crisp and accurate, setting the tone. Visualise your first tackle—strong and decisive. Spend a
moment seeing yourself establish the pace, the rhythm, and the movements you’ve trained for. You’re dictating the
flow of the game, playing just as you’ve envisioned.
 STEP 5
DOMINATE THE BIG MOMENTS

Now, let’s focus on your key moments and vividly imagine each one with complete control, clarity, and emotion.
From your internal perspective, see the action unfold exactly as you’ve planned, as you execute your strategy with
precision. Picture the teammates, opponents, or crowd around you, and notice how the scenery shifts as you move
through each phase. Hear the sounds—the whistle, the footsteps, the shouts of encouragement—and feel your
body’s position and movement with each step.

Tune into the emotions you want to experience in every moment. Are you fired up with intensity, or cool and
composed? Do you bring aggressive physicality, or are you quick and instinctive? Whatever the perfect emotional
state is for each situation, you naturally tap into it. In every scene of this multisensory reality, you perform at your best
—controlling your opponents, mastering the moment, and succeeding in all you set out to achieve.
 STEP 6
FINISH STRONG

Now, picture that final moment—the last kick, the last attack. Just as you did at the start, fully
immerse yourself in the scene. See every detail, hear the sounds around you, and feel each
movement with absolute clarity and control. Experience the final seconds ticking away on the
clock, and let yourself feel the emotions that rise within you—maybe it’s excitement, satisfaction,
or a sense of relief.

What will you feel as you make that last move? Visualise the intensity of the moment, the
culmination of your effort, and embrace the emotions that come as you bring it all to a close. It’s
your final action, and you execute it flawlessly.
 STEP 7
CELEBRATE

Wait! It’s not over just yet. Don’t hold back from feeling a moment of pure happiness after your envisioned scenario. Picture
your teammates surrounding you, their faces lit up with smiles, celebrating together. Hear the cheers, the applause ringing
out, and the voices offering compliments for a job well done. Allow yourself to feel a sense of validation and fulfilment,
knowing that all your hard work and effort have finally paid off.

Once you’ve fully enjoyed that moment of celebration, let the scene slowly fade. Return your imagination to your private room,
back to that comfortable seat where you started, surrounded by the familiar furnishings and decorations that make this space
your own. There, next to your chair, is your favourite drink waiting for you. Reach out, take another sip, and savour the taste.

As you place the drink back on the table, stand up and take a moment to look around, enjoying the view from the windows.
Slowly move through your room, noticing the photos, paintings, and personal touches you’ve added to make it feel uniquely
yours. When you reach the door to the hallway, pause for a moment and take one last look, knowing this space will always be
here for you whenever you need to visualise or prepare for any moment you desire.
 EXTRA
If you are finding it hard to do this by yourself.
Here is a really good guided visualisation track
that you can use before games or training
sessions. The visualisation starts at minute 6:30

Video link
 You might find it beneficial to listen to
inspiring music while you visualise your ideal
scenario. Here's a playlist that has helped me
visualise effectively. Feel free to choose your
own songs, but ensure they evoke strong
emotions and enhance your visualisation
process.
But wait...
SO FAR, WE’VE FOCUSED ON THE POWERFUL EFFECTS OF ENVISIONING IMPROVEMENTS AND BIG
PERFORMANCES—CREATING IN YOUR IMAGINATION A DETAILED, MULTISENSORY EXPERIENCE OF YOUR
DESIRED OUTCOME. BUT LET’S BE REAL—THE WORLD BEYOND YOUR IMAGINATION DOESN’T ALWAYS BEND
TO YOUR WILL. NO MATTER HOW WELL YOU PREPARE MENTALLY, THERE WILL ALWAYS BE OPPONENTS,
CHALLENGES, AND OUTSIDE FORCES TRYING TO BLOCK YOUR PATH TO SUCCESS.

NOW, IT’S TIME TO FACE THOSE CHALLENGES HEAD-ON. LET'S INTRODUCE A DIFFERENT KIND OF MENTAL
REHEARSAL—ONE WHERE THINGS DON’T GO ACCORDING TO PLAN. START BY MAKING A LIST OF
EVERYTHING THAT COULD POSSIBLY GO WRONG IN YOUR IMAGINED SCENARIO. FOR EXAMPLE, IMAGINE
ONE OF YOUR KEY TEAMMATES GETS INJURED MID-GAME, AND YOU’RE FORCED TO PLAY WITH A SECOND
OR THIRD-STRING PLAYER YOU’VE BARELY PRACTICED WITH. PICTURE THAT SITUATION AS VIVIDLY AS
POSSIBLE—EVERY DETAIL, EVERY EMOTION. LET YOURSELF FEEL THE FRUSTRATION OR WORRY IT BRINGS.
BUT HERE’S THE TRICK: ONLY ENVISION THIS PROBLEM FOR ABOUT TEN SECONDS.

THEN, INTERRUPT THE SCENE. TELL YOURSELF, "STOP!" OR "I’M IN CONTROL!" WITH REAL CONVICTION.
NEXT, IMAGINE YOURSELF PAUSING JUST LONG ENOUGH TO TAKE A DEEP BREATH AND RELAX YOUR NECK
AND SHOULDERS, EVEN IF CHAOS IS HAPPENING AROUND YOU. NOW, FOCUS ON REGAINING CONTROL.
VISUALISE YOURSELF CALMLY RESPONDING TO THE SITUATION WITH TOTAL CLARITY AND PRECISION. HEA
YOURSELF SAY, “I’M READY FOR THIS. I’VE TRAINED FOR MOMENTS LIKE THIS. IT’LL TAKE MORE THAN THIS
TO THROW ME OFF.” SEE THE SCENE SHIFT AS YOU TAKE DECISIVE ACTION, MOVING WITH PURPOSE, AND
CONTROLLING WHAT YOU CAN CONTROL.

SPEND AT LEAST THIRTY SECONDS VIVIDLY IMAGINING THIS CALM, CONTROLLED RESPONSE. THIS IS THE
MOST CRITICAL PART OF THE EXERCISE. VISUALISE YOURSELF HANDLING THE SITUATION AND BRINGING IT
BACK ON TRACK FOR THREE TIMES AS LONG AS YOU ENVISIONED THE PROBLEM. FINALLY, FINISH WITH A
MENTAL IMAGE OF SUCCESS—MAYBE YOUR NEW TEAMMATE STEPS UP AND MAKES A GAME-WINNING PLAY

BY PRACTICING THIS TECHNIQUE, YOU’RE PREPARING YOURSELF NOT ONLY FOR WHEN THINGS GO RIGHT,
BUT FOR THE INEVITABLE CURVEBALLS THAT COME YOUR WAY. YOU’LL BE READY TO ADAPT AND THRIVE,
NO MATTER WHAT HAPPENS.
 ISIT
REAL?
IS THE CONCEPT OF ENVISIONING AND THESE MENTAL
EXERCISES JUST PERSONAL DELUSION? AREN’T I JUST
FOOLING MYSELF?

YES, YOU ARE FOOLING YOURSELF. BUT IT'S PRECISELY BY

FOOLING YOURSELF THAT REAL CHANGE HAPPENS. THINK
ABOUT IT—ALMOST EVERY CHANGE, DEVELOPMENT, AND
ACCOMPLISHMENT BEGINS WITH A FORM OF DELUSION. IT
STARTS WITH AN IDEA, A MENTAL IMAGE OF SOMETHING
YOU CAN ACHIEVE OR SOMEONE YOU CAN BECOME IN THE
FUTURE, DESPITE NEVER HAVING DONE IT BEFORE AND
OFTEN IN THE FACE OF EVIDENCE SUGGESTING YOU CAN’T.
EVERY PHYSICAL REALITY YOU SEE AROUND YOU WAS
ONCE A THOUGHT VISUALISED BY SOMEONE. SO WHY
SHOULDN’T YOU VISUALISE YOUR SUCCESS BEFORE IT
BECOMES A REALITY?

DREAM ABOUT YOUR IDEAL FUTURE—EVEN IF IT FEELS LIKE

A LIE IN COMPARISON TO YOUR CURRENT SITUATION—
THEN PUT IN THE WORK TO MAKE THAT DREAM YOUR
REALITY.
 CONFIDENCE
WHAT IS
CONFIDENCE IS
AND ISN’T

FOOTBALLERSTRAIN
BUILDING
CONFIDENCE

THE SECRET OF CONFIDENCE. EVERYONE WANTS TO HAVE IT BUT NOT MANY DO. THE
DIFFERENCE BETWEEN A GOOD PERFORMANCE AND A BAD PERFORMANCE RELIES ON
PRE - GAME THIS ONE SKILL. HOW DO WE ATTAIN IT? LET'S SEE
ROUTINE

LEVEL 2
GUIDE

002
What confidence is and isn’t
01
 Confidence is undoubtedly crucial, yet it's common knowledge that too
much of it can sometimes be perceived negatively. If you display more than a
cautious level of confidence, you risk being labelled as arrogant or egotistical.
Such labels can make you appear unlikable, as well as give the impression of
being unmotivated and complacent. Because of these potential downsides,
many committed, hardworking, and driven players hesitate to fully embrace a
confident self-image. They fear that enhancing their self-perception might
inadvertently lead to these negative outcomes, so they hold back from fully
developing and protecting their confidence. This reluctance can hinder their
ability to perform at their peak, as maintaining a balanced sense of self-
assurance is key to maximizing potential on and off the pitch

WHAT CONFIDENCE IS
WHAT CONFIDENCE IS
You may believe that it is essential to remain humble and modest,
which involves not having an excessively high opinion of yourself.
You may recall a loud and boastful player who outplayed you at
some point in the past, and therefore you strive to avoid becoming
like that player at all costs. Or even see a footballer that you dislike act
in a confident/ arrogant way and refuse to emulate them in any way.

But here's what's important: if you are a naturally quiet individual who
grew up believing that it was important not to call attention to
yourself, doing the mental work to gain confidence isn't going to
change you into an arrogant person. The media bombard us with
generally negative coverage of loud and confident players — like
Zlatan Ibrahimovic or even Cristiano Ronaldo. For every loud and
confident individual out there, there are just as many equally
confident people who are also naturally quiet and reserved. The truth
is that you can be very confident on the inside (which you have to be
if you want to perform well,) and very polite, respectful, and humble
on the outside.
Let's redefine confidence in a way that's actually useful. If I were to ask you to define confidence, you might
say it's about "believing in yourself" or "knowing that you can do something." While these definitions are
common, they aren't very practical. What does it really mean to "believe in yourself"?

Having "belief in yourself" is great, but if you find yourself constantly analysing your every step, critiquing
your every move, and internally narrating your performance, you're likely to compromise your true abilities.
This kind of conscious, deliberate thinking consumes a significant portion of your nervous system's
capacity, which should instead be focused on processing task-relevant information quickly and responding
instinctively.

True confidence—especially the type you need under pressure when the stakes are high—is characterised
by the absence of mental chatter and analytical thoughts.

Confidence means feeling so proficient at something that you don’t need to think about how to do it while
you’re doing it. It’s about having a skill or knowledge so deeply ingrained that it becomes part of you and
manifests naturally when needed.

To internalise this definition, think about the everyday tasks you perform effortlessly. Consider how you tie
your shoes: your fingers execute a complex series of movements without your conscious thought. Or think
about brushing your teeth: you manage the angle of the bristles, the pressure of each stroke, and the
number of strokes per tooth all automatically and confidently.

Now, imagine applying this level of unconscious proficiency and certainty to your performance on the
pitch. The ability to act without overthinking can transform your game, allowing your training and instincts
to take over seamlessly—this is the essence of true confidence.
You may be wondering if you are "good enough," to reach that level
of certainty. If you're wondering that, please understand this:
success requires both confidence AND competence. A supremely
confident individual who lacks the required skills will only be
partially successful. The player who neglected his off-season
conditioning program will be at a disadvantage once team practices
start, no matter how confident they are.

The player who has diligently followed the conditioning program to

the letter but still holds on to self-doubt lowers his chances of
making the team. It's the player who has done enough preparation,
who has developed enough competence, and who then decides to
feel totally certain about that level of competence, whatever that
level may be, who has the best chance of success
WHAT
IS confi d e nc e
So how do you know if you've done enough? Simple: if you can perform the skills consistently in practice, then you've
probably done enough. But very importantly, no matter how much or how little preparation you have done, no matter how
much competence you have, your performance when will always depend on whether you feel certain in whatever level of
competence you have achieved. If you truly want to give yourself the best chance of success, then having that unconscious
certainty will always be your best choice.

So how can we ensure that we feel certain about our competence? Where does that all-important sense of certainty come
from?

The answers to these important questions require a little digging, and the best place to begin that excavation is with some of
the common misconceptions about confidence, the ideas and partial truths that influence popular thinking but aren't truly
accurate and definitely not helpful. This exploration will bring us to a useful truth about confidence that will help us build it,
protect it, and apply it at the right moments.
 MISCONCEPTIONS

[Whatconfidenceisn’t]
footballerstrain
 Misconception
CONFIDENCE IS A FIXED, INHERITED TRAIT. YOU WERE
BORN WITH A CERTAIN AMOUNT OF IT AND THERE'S NOT
MUCH YOU CAN DO BEYOND THAT.

MANY PLAYERS BELIEVE THAT THEIR CONFIDENCE IS FIXED, WHICH IS A POPULAR BUT
UNFORTUNATE MISUNDERSTANDING. THEY THINK THAT NO MATTER HOW MUCH THEY TRAIN,
PRACTICE, OR GAIN EXPERIENCE, THEIR CONFIDENCE WILL REMAIN THE SAME. THIS
CONVICTION IS SELF-DEFEATING BECAUSE IT DISCOURAGES THEM FROM TRYING TO IMPROVE.
HOWEVER, THE TRUTH IS THAT CONFIDENCE IS SOMETHING THAT CAN BE LEARNED AND
DEVELOPED. OUTSTANDING ATHLETES AND PERFORMERS DO NOT HAVE A GENETIC
ADVANTAGE WHEN IT COMES TO CONFIDENCE. INSTEAD, THEY HAVE LEARNED HOW TO THINK
CONSTRUCTIVELY AND USE THEIR SUCCESSFUL EXPERIENCES TO THEIR ADVANTAGE WHILE
RELEASING OR RESTRUCTURING THEIR LESS SUCCESSFUL EXPERIENCES. MANY PEOPLE USE
THE EXCUSE THAT CONFIDENCE IS AN INHERITED GIFT TO AVOID PUTTING IN THE TIME AND
EFFORT TO IMPROVE THEIR THINKING PROCESS. HOWEVER, CONFIDENCE IS A SKILL THAT CAN
BE DEVELOPED THROUGH PRACTICE, JUST LIKE ANY OTHER ABILITY OR COMPETENCY.
WHETHER YOU HAVE A LOT OF CONFIDENCE OR VERY LITTLE, YOU CAN ALWAYS BUILD MORE.
 Misconception
YOU'RE EITHER CONFIDENT ACROSS THE BOARD IN ALL
ASPECTS OF LIFE OR YOU'RE NOT CONFIDENT AT ALL.

CONFIDENCE IS VERY SITUATION-SPECIFIC. YOU CAN FEEL VERY CONFIDENT ON THE FOOTBALL
PITCH BUT FEEL COMPLETELY INSECURE IN THE MATHS CLASSROOM AND VICE VERSA. EVEN ON
THE FOOTBALL PITCH, YOU CAN HAVE ENTIRELY DIFFERENT LEVELS OF CONFIDENCE FOR
DIFFERENT ASPECTS OF THE GAME-SHOOTING VERSUS PASSING, TACKLING ET CETERA.
YOU CAN DEVELOP CONFIDENCE IN ANY SPECIFIC ASPECT OF YOUR LIFE THAT YOU CARE
ABOUT. CONFIDENCE IN ANY OF THESE SPECIFIC AREAS CAN BE LEARNED AND DEVELOPED.
 Misconception
ONCE YOU BECOME CONFIDENT YOU'LL STAY THAT WAY
FOREVER.

IF ONLY CONFIDENCE WAS A ONE-TIME, "NOW I'VE GOT IT FOREVER" ACHIEVEMENT.

UNFORTUNATELY, QUITE THE OPPOSITE IS TRUE CONFIDENCE IS VERY FRAGILE. THE PURSUIT OF
SUCCESS IN FOOTBALL WILL PRESENT SETBACKS AND OBSTACLES THAT CAN BEAT DOWN THE
MOST OPTIMISTIC AND "POSITIVE" PLAYERS. THOSE WHO SUCCEED ARE THOSE WHO ARE
WILLING TO PATIENTLY AND PERSISTENTLY BUILD AND MAINTAIN THEIR CONFIDENCE. MOST
PEOPLE THINK ALL THEY HAVE TO DO IS ACHIEVE IT ONCE AND THEN THEY CAN STOP. THEY
WILL SUBSEQUENTLY GET HIT IN THE FACE WITH A SETBACK, AND THEY WILL GIVE UP.
 Misconception
ONCE YOU'VE ACHIEVED SUCCESS YOUR CONFIDENCE IS
GUARANTEED TO GROW

"GUARANTEED" IS THE KEY TERM IN THE MISCONCEPTION THAT SUCCESS ALWAYS LEADS TO
CONFIDENCE. MANY SUCCESSFUL ACADEMY PLAYERS FIND IT DIFFICULT TO TRANSITION TO
PROFESSIONAL FOOTBALL DESPITE THEIR PAST ACHIEVEMENTS. SOME SUCCESSFUL PLAYERS
LOSE THEIR CONFIDENCE, AND THEIR PREVIOUS SUCCESS BECOMES A SOURCE OF PRESSURE
FROM WHICH THEY CANNOT ESCAPE. WHILE SUCCESS AND POSITIVE FEEDBACK CAN ACT AS
SOURCES OF CONFIDENCE, THEY DON'T GUARANTEE IT. THIS IS BECAUSE MANY ATHLETES AND
PERFORMERS FOCUS ENTIRELY ON THEIR WEAKNESSES AND FAILURES, DISREGARDING THEIR
SUCCESSES. THEREFORE, SUCCESS ALONE IS NOT A CONFIDENCE BOOSTER. IT'S HOW YOU
UTILISE YOUR SUCCESSFUL THOUGHTS AND MEMORIES THAT DETERMINE YOUR LEVEL OF
CONFIDENCE. YOU CAN CHOOSE TO IGNORE THEM, CONSIDER THEM UNIMPORTANT, OR USE
THEM CONSTRUCTIVELY TO SET YOURSELF UP FOR GREATER SUCCESS.
 Misconception
MISTAKES, FAILURES, AND NEGATIVE FEEDBACK DESTROY
OR WEAKEN YOUR CONFIDENCE.

MISTAKES, FAILURES, SETBACKS, AND SIMILAR EXPERIENCES CAN MAKE US WORRY ABOUT
WHAT MIGHT HAPPEN NEXT. HOWEVER, THE AMOUNT OF "FAILURE" WE'VE EXPERIENCED
DOESN'T MATTER IF WE CHOOSE TO RESPOND TO IT CONSTRUCTIVELY. SOMETIMES,
RESPONDING CONSTRUCTIVELY MEANS IGNORING IT ALTOGETHER. FAILURES ARE NOT
NECESSARILY CONFIDENCE DESTROYERS. THEY ONLY BECOME SO WHEN WE DWELL ON THEM,
REPLAY THEM, AND LET THEM BRING ON NEGATIVE FEELINGS OF WORRY, DOUBT, AND FEAR.
INSTEAD, WE CAN USE THEM AS CUES TO REVISIT OUR PERSONAL STORE OF PAST SUCCESSES.
CONFIDENCE COMES FROM THE MIND AND NOT FROM ANYTHING THAT HAPPENS OUTSIDE
THAT MIND.
 THE
TRUTH
That truth is this: confidence has relatively little to do with what actually
happens to you, and pretty much everything to do with how you think about
what happens to you.

It's no stretch then, to think of your confidence, that sense of certainty you have
about yourself and your abilities, as the total of all your thoughts.

In the world of human performance, your confidence regarding football is the

sum total of all your thoughts about football. But this total of thoughts isn't a
static, once-and-for-all tally. Instead, it changes constantly as every new thought
and new memory is added to it, making it a "running total," a momentary sum of
everything that you've thought about yourself and your abilities, a sum that is
always changing depending on how you are thinking at any time, which
aspects of your experience you are choosing to focus and linger on at any
moment, and how much emotion you invest in which particular thoughts and
which particular memories, and falls depending on how you are thinking at any
moment.
"Deposit" into that bank account memories of past successes, memories of
progress or improvement, and thoughts about future improvements and
accomplishments, and the "balance" will grow. “Withdraw" from that account by
replaying past setbacks and difficulties, or by fixating on possible future
setbacks and difficulties, and the "balance" will decrease. Once you understand
that every thought and every memory you have about your sport or your
profession is affecting your ongoing sense of certainty, you can decide to either
take command of how you think or give this command over to the ups and
downs, the highs and lows of life. Each of us can build that sense of certainty
about our abilities, and when we do so, we create the platform from which those
abilities can be fully expressed. What exactly are you putting into your bank
account? Is your balance growing every day no matter what happens in your
life or does it fluctuate wildly depending on your most recent performance?
Building confidence
02
 D I N G
BUIL I D E N C E
CONF
A good way to build your confidence is to create an effective mental filter, a screen through which all your
thoughts and experiences pass before they become part of your running total, before they can affect your mental
bank account building it up or bringing it down. This filter performs two functions. It allows the thoughts and
memories that create energy, optimism, and enthusiasm to pass through but it prevents the thoughts and
memories that create fear, doubt, and worry from getting in. Great performers in all walks of life have always had
powerful, effective personal mental filters. Regardless of what happens to them, they perceive, through their
filters, all their experiences in the world in ways that help them move toward success. When they are successful,
even in minor matters they focus completely on this momentary success, which then allows them to feel skilled
and proud because of it, and assume that the success will happen again. Their filters permit constructive
experiences, no matter how small, to readily pass through and become a permanent memory in their mind. When
they are less than successful, they either release the memory completely or restructure it so that has no negative
effect on their confidence. Your mind is "letting in" certain elements from both the outside world and the internal
world of your thoughts, and screening out certain others. The only question is whether your filter is working for
you to build up your mental account of constructive thoughts and memories or whether it's keeping thoughts of
effort, success, and progress out of your mind and therefore working against you.
Think about it. If you're not remembering your accomplishments,
dwelling on your strengths, and envisioning a desired future, then
just what are you remembering? Setbacks and disappointments,
most likely. The science on this is pretty clear; whatever your
conscious mind tends to think about most, is what your
unconscious understands and tends to work toward. Therefore,
that's what you tend to get more of. Fortunately, it doesn't have to
stay that way. One of the best features of your mental filter is that
you have control over it. You can choose to let in the thoughts
and memories that create energy, optimism, and enthusiasm or
those that create fear, doubt, and worry. We all have a human
ability called free will— the ability to choose the thoughts that
make up our waking consciousness every passing minute.

It's that ability to choose one's attitude in any given set of

circumstances. You can choose to filter in the constructive
aspects of what is happening every day in your life, and therefore
build yourself up, or filter in the negatives and drag yourself
down. There is no middle ground. Everything else can be taken
from you, but this power to choose what you think, what you
remember, and what you believe about yourself is untouchable.
You have it now and you will have it always.

Your mental filter operates on three levels. It filters the memories

of your past, everything from long ago to what just happened
yesterday and what happened five minutes ago. It filters your
thoughts about who you are right now and what you are capable
of. And it filters how you imagine your future, what you will do and
how you will do it.

It's indeed a challenge to think this way, and no one ever

succeeds at doing so 100 per cent of the time. But the better you
get at it, the more you keep that filter letting in the good thoughts
and preventing bad ones the more of an advantage you create for
yourself. Imagine how powerful you might become if use can use
this effectively. I'll show you how
 EXERCISE 1
TOP 10

HUMANS ARE DEEPLY MOTIVATED AND INFLUENCED BY THEIR MEMORIES, PARTICULARLY

THOSE THAT ARE VIVID AND EMOTIONALLY CHARGED, AS THESE MEMORIES SHAPE OUR
PRESENT BEHAVIOR AND FUTURE EXPECTATIONS. TO LEVERAGE THIS, YOU CAN CREATE A
TANGIBLE REPRESENTATION OF THESE IMPACTFUL MEMORIES. START BY TAKING A BLANK
PIECE OF PAPER OR OPENING A NOTE ON YOUR PHONE. TITLE IT "MY TOP TEN" AND LIST
TEN SIGNIFICANT ACCOMPLISHMENTS OR MEMORABLE MOMENTS FROM YOUR FOOTBALL
CAREER. THESE MOMENTS CAN RANGE FROM MAJOR EVENTS WITNESSED BY MANY TO
PERSONAL TRIUMPHS IN TRAINING OR INDIVIDUAL TRAINING. THE AIM ISN'T TO COMPILE
AWE-INSPIRING FEATS, BUT RATHER TO JOT DOWN MOMENTS THAT BRING YOU JOY AND
PRIDE WHEN YOU RECALL THEM.

NEXT, FIND YOUR FAVORITE PHOTO OF YOURSELF PLAYING FOOTBALL. THIS COULD BE AN
ACTION SHOT THAT CAPTURES YOU IN THE MIDST OF PLAY, OR AN IMAGE FROM A
SIGNIFICANT ACHIEVEMENT. PLACE THIS PHOTO IN THE CENTER OF THE PAGE. THIS
VISUAL CENTERPIECE WILL SERVE AS A POWERFUL REMINDER OF YOUR PASSION AND
SUCCESS, ANCHORING THE POSITIVE EMOTIONS ASSOCIATED WITH YOUR CHOSEN
HIGHLIGHTS. THIS EXERCISE NOT ONLY CELEBRATES YOUR ACHIEVEMENTS BUT ALSO
REINFORCES THE POSITIVE ASSOCIATIONS YOU HAVE WITH YOUR FOOTBALL JOURNEY,
ENHANCING MOTIVATION AND SELF-ESTEEM.
At the top go your name and the name of the team you are on right now or hope to join. Below that is the photo of you in action or a picture
of your goal. Then list your top ten moments and at the bottom, write a goal down as a final reminder.
Put your Top Ten poster up on a wall where you'll see it often and be reminded of your accomplishments and progress.

Here is what it would look like if Ronaldo was doing this

Cristiano Ronaldo
Name
Real Madrid
Team you are on

In action photo

Top Ten Moments

Scored in World Cup
Won champions leauge
Played for national team
Won the ballon d'or
Top 10 moments Won the golden boot
Scored an overhead kick
against Juventus
Made my premier leauge
debut
Won player of the month
Won over 30 trophies
Scored in champions
leauge final

Next... win World Cup Goal

 EXERCISE 2
ESP

START EACH ENTRY BY DATING THE TOP OF A FRESH PAGE TO KEEP TRACK OF YOUR PROGRESS.

ON THE NEXT LINE, WRITE A CAPITAL "E" AT THE LEFT-HAND MARGIN. THIS MARKS YOUR "EFFORT"
ENTRY. REFLECT ON YOUR PRACTICE, TRAINING, OR WORKOUT AND WRITE DOWN ONE INSTANCE
WHERE YOU TRULY GAVE YOUR ALL. IT COULD BE A FOCUSED DRILL DURING PRACTICE, A MOMENT
IN THE GYM WHERE YOU PUSHED PAST YOUR COMFORT ZONE, OR ANY TIME YOU RESISTED THE
URGE TO TAKE IT EASY. RECORD THIS MOMENT OF HONEST EFFORT, ASKING YOURSELF, "WHERE
DID I DO SOME VALUABLE WORK TODAY?" IF YOU HAVE MORE THAN ONE INSTANCE, FEEL FREE TO
DOCUMENT ALL OF THEM.

AFTER DOCUMENTING YOUR EFFORT, SKIP A LINE AND WRITE A CAPITAL "S" AT THE LEFT MARGIN
FOR "SUCCESS." REFLECT ON YOUR DAY AND IDENTIFY A MOMENT WHERE YOU SUCCEEDED. THIS
COULD BE SCORING A GOAL UNDER PRESSURE, ACHIEVING A PERSONAL RECORD IN LIFTING, OR
ANY SMALL VICTORY THAT STANDS OUT. WRITE DOWN THIS SUCCESS, HOWEVER MINOR IT MAY
SEEM, AND IF THERE ARE MULTIPLE SUCCESSES, INCLUDE THEM ALL.

NEXT, SKIP ANOTHER LINE AND MARK IT WITH A CAPITAL "P" FOR "PROGRESS." CONSIDER AREAS
WHERE YOU IMPROVED TODAY, EVEN IF YOU HAVEN'T PERFECTED THE SKILL YET. PERHAPS
THERE’S A SKILL YOU’VE BEEN WORKING ON FOR WEEKS AND TODAY YOU SAW TANGIBLE
IMPROVEMENT. RECORD WHAT YOU GOT BETTER AT AS A RESULT OF YOUR EFFORTS. AS WITH
EFFORT AND SUCCESS, IF THERE ARE SEVERAL MOMENTS OF PROGRESS, NOTE EACH ONE.

THIS STRUCTURED REFLECTION NOT ONLY CAPTURES THE HIGH POINTS OF YOUR DAY BUT ALSO
ENCOURAGES A MINDSET GEARED TOWARDS CONTINUOUS IMPROVEMENT AND APPRECIATION
FOR YOUR DAILY EFFORTS.
 Here is an example

Effort

Success

Progress
 EXERCISE 3
IPR
DURING TRAINING, YOU'LL OFTEN FIND MOMENTS OF REST BETWEEN DIFFERENT SECTIONS OF THE SESSION. THESE
BREAKS PROVIDE AN EXCELLENT OPPORTUNITY TO QUICKLY REFLECT, FILTER, AND MAKE A POSITIVE MENTAL NOTE OF
YOUR PERFORMANCE. DEPENDING ON HOW LONG YOUR TRAINING SESSION IS, THESE OPPORTUNITIES TO BUILD POSITIVE
MEMORIES CAN ACCUMULATE RAPIDLY.

FOR EXAMPLE, CONSIDER A TYPICAL TRAINING SCENARIO: THE COACH STARTS WITH SOME WARM-UP ACTIVITIES AND
THEN MOVES INTO THE FIRST DRILL, WHICH IS UNOPPOSED SHOOTING. YOU GET TEN REPS IN THIS DRILL BEFORE THE
COACH BLOWS THE WHISTLE TO SIGNAL THE START OF THE NEXT DRILL, SUCH AS 1V1. THIS TRANSITION IS THE PERFECT
MOMENT FOR WHAT I CALL AN IMMEDIATE PROGRESS REVIEW (IPR). THIS IS A MINI-REFLECTION ON WHAT JUST
HAPPENED DURING THE FIRST DRILL. IT'S A TIME TO FILTER OUT AND FOCUS ON THE BEST MOMENT FROM THOSE TEN
REPS. AS YOU JOG TO THE NEXT DRILL, HOLD ONTO THE MEMORY OF YOUR BEST SHOT, LETTING THAT POSITIVE FEELING
SINK IN. THIS PRACTICE OF FOCUSING ON WHAT YOU WANT MORE OF IS THE FIRST STEP TOWARD ACHIEVING MORE OF IT.

IF YOU CONSISTENTLY APPLY THIS DRILL-FILTER SEQUENCE THROUGHOUT YOUR PRACTICE SESSION, YOU'RE
EFFECTIVELY REVIEWING AND REINFORCING THE PROGRESS YOU'VE MADE. BY THE END OF THE SESSION, YOU'LL HAVE
SEVERAL HIGHLIGHTS TO REFLECT ON, ENRICHING YOUR POST-TRAINING REVIEW.

BACK IN THE LOCKER ROOM, WITH THOSE POSITIVE MOMENTS FRESH IN YOUR MIND, TAKE OUT A NOTEBOOK OR YOUR
PHONE TO JOT DOWN YOUR DAILY ESP—EFFORT, SUCCESS, AND PROGRESS. WITH THIS RICH MATERIAL, YOU CAN EASILY
REFLECT ON THE ENTIRE PRACTICE SESSION, IDENTIFYING THE KEY MOMENTS OF EFFORT, SUCCESS, AND PROGRESS.

ADDITIONALLY, CARRYING THE BEST REP FROM THE LAST DRILL INTO THE NEXT HELPS MAINTAIN A POSITIVE MOOD AND
ENHANCES YOUR OVERALL PRACTICE EXPERIENCE. EVEN IF YOUR COACH POINTS OUT MISTAKES, MAINTAINING FOCUS
ON YOUR BEST EFFORTS HELPS CULTIVATE A MORE CONSTRUCTIVE AND POSITIVE OUTLOOK, FOSTERING BETTER
PERFORMANCE DRILL BY DRILL.

BY ENGAGING IN REGULAR IPRS, YOU AVOID THE PITFALL OF DWELLING ON LESS SUCCESSFUL ATTEMPTS. IT'S NATURAL
TO WANT TO IMPROVE AND SUCCEED, BUT FOCUSING YOUR EMOTIONAL ENERGY ON POSITIVE MOMENTS RATHER THAN
SETBACKS IS CRUCIAL FOR LONG-TERM PROGRESS.
These 3 exercises are how you make the
most of your memories. These aren’t
complicated and don’t take much time they
only decide to take action. If your current
belief system is that you should remember
your mistakes as imperfections as a way of
achieving success then just think about
how well this is working for you. Are you
gaining confidence every day? Is your
present way of thinking consistent with the
level of success you’d like to have? Does it
help you find how good you could be?
Pre-game routine to enter the pitch with confidence

03
 Pre-game mentality
The game is the fun part. It's the moment
when all those hours of training finally get to
shine. Think of it like a test in school—you've
studied hard, you know the material inside
and out, and on test day, you’re not anxious
—you’re eager to ace it. Football works the
same way. The match is where everything
counts, and it’s your opportunity to be free.
Every game is a chance to change your life.
You never know who’s watching or what
doors might open for you because of that
performance. How exciting is that? You are
fortunate to have this chance—to step onto
the pitch and potentially change your life
with every game.

This isn’t the time for nerves, it’s a time for

excitement.

Muhammad Ali once said, “The fight is won or

lost far away from witnesses—in the gym and
out there on the road, long before I dance
under those lights.” If you've put in the
training, both physical and mental, there's
nothing left to worry about when you step
onto that pitch. This is your time to be free,
to express yourself, and to let all that
preparation show.

Video link
 ENTERING THE PITCH WITH
CONFIDENCE
Transitioning into a confident state doesn't just happen
automatically; it's the result of a deliberate process,
often facilitated by a "pregame routine." Such routines
help you cut through mental clutter and distractions,
allowing you to arrive at your arena focused on the
present moment and prepared to take actions that lead
to success.
While pregame routines vary widely among performers,
every effective routine involves three key steps:
1. Conducting a personal assessment: Evaluate your
current physical, mental, and emotional state. Are you
feeling energized, anxious, or fatigued? Understanding
your starting point is crucial for setting the tone for the
performance.
2. Analyzing the upcoming performance situation:
Consider the specifics of the event. Who are the
competitors? What challenges might arise from the
environment in which the performance will take place?
This analysis helps you mentally prepare for the specific
conditions and challenges you will face.
3. Affirming your capabilities: Decide and affirm that you
possess the skills, knowledge, and experience
necessary to succeed in this particular situation. This
step is about reinforcing your belief in your abilities and
setting a positive expectation for your performance.
By systematically going through these steps, you
establish a mental framework that supports peak
performance. Each part of the routine builds on the last,
ensuring that you step into your performance with
clarity and confidence.
 The secret
Thesecrettobecomingmentallyreadytocompeteistopracticeregularlyand
honestly.There'snothingspecialtodorightbeforethematchtogetall"psyched
up,"becausealltherealpreparationhasalreadytakenplacethroughhonest
dailypractice.Youwinthroughyourdailypracticeofeffectivethinkinghabits
overthelonghaul,andnotbecauseyoucompletesomemagicritualright
beforeyoustepontothepitch.There'snosubstituteforfocusedpracticeand
lotsofit.Gettingpsychedupissomethingyoulayerontopofanactualrehearsal
togiveyouasmallboostandanincrementaladvantage.Nowwediscoverstep
bystephowyoucanenterthepitchwithfullconfidence

re a d y?
 STEP

ONE
THE FIRST STEP TO ENHANCING YOUR PERFORMANCE IS CONDUCTING A THOROUGH
ASSESSMENT OF YOUR CURRENT CAPABILITIES AND TRACKING YOUR PROGRESS, BOTH
IN THE SHORT TERM AND OVER THE LONG HAUL. THIS INVOLVES CHECKING YOUR
MENTAL STATE AS YOU PREPARE TO STEP ONTO THE PITCH. WHAT IS YOUR MINDSET
AT THIS MOMENT? THIS IS WHEN YOUR JOURNAL OR NOTES ON DAILY EFFORTS,
SUCCESSES, AND PROGRESS PROVE INVALUABLE. THESE RECORDS SERVE AS
TANGIBLE EVIDENCE OF YOUR HARD WORK, WHAT YOU’VE ACCOMPLISHED IN
TRAINING, AND THE DISTANCE YOU’VE TRAVELED IN YOUR DEVELOPMENT. SIMILARLY,
IF YOU'VE WRITTEN AFFIRMATIONS, NOW IS THE PERFECT TIME TO REVIEW THEM.
REAFFIRM THE NARRATIVES THESE STATEMENTS EMBODY, REINFORCING YOUR
CONFIDENCE AND READINESS TO PERFORM.
 STEP

TWO
THE LEVEL OF CERTAINTY YOU BRING INTO ANY PERFORMANCE WILL SIGNIFICANTLY
INFLUENCE HOW FULLY YOU CAN EXPRESS YOUR ABILITIES. THIS CERTAINTY LARGELY
STEMS FROM YOUR SELF-PERCEPTION AND HOW YOU THINK ABOUT YOUR SKILLS AND
PREPARATION. THE SECOND PART OF YOUR PREGAME ROUTINE INVOLVES A DETAILED
ASSESSMENT OF THE UPCOMING SITUATION:

1. TASK ASSESSMENT: CLEARLY DEFINE WHAT NEEDS TO BE ACCOMPLISHED DURING THE

PERFORMANCE. UNDERSTAND THE OBJECTIVES AND SET CLEAR, ACTIONABLE GOALS.

2. OPPONENT AND FACTOR ANALYSIS: IDENTIFY WHO OR WHAT YOU ARE UP AGAINST. THIS
COULD INCLUDE SPECIFIC OPPONENTS, TEAM STRATEGIES, OR EVEN ENVIRONMENTAL
FACTORS LIKE WEATHER OR CROWD NOISE THAT MIGHT IMPACT YOUR PERFORMANCE.

3. ENVIRONMENTAL CONSIDERATIONS: ANALYZE THE SETTING WHERE THE PERFORMANCE

WILL TAKE PLACE. FAMILIARIZE YOURSELF WITH THE VENUE, NOTING ANY ASPECTS THAT
COULD AFFECT YOUR EXECUTION, SUCH AS THE QUALITY OF THE PLAYING SURFACE OR THE
LAYOUT OF THE FIELD.

BY METHODICALLY EVALUATING THESE ELEMENTS, YOU EQUIP YOURSELF WITH THE

KNOWLEDGE NEEDED TO ADAPT AND THRIVE, INCREASING YOUR CONFIDENCE AND
READINESS TO PERFORM AT YOUR BEST.
 WHO? THE OPPOSING FACTORS

An essential component of your pregame routine should include a brief yet thorough review of
potential distractions or challenges that could disrupt your focus once you enter the arena. It's crucial
to prepare for these scenarios in advance by imagining how you would handle them effectively. The
best athletes understand that setbacks are inevitable and repeatedly practice how to navigate these
disruptions. They train themselves to think, "Here's my chance to do what I love," maintaining a
relaxed and composed demeanour.

Consider the upcoming performance: what specific situations might trigger unhelpful emotions such
as fear, anger, or feelings of inadequacy? Identify these potential triggers and bring them into the
open. By acknowledging these challenges ahead of time, you reduce the likelihood of being caught
off guard. This proactive approach allows you to stay in control and respond to any situation with
confidence.
 WHAT? THE TASK

If you reflect on it, you'll realize that to win the game, you have an essential task ahead of you: the task
of focusing on what's important minute by minute during the performance, rather than fixating on the
importance of the outcome. Recognizing this "task within your task" — the specific processes that
lead to your desired outcome — is a crucial step in your pregame routine. This approach helps you
maintain concentration on immediate actions and decisions, which are vital for achieving success in
any performance.
WHERE? THE PITCH
I recommend getting "attuned" to each stadium where you will perform, well before the actual event.
This helps you become more comfortable by reducing the element of surprise and unfamiliarity that
accompanies every new environment. Explore the stadium thoroughly: walk up into the stands, climb
to the highest seat available, and sit down to get a bird’s-eye view of the entire pitch. Take your time to
familiarise yourself with the place where you'll be performing.

Spend a few moments envisioning the opening and closing of your performance, as well as a few key
moments, from this external viewpoint. Consider what the spectators will see during the game. Then,
imagine the stadium packed with an excited, energised crowd. Think about how you will handle the
noise and atmosphere.

Next, walk back down to ground level and go to your bench or team area. Look out onto the pitch
again and envision your performance, hearing the crowd and feeling the atmosphere around you.
Make this arena "yours"—a place where you can make a significant impact, leveraging what you’ve
trained to do and what you love doing.

Where will your next performance take place? Will you be comfortably attuned to this "arena"? If time
or travel constraints prevent an in-person visit, you might still be able to get a feel for the place through
photos or descriptions from fellow players who have been there. If these options are not available, use
your imagination to visualise yourself comfortably performing in that new environment. With a little
effort, any pitch can become your favourite.
 STEP

THREE
NOW THAT YOU'VE EXAMINED YOUR MENTAL STATE AND ACCLIMATED TO YOUR PERFORMANCE
ARENA, THE NEXT STEP IN YOUR PREGAME ROUTINE IS TO MAKE A CRUCIAL DECISION: AFFIRMING
THAT YOU HAVE ALREADY DONE ENOUGH. AS YOU STEP ONTO THE PITCH, YOU MUST BELIEVE THAT
YOU HAVE PREPARED ADEQUATELY AND ARE FULLY EQUIPPED TO SUCCEED IN THIS MOMENT. THE
ANSWER TO WHETHER YOU'VE DONE ENOUGH SHOULD BE A RESOUNDING "YES." IF IT ISN’T, YOU
MAY FEEL INADEQUATE, LEADING TO DOUBTS THAT CAN CAUSE TENSION AND HINDER YOUR
PERFORMANCE.

THE WORK YOU'VE DONE, WHETHER PHYSICAL—TO BECOME STRONGER, FASTER, AND MORE AGILE
—OR MENTAL—TO SHARPEN YOUR FOCUS AND ENHANCE YOUR GAME INTELLIGENCE—ONLY HOLDS
VALUE IF YOU CONCLUDE THAT YOU ARE SUFFICIENTLY PREPARED TO FACE ANY COMPETITOR OR
CONDITION IN THAT SPECIFIC ARENA. THIS DECISION MARKS A CRITICAL MENTAL SHIFT FROM AN
ATTITUDE OF BUILDING AND ACQUIRING SKILLS TO ONE OF RELEASING AND TRUSTING IN THE
ABILITIES YOU HAVE DEVELOPED.

AT THE MOMENT YOU DECIDE THAT YOU ARE ENOUGH, YOUR FOCUS SHIFTS AWAY FROM TRYING TO
IMPROVE FURTHER. INSTEAD, YOU CONCENTRATE ON BEING YOUR BEST, UTILISING THE SKILLS
AND KNOWLEDGE YOU’VE HONED. THIS MINDSET ALLOWS YOU TO PERFORM WITH CONFIDENCE
AND CLARITY, FULLY ENGAGED IN THE PRESENT AND READY TO EXECUTE YOUR SKILLS TO THE
FULLEST.
 Making
your
decision
It doesn't matter "how" you make that decision, it only matters that you make it! The
temptation always exists to say to yourself I sure wish I had /done more/got more practice
reps/ as you step onto the pitch, but doing so only opens the door to self-doubt. Similarly, it's
easy to ask yourself the question, Am I ready for this game? but that question also opens the
door to a flurry of self-doubt. Better to simply stop with the questions altogether once a certain
threshold of time or space has been passed. You can do this by using the Statements Only rule
- once a certain time has expired, or once a certain line has been crossed, you refrain from
asking questions of any kind and make only statements to yourself and to any teammates.
Once you wake on that day, once your feet hit the floor and you rise from your bed, you refuse to
ask yourself or anyone else any questions, and you deliberately make statements to yourself and
anyone else about how well you're going to perform. Even the seemingly innocent questions like
"How're you feeling?" or
"Ready to go today?" are forbidden, because even those, as simple and innocuous as they might
be on the surface, can start up a deeper, more serious, and more negative series of questions
taking over your mind. Like a small ember that starts a big fire, those innocent-seeming questions
can make you (and your teammates) ask, "Am I really ready? Have I honestly done what I should
have done to prepare myself for today?" These questions have no functional value when asked
on game day. All they do is pull your mental state down. Follow the SO Rule and make statements
instead, both to yourself and to the people around you who matter -"This is a great opportunity...
You're gonna get it done today... We have a chance to do something great right now!'

"What if I know deep down that l haven't done what I should have done to prepare but I have
to go and play the game anyway?" Answer: go and play the game with the same 100 per cent
conviction that you'd have if you'd been training relentlessly all week.
Why this answer, when we all know that you can't expect great success without great
preparation? Because you never know how much you truly have in your "tank" until you go
out and empty it. Didn't prepare well enough? How do you know that for sure? Didn't
practice enough? How can you know that until you've gone out and played as confidently
and aggressively as possible? Just how much practice/preparation is "enough" anyway?

The trap is the belief that you can never do too much work or never get too much practice.
When you fall for this trap, you start doing extra training on the day, waking up early to do a little
bit extra, all in the hope that these last-minute practice reps will magically make up for the
deficits in your preparation. The guidance for anyone who might be tempted to wish that they
had practised more, before stepping onto the pitch is to acknowledge what you do have, what
you have done in terms of preparation, and declare to yourself, “I'm ready, I'm as prepared as I
can be, I'm enough! Let's see how well I do with What I've got.”

Are you ready to be enough? When you next walk onto the pitch, will you be so certain of
your abilities to the point where you can perform with the absolute minimum of interference
from your conscious, analytical mind?
 MENTALITY
HOW YOU HAVE
BEEN
BRAINWASHED

FOOTBALLERSTRAIN
NEXT TIME
MENTALITY

BELIFS THAT HOW GOOD IS YOUR MENTALITY? ARE YOUR BELIEFS POSITIVE AND HELP YOU TO BECOME
TAKE YOU TO THE BEST VERSION OF YOURSELF? IF NOT LEARN HOW YOU HAVE BEEN BRAINWASHED TO
THE NEXT FIT IN WITH THE REST OF SOCIETY AND UNDERSTAND HOW YOU CAN CHANGE TO AVOID
LEVEL AND MEDIOCRITY.

LEVEL 3
BELIEFS THAT
LIMIT
POTENTIAL

003
How you have been brainwashed
01
 THE BRAINWASHING
THE NATURE OF CONFIDENCE AND THE
UNAVOIDABLE FACT THAT THE
ULTIMATE SOURCE OF CONFIDENCE IS
THE WAY YOU THINK ABOUT YOURSELF,
YOUR LIFE, AND THE THINGS THAT
HAPPEN TO YOU IN YOUR LIFE.
THE NEED TO BE SELECTIVE IN YOUR
THINKING, AND THE PROCESS FOR
DOING SO—USING YOUR HUMAN FREE
WILL TO MENTALLY FILTER IN AND
EMPHASIZE THE THOUGHTS AND
MEMORIES THAT BUILD ENERGY,
OPTIMISM, AND ENTHUSIASM WHILE
DELIBERATELY RELEASING OR
MODERN SOCIETY IS VERY UNCERTAIN RESTRUCTURING THE THOUGHTS AND
WHEN IT COMES TO CONFIDENCE IT'S MEMORIES THAT DO ANYTHING ELSE.
PERSONALLY IMPORTANT TO HAVE SOME,
BUT SOCIALLY DEADLY TO HAVE TOO
MUCH, AND JUST HOW MUCH IS "JUST
RIGHT" IS NEVER MADE CLEAR IN THE
PROCESS OF "SOCIALISATION," DEFINED BY
THE OXFORD DICTIONARY OF ENGLISH AS
"THE PROCESS OF LEARNING TO BEHAVE IN
A WAY THAT IS ACCEPTABLE TO SOCIETY,"
IS A DOUBLE-EDGED SWORD. IT PROVIDES
SAFETY AND SECURITY, BUT IT DOESN'T
ALWAYS ENCOURAGE THE SEARCH FOR
YOUR PERSONAL EXCELLENCE.
Conformity.

Most of us were "socialised" by well-meaning teachers,

So why do relatively few players approach every
coaches, and other authority figures who encouraged us to
situation with full self-confidence to produce their
find our place in the world and comfortably fit in rather than
best on the pitch?
build the self-confidence that would help us stand out. Ask
Simple but challenging answer: because it goes
yourself these questions:
against what is taught in schools and by society in
What were the key sources of your thinking habits, emotional
general about how you should behave and how
tendencies, and beliefs about yourself? How did you learn to
you should pursue success. Most people were
think the way you do?
brought up to share society's general distaste for
Were the people and institutions who taught you and guided
outspoken and confident people like Muhammad
you during your formative years interested in helping you
Ali and were taught to think of them as too
discover how awesome you could be, or were they more
arrogant, too conceited, and too full of themselves.
interested in making sure that you fit comfortably into the
Did you have a teacher in middle school, high
world of normalcy and didn't rock the boat too much?
school, or college who encouraged you to think
What were you encouraged, in both explicit ways and in more
that you were the best at what you do, that no
subtle and implicit ways, to pursue the full expression of your
matter what just happened you were going to
unique talents or the safety and security that modern life, with
succeed at your next opportunity, and that every
all its technologies and conveniences, can provide?
uncertain situation was likely to come out in your
What were you taught about how to think to pursue success
favour as long as you put in the work?
and satisfaction? The following pages represent some of the
beliefs that may have been unknowingly planted in your mind.
 Next time...
02
Nothing erodes and destroys confidence more than the fear of making
mistakes in performance. In a truly ironic way, we are all socialised to fear
making mistakes so much that we tie ourselves up in knots trying to avoid them
and end up doing worse. When the fear of making a mistake is in your mind,
you become cautious instead of assertive, reserved instead of intense, overly
analytic instead of natural and flowing. You may have the belief that great
players almost never make errors, and if you buy into that you are caught in
another vicious mental trap: once you make one or two errors as you perform,
then you're automatically out of it; your shot at greatness is over.

Since those mistakes are inevitable, believing that "the player that makes the
fewest mistakes will be successful" puts you in a steady state of tension and
worry. These beliefs only have power if you choose to support them. You can
choose some alternative beliefs about the pursuit of success and satisfaction
that may be different from those that you grew up with but will help you
develop the sense of certainty that always gives you the best chance of
success. You can choose to think differently than most people and when you
do so, you give yourself a chance to perform differently than most people.
 Having the mindset to be okay with mistakes is crucial
for a footballer. The reality is, you will make mistakes—
it's part of the game. But the best players excel at
moving on and not letting those moments define them.
They understand that their past actions don’t have to
dictate their future performance. They adopt a "next
time" mindset, believing that the next play will work out.
No matter what happened before, they maintain the
confidence that the next opportunity will be different.

Check out this video of Guardiola explaining how

Foden is able to instantly forget his mistakes and shift
his focus to the next play, showing the power of mental
resilience.

Video Link
 The best players in the world make mistakes, even
legends like Ronaldo. I watched one of his games from
his prime at Real Madrid. He ended with a goal and an
assist, but it wasn’t without several failed attempts. He
kept taking shots—many went wide or over the bar—
but that didn’t stop him from trying. Why? Because he
had the unwavering belief that the next shot would go
in, and eventually, it did, even if it took until the 90th
minute. He knew that if he kept playing, one of his
passes would lead to a goal, and it did.

To have this mindset, you need to be brave. Even if

you’re not having your best game, you still need the
courage to keep going. Players like Ronaldo are
admired because they take risks. They embrace the
"next time" mentality—if it doesn’t work now, it will
work later. Neymar is another example. The way he
plays, mistakes are inevitable, but he doesn’t let that
stop him. He keeps trying. In one game, he made
countless mistakes, but in the end, he scored. And
that’s what matters.

Football is a game where most moments won’t be

remembered. What we live for are the key moments that
define the match, and those moments only come after
repeated effort. If you’re a goalkeeper and you make a
mistake, you can still redeem yourself with a game-
changing save. If you’re a defender and give away a
goal, you can still make a match-winning tackle. And as
we’ve seen from the greatest attackers, their mistakes
are forgotten when they deliver that one decisive
moment. Keep going, keep believing, and success will
come. So remember if you make a mistake what should
be your response? Next time…

Video Link
 Limiting beliefs
02
Remember Your Failures And Mistakes To Help Motivate You

This belief puts a constant negative pull

on your mental state, dropping the
wrong memories into your running total
of thoughts will bring your confidence
down.
You might feel a momentary surge of
energy produced by the anger aroused
by the memory of a past mistake, but
that energy surge is short-lived and
leaves a nasty residue that you have to
work through to improve. There's a
cleaner-burning and longer-lasting fuel
source where you can use memories of
effort, success, and progress and the
vision of the future you really want.
Always Be Your Own Harshest Critic
There are certainly times when you have to
look yourself squarely in the eye and
acknowledge your mistakes, but there are
also times when you should do the
opposite. However, the myth persists that if
a certain amount of seriousness and self-
criticism is good for you, then a lot of it
must be better. As a result, a steady stream
of self-criticism can become your default
setting, with you believing that you are
actually helping yourself by maintaining it.

In reality, though, you're just buying into mediocrity by beating yourself up. If you criticise
yourself all the time in training and think about all the things you have to improve when
you're away from training, then you shouldn't be surprised when you don't feel any
confidence on game day. Save the self-judgment and the self-criticism for the right
moments when you are away from the action, the times when you can calmly and rationally
acknowledge your weaknesses without criticizing or belittling yourself.
Always Be Logical and Think Carefully About What You're Doing

School was basically an exercise in logical

reasoning. The hours we spent learning the
multiplication tables and the rules of grammar
drilled into us the idea that everything could
be broken down into its components and
then logically reassembled. When it comes to
confidence, however, logic isn't always
helpful. Logic dictates that the best predictor
of future behaviour is past behaviour, that the
team or opponent that beat you last time will
do it again, and that the task that has always
been troublesome will continue to be so. If
strict logic was the answer to everything and
had always been followed. Being "logical"
closes us off from creativity, joy, and the
discovery of anything new, precisely those
things that give our lives the greatest
meaning.
Always Look for More Information, More Practice Opportunities

Constantly looking for the latest and greatest

technical tips and inside information definitely
sounds like a great way to improve yourself,
but there are a few downsides to it that aren't
well understood. First, the belief that there is
some "solution" out there to be discovered
encourages you to look outside of yourself
rather than look inward into the nature of your
thinking habits. Is the thing holding you back
in your career really a lack of knowledge or is it
a lack of trust in yourself to do all the things
you already know how to do?

Maybe the best way to take your football career to the next level is by looking inside instead.
Second, this belief encourages you to become more preoccupied with the mechanics and
technical instruction, too much of that can lead to overthinking and confusion. This belief can
trap you into destructive perfectionism where you feel you're never enough no matter how
much you know or how hard you've worked. The truth is that the fewer things you have in your
mind when you perform, the more efficiently your brain and nervous system will operate.
Become Really Good at Something Before You Become
Confident About It

This belief plays a nasty trick on you. It

prevents you from feeling certain about
yourself by always kicking your confidence
down, always putting it just beyond your
reach. It makes you ask yourself dangerous
questions such as "Am I good enough?" "Have
I done enough?" "What else could I have done
to train/improve/prepare?" These questions
open the door just wide enough for self-doubt
to come crashing through.

They prevent you from believing in yourself now, and you may not have the luxury of more time
and the necessary training resources that your self-doubt keeps insisting you need. The forever
questioning brought on by this belief almost guarantees that you will never feel truly confident.
It will always frustrate you because there is always more that you could have done. An important
fact to realize here is that your state of mind, your sense of certainty, is a choice that you make
regardless of the situation you are in, and regardless of the level of preparation you have
achieved.
The Experts Know What's Best

Some people are inspired to follow the

examples of the greats like Messi and Ronaldo,
but many more people end up questioning
themselves and doubting that they'll ever live
up to such standards. Unfortunately, the
images of these godlike heroes put out by
broadcast companies, and social media pages
are generally false; they are created not to tell
the truth about anyone but for you to buy into
their image through the sale of advertising.
There may be someone your age who is in the
media spotlight and portrayed to be this
amazing player that no one else is like, there's
no doubt that they are probably really good,
However, is it usually emphasised. Looking up
to some icon on a pedestal teaches us to
compare our records and accomplishments
with those of our competitors and opponents.
Result? We end up overestimating our
competition and underestimating ourselves
when we don't really need to.
Empowering beliefs
03
Remember What You Want More Of
Be honest with yourself. What creates more
eagerness and motivation to move forward,
mentally replaying that narrow loss you
suffered, or mentally replaying one of your
most successful moments? Remembering the
good moments reduces the activity of the
brain circuits that create the sensation of
stress. Other studies indicate that recalling
positive memories makes you less susceptible
to depression. Neither stress nor depression
will help you learn new skills, improve your
present skills, or perform under pressure.
Differently, joy and excitement, the opposites
of stress and depression, have been shown to
facilitate learning and performance. Develop
the habit of dropping into your brain ideas
about and images of what you want more of.
Always Be Your Own Best Friend
You always stick up for your best friend,
right? You accept their imperfections and
weaknesses and still bring them love. You
encourage and support them no matter what.
Even if that person really messes up
something, you stay on their side. During the
times when something goes really badly,
you're likely to take your best friend aside
and say something like, "Look, I know you
didn't mean to, but you really messed that up
and you're going to have to fix it. It might be
tough, but I know you can do it. Let me know
how I can help." Usually after a talk like this,
your best friend heaves a sigh and gets to
work, knowing that you're still in their corner.
But do you treat yourself the same way? Do
They are really glad to have a friend like you.
you give yourself that same degree of
support? Very few people do; they have plenty
of compassion for their best friends, especially
when those friends are suffering, but they
have little compassion for themselves in their
own moments of pain and difficulty. Why?
Because they've accepted the lie that
accepting their own imperfections, that
turning their sympathy inward, will make them
complacent, and lazy, and lead to poor
performances.
Use Both Logic and Creativity to Create Your Own Reality
Just as there is a time and place for self-
criticism, there is a time and place for careful,
logical analysis. There is also a time and place,
for self-compassion, and most definitively, a
time and a place to throw realism and logic out
the window and trust whatever skills and
abilities you have. Limit your careful, logical
thinking to only those practice drills and
practice activities that involve a single skill, like
simple passing. Because the mental process of
conscious analysis interferes with the smooth
execution of skilled movements. The human
mind's conscious analytic capacity is indeed
wonderful and valuable, but just as wonderful
and equally valuable is the mind's unconscious
competence.

Most people only develop their logical minds, missing out on the possibilities that they might
have experienced had they only allowed themselves to be a little more playful, a little more
creative, and a little less "realistic." Most people will never attempt anything unless their logical
analysis of the situation tells them that they have at least a 50/50 chance of succeeding. Be
creative. Go beyond expectations not just of yourself, but expectations of a human being, Go
beyond that. Use realism and logic when making the small, hour-by-hour decisions, but use
some creative fantasy, however "unrealistic" it might be when thinking about your long-term
projects
Always Look To Expand Your Toolkit

"Do more and do it all better" seems to be the

operating philosophy when it comes to personal
and team improvement.
It's certainly not a bad idea, but it does have its
downside. What one or two key points would
make a difference in your game if they were
consistently addressed? Have these become the
focus of your attention every day to the point
where you can trust them unconditionally, or are
you constantly seeking out new knowledge to
expand your toolkit? Arjen Robben can always
trust his left foot. What can you trust? Learn to
do one thing routinely better than the rest and
watch your career skyrocket. Use your skills and
have confidence in then, if you don't believe in
yourself, why should anyone else? At some
point, you decide that you have enough.
Find your main skills that will improve your game
and work on them consistently.
Beliefs Produce Behavior, So Confidence Comes First

Many perfectly competent players, equipped

with all the required skills, paralyze
themselves into mediocrity and inaction
because they refuse to allow themselves to
be confident. These individuals are very
good at telling themselves an interesting
story that whatever competence they might
have is somehow less than what is required.
They are nearly always wrong. Without that
initial spark of confidence, there won't be
sufficient energy, drive, motivation, and
awareness to develop any competence. The
truth is that you never know just how
competent you are until you act with full
confidence.
 Time to resist the hype, publicity, rumour, and
gossip about opponents and competitors. Our
media-saturated world provides far too much
unhelpful information, and without the proper
resistance, you might become accepting to
Every Opponent Is Beatable some of what you see online. It's one thing to
respect, study, and even learn from an
opponent or competitor. That makes great
sense, but it's vital to maintain a certain
perspective as you do so. Coaches and
managers sometimes unknowingly miss this
when presenting the scouting report on this
week's opponent to their team or identifying
competitors in the marketplace. They
highlight the stats, strengths, and
accomplishments of that opponent without
devoting equal time to describing the
weaknesses and vulnerabilities. Here's my
recommendation, an alternative way to look at
any opponent, competitor, or rival you might
have to face, no matter how impressive their
hype might be.

Use your imagination a little and think about what that person might look like as they shuffle into
their bathroom at 6 a.m., eyes still half closed, hair all over the place, yawning and grumbling.
What do they look like as they fumble to find their toothbrush or clumsily wash their face? Is
anyone impressed when they do that? If you think about what any person looks like as they
complete the full list of typical morning bathroom behaviours, you'll see them in their most
human, most vulnerable, and most beatable condition. This simple reality check illustrates a key
point: even the most hyped-up star is a person just like you, and just like you, they come with
their complete share of fears, doubts, and imperfections. So forget the "experts" who create the
rankings and the hype. Buying into those images and those stories does nothing for your
confidence. Every opponent is human and beatable.
 The team (or player) who plays well despite
Play to Win making mistakes wins." The belief that the
team (or player) that makes the fewest
mistakes wins, leads you to worry about both
the mistakes you've made and those you
might make. That worry leads to tension in
the muscles, which in turn spoils your
performance. The positive belief leads to
thoughts about playing well and executing
the way you've trained and practised. Those
thoughts produce optimistic feelings," which
in turn excites the body while not over-
tensing it so that a great play has the best
chance of emerging. This alternative belief is
different from what socialization may have
taught you.

But let's remember that the purpose of socialisation is to encourage conformity and the
continued existence of the prevailing social order purpose is not to help you discover the
full extent of your talents and abilities. If you're a little hung up on thinking differently from
the crowd, the very thing that socialisation exists to support, you're likely to remain in the
crowd. You'll be "normal," but is that really what you want? You may feel a little
uncomfortable taking on these new beliefs, it seems a little weird and strange. However
remind yourself that the difference between special and wonderful and weird and strange
is entirely in your own minds, that it's a choice you are making about yourself each and
every minute. What choice are you making now? To go with the crowd or to think in ways
that help you be ever more special and wonderful?
 ENTERING FLOW
WHAT IS FLOW

FOOTBALLERSTRAIN
ROUTINE TO
HELP ENTER
THE FLOW
STATE

YOU MAY HAVE ENTERED THIS REALM BEFORE BUT HAVE ALWAYS STRUGGLED TO GET
BACK INTO IT. YOU KNOW THAT THIS IS WHERE YOUR BEST PERFORMANCES HAPPEN, THE
ZONE. YOU'VE BEEN OUT OF IT FOR A WHILE NOW BUT LET'S HELP YOU TRY AND GET BACK
CONCLUSION IN.

LEVEL 4 004
 What is flow?
01
 IT WOULD BE A LITTLE
DISHONEST FOR ME TO
TELL YOU THAT SINCE
YOU HAVE STORED UP A
HUGE POOL OF
REASONS TO BELIEVE IN
YOURSELF AND GONE
WHAT IS THROUGH YOUR
FLOW? PREGAME ROUTINE SO
YOU ENTER THE PITCH
FEELING READY, YOUR
CONFIDENCE WILL
AUTOMATICALLY BE
ALL-TIME HIGH AS YOU
BEGIN AND IT'LL STAY
THAT WAY MINUTE BY
MINUTE AND PLAY BY
PLAY RIGHT TO THE END
OF THE GAME.
FOOTBALLERSTRAIN
 WHAT IS
FLOW?

THERE WILL INDEED BE MOMENTS WHERE YOU SEEM TO SAIL

THROUGH THE GAME WITH COMPOSURE AND CLARITY, BUT THERE
WILL ALSO VERY LIKELY BE A FEW ROUGHER MOMENTS WHERE YOU
WILL HAVE TO DELIBERATELY REGAIN CONTROL AND REASSERT
YOUR CONFIDENCE. THE VERY HUMAN TENDENCY TO FOCUS ON THE
NEGATIVE (A LASTING EFFECT FROM OUR EVOLUTIONARY PAST,
WHERE THIS TENDENCY HELPED OUR ANCESTORS AVOID DANGER) IS
ALIVE AND WELL, AND IT WILL COME KNOCKING ON YOUR DOOR NO
MATTER HOW GOOD YOU FEEL. ADD TO THAT THE HIGH
PROBABILITY THAT SOMETHING OR SOMETHING WILL GO LESS THAN
PERFECTLY AS YOU PERFORM. THE REAL WORLD OF HUMAN
PERFORMANCE, AS WE'VE SEEN, IS AN IMPERFECT PLACE, AND YOU
ARE AN IMPERFECT HUMAN BEING WHO IS LIKELY TO MAKE A
MISTAKE HERE AND THERE. SINCE YOU WON'T BE PERFECT, YOU'LL
HAVE TO BE READY TO MENTALLY SHRUG OFF THOSE SLIPS AND
MISSES AS THEY OCCUR.
FOOTBALLERSTRAIN FLOW Locked in

Then there's that common socialised belief that during

important moments you should "think more" about what
you're doing rather than operate from a state of informed
instinctiveness. The good news is that no matter how
challenging your circumstances at the moment might be, you
can always choose how you will respond to them.

The mental techniques of treating each imperfect

moment of your performance as a temporary "just that
one-time" occurrence, a limited "just in that one place"
occurrence, and
a nonrepresentative "that's not me" occurrence will
prevent you from sliding into the worrisome "here I go
again" trap, the doubtful "I'm messing this whole thing
up" vibe, and the debilitating "I stink" state. The nagging
voices that intrude on your concentration and further
initiate fear, doubt, and worry can be silenced by getting
in the last word each time they speak up. You calmly
acknowledge them, firmly stop them, and confidently
replace them with a helpful, task-oriented statement from
your mental bank account.

When a player says that they were "out of their mind," they
mean that they didn't analyse or judge what they were
doing while they were doing it; they weren't self-critical, and
they weren't, concerned about the outcome or the result.
Second, they describe being "clear... locked in ... absorbed,"
meaning their eyes, ears, and feelings, all their "senses,"
were fully engaged, maybe even turned up a few notches,
and that helped them perceive and react effectively to what

Lose your
was going on.

Modern brain scanning and neurofeedback technologies

mind and come have enabled a surge of research into the neuroscience of
human performance, and that research supports the idea
that a "quiet mind," one that is relatively free of conscious-

to your senses level analytical thinking is best for high-level execution.

 www.footballerstrain.com

THE ZONE
Every footballer wishes they could get into the flow every time they
perform, unfortunately, this can be difficult however they can get closer
to it and hit it more often if they take the right steps. You can do the
same if you first build up your memory of your successes, and then
decide that you are adequate enough to perform at your best, and
before the start of each game deliberately step away from a conscious,
analytical mind, make sure to carefully do it the right way of thinking
and open up your eyes, ears, and other senses.
 The routine
02
 This routine accomplishes
something very important and
stops you from thinking about the
past and the future and puts you
right into the present moment,
taking you away from overanalysis,
needless judgment, and dangerous
self-criticism into immediate
sensory engagement with what's
important now.

The
Routine
You can "lose your mind and
come to your senses" before
each moment of engagement
in your performance by
following this three-step
"C-B-A" routine.
1. Cue your Conviction
2. Breathe your Body
3. Attach your Attention
STEP
ONE
[ CUE YOUR CONVICTION ]
BY USING THIS TECHNIQUE YOU
ARE PROMPTING YOURSELF TO
ENTER A STATE OF TRUST AND
CONVICTION, TO BRING TO THE
SURFACE YOUR DETERMINATION
TO EXECUTE WELL RIGHT NOW.
001
Research suggests that your pre-engagement
routine should start with a short, impactful
statement. It needs to be brief, as game time
may not allow for lengthy reflections, and
powerful to summon the best version of
yourself. This is particularly crucial on Game
Day, when the "Statements Only Rule" applies
—a focus on clear, direct communication.

It's also important to choose a cue that

concentrates on the process of success, rather
than the outcome. For example, use
commands like “be vocal” and “stay in the
game” to keep yourself engaged in the
moment. Avoid thoughts like “this is what I've
worked so hard for,” which shift your focus to
the outcome, inadvertently raising your arousal
levels and potentially impacting your
performance negatively. Focusing on the
process helps lower arousal levels, promoting a
more relaxed and effective state of mind.

Players who maintain a positive, relaxed

demeanour generally perform better than
those who are tense and overly serious. A
useful cue will reassure you each time you
repeat it, reinforcing the belief that you are
sufficiently prepared and capable. This
affirmation helps maintain the right mindset,
ensuring you are focused, composed, and
ready to excel.
STEP
TWO
[ BREATHE YOUR BODY ]
ONCE YOU'VE MADE THAT
POWERFUL STATEMENT AND
FELT THAT REASSURING FEELING,
LET IT SPREAD THROUGHOUT
YOUR BODY BY TAKING A DEEP,
COMFORTABLE BREATH OR TWO.
002
To perform an effective breath, you need to
engage two powerful muscle groups that help
move air in and out of your lungs. Remember,
breathing is primarily a muscular activity. Proper
and effective exhalation should feel like an "up
and in" motion that involves tightening your abs
and reducing the size of your belly. This
cooperation between these muscle groups
ensures optimal expansion and contraction of
the lungs, allowing for the best movement of air.

Try this now, either sitting up straight in your

chair or standing comfortably. Start by exhaling,
drawing your abs and obliques toward your
spine, pushing all the air out. Then, inhale by
relaxing your abs and engaging your
diaphragm. You should feel your belly expand
outward and your lower ribs lift as air fills your
lungs. Repeat this cycle three or four times
comfortably and notice the surge of energy and
ease it brings. By practising this, you're not only
controlling your energy levels and mood but
also enhancing your unconscious competence
in using your exhalation muscles effectively.

Here is a video tutorial if you are struggling

to do this

Video Link
 Don't just take my word for it regarding the significance of
conscious breathing in sports. In this insightful video, world-
renowned tennis player Novak Djokovic shares his personal
experience with controlled breathing techniques. Listen as
Djokovic explains how mastering his breath has been a game-
changer for him, both on and off the court. He details how
focused breathing enhances his concentration, calms his
nerves during crucial points, and significantly improves his
overall athletic performance. This testimony from one of the top
athletes in the world highlights the powerful impact that
breathing control can have on your physical and mental game.

Video link
 STEP
THREE
[ ATTACH YOUR ATTENTION ]
ATTACHING YOUR ATTENTION TO
THIS
"TARGET" IS THE FINAL STEP OF
THE PRE-ENGAGEMENT ROUTINE
THAT ALLOWS YOU TO PERFORM
CONFIDENTLY.
003 Entering the flow state is simply about
letting yourself become completely
engrossed in what you are doing. It involves
cultivating a deep curiosity and interest in
the task at hand, the environment around
you, and the actions you are performing.
This intense fascination helps you transition
"out of your mind," anchoring you firmly in
the present moment of your performance.

The ability to focus your attention on what is

most crucial at any given time—to truly
become fascinated by it—is a natural
human skill. You already possess this ability,
and it strengthens each time you engage it.
Despite the constant distractions of our
modern world, often exacerbated by
continuous social media updates, the notion
that we can't control our attention is
misleading. You have the power to reclaim
this control, moment by moment, regardless
of your surroundings.

Where you choose to direct your attention—

whether on worries about potential
outcomes or on the actions you're taking—
is a decision you make every minute. You
have the autonomy to focus your senses
and attention on whatever you deem most
important or beneficial at any given
moment.
004
The key to making it work for you lies in
recognising that among all the choices you face
in critical moments, opting to act with a
confident mind, a relaxed and energized body,
and focused senses consistently gives you the
best chance of success. The more significant
your performance, the more crucial it is to
liberate yourself from worry, doubt, fear, and any
other factors that could hinder your ability to
deliver your best.

There's a common misconception that the more

"important" an activity is, the more cautious and
"thoughtful" we should be while engaging in it.
However, this often leads people away from their
natural state of instinctiveness due to a
misunderstanding of "pressure." Consider how
often you’ve been told that you need to "want it"
more than someone else, or that if something
truly matters to you, you'll find a way to achieve
it. Our achievement-oriented society
continuously urges us to desire success
intensely and to infuse our tasks with a high
degree of urgency and importance, especially
when it comes to pivotal performances.

However, true mastery and optimal performance

often come from a place of calm and presence,
not from heightened anxiety and pressure.
Understanding this can transform how you
approach high-stakes situations, allowing you to
perform at your best when it truly matters.
005 Pressure, when applied correctly, can significantly enhance
your skills. That’s the essence of training and practice—
embracing enough pressure to push your capabilities
forward. Indeed, to make meaningful progress, you must be
deeply invested and truly "want it." However, once the
preparation phase ends and the performance begins,
overemphasising the importance of success and
maintaining high internal pressure can be
counterproductive.

Why is this the case? When you load yourself with pressure,
it monopolises your mental energy, making it difficult to
stay attuned to the game’s dynamics. This state of high alert
can lead to worry—thoughts like "What if I don't..."—and
ramps up your emotions, which often results in destructive
muscular tension. Remember, your autonomic nervous
system naturally generates all the energy and focus you
need. Staying within this natural success cycle is key.

Instead of thinking, "This is the big one; it’s now or never; I

have to be perfect," try to approach it with the mindset of,
"Here’s my chance to do great, to be great, to win a big
game." Overstating or inflating the importance of an event
can dangerously elevate your arousal levels beyond what is
natural and beneficial, leading to tension that can disrupt
your performance.

Yes, the game matters, but the secret to excelling in

something important is to keep its significance in proper
perspective. Sometimes, this means deliberately
downplaying the importance of a performance to maintain
your composure and effectiveness.
006
Are you so fixated on winning or losing,
succeeding or failing, that it hampers your
ability to perform at your best? Even if
you've dedicated countless hours to your
sport and even if your performance has
significant implications for you and your
family, maintaining perspective on its
importance is crucial. How can you do
this? By recognizing that doing so will
always give you the best chance of
success. The more your performance
matters, the more crucial it is to free
yourself from worry, doubt, fear, and
anything else that might hinder your
ability to deliver your best.

There's a common misconception that the

more "important" something is, the more
careful, cautious, and "thoughtful" we
should be while doing it. However, these
qualities should be reserved for the
preparation phase, allowing you to be
carefree (but not careless), decisive, and
appropriately "thoughtless" when it's time
to perform. This approach ensures you are
free to express your skills and training
without the burden of overthinking,
leading to a more natural and effective
performance.Train like you’ve never won
and play like you’ve never lost
 Entering heaven
03
 Heaven is a state of mind—a place of serenity, calm, peace, and
joy. These emotions combine to emit a specific frequency.
Essentially, heaven is a frequency. Nothing can manifest in your
reality unless you are operating from this frequency. When you

What is
lack what you want, you may find yourself emitting emotions
like anxiety, stress, worry, and fear. These are not the
frequencies of heaven but rather of hell, which can hinder your
ability to enter a state of flow and perform well.

heaven?
To manifest what you desire physically, you must first
experience it vibrationally. Why would your desired reality
come to you if you are in a state of turmoil? True manifestation
involves an internal shift to a point where you are no longer
emotionally dependent on seeing changes in reality. When you
are content with having something and equally content
without it, you are truly in a state of "heaven."
 For a deeper exploration of this topic, I recommend watching
this video from Nero Knowledge. He discusses this concept in
much greater detail and offers additional insightful content
worth exploring.

Video link
 Watch this clip where Conor McGregor describes feeling in a
state of zen, a state of heaven. Unlike many athletes who
experience anxiety, fear, and stress before a big performance,
McGregor is internally settled. His calm demeanour indicates
that he is emitting a frequency of abundance rather than lack.
This mindset is crucial because desired outcomes manifest in
your reality only once you've emotionally shifted to a state
where you're no longer dependent on seeing changes in your
reality to feel content. This principle emphasises the
importance of achieving internal peace to optimize
performance.

Video link
HOW TO ENTER
HEAVEN
How you enter this state of mind is entirely personal. Some
players might listen to music, others crack jokes, while some
prefer quiet reflection. It's crucial to develop a pregame routine
that cultivates feelings of peace, calm, serenity, and joy. For
instance, before leaving the house on game day, I engage in a
Wim Hof breathing technique (Video Link) to achieve
calmness. Then, I perform a visualization exercise that helps me
detach from the need to see changes in my physical reality.
Once I reach the changing room, I listen to my favourite music
which brings me peace and joy.

Many players inadvertently add stress and fear to their game

day by overhyping the event or overthinking their tasks. The
key is to relax and enjoy the process. Enter your 'heaven' by
creating a pregame routine that suits your personal needs and
helps you perform at your best.
 Watch this video to see how players like Hazard and Messi
achieve their optimal state of mind before a game. They find joy
in simple pre-game habits, such as speaking to their loved
ones, which helps them feel connected and grounded. They
take their time getting ready, ensuring they are at peace before
stepping onto the field. Once they're out there, they engage in
activities that maintain their state of serenity and joy. This
preparation allows them to perform at the highest level
because the groundwork—the right mental and emotional
vibration—has already been established beforehand.

Video link
IMPLEMENTATION

FOOTBALLERSTRAIN
6 WEEK
TRAINING
PROGRAM

NOW ITS TIME TO CHANGE YOUR LIFE IN 6 WEEKS...

LEVEL 5 005
6 week plan
As mentioned in the first few slides, mastering your mindset
requires an obsession with improvement. You've done the
studying; now it's time to fully commit to the implementation.
It's not enough to understand these concepts—you must live
them every day. This is where the real transformation begins.
Shift your focus to taking action, consistently applying what
you've learned until it becomes second nature. True growth
comes from daily practice, discipline, and relentless dedication
to evolving your mindset. Now is the time to put in the work, to
turn knowledge into progress, and to build the mental strength
that will set you apart.
Daily reflection
At the start of each day, take time to reflect and set clear
intentions. This practice allows you to structure your life in a
way that builds confidence and ensures you get the most out of
each day. While this is only a guide, with consistent study and
practice, you will discover what works best for you. By setting
daily intentions, you create a roadmap for success, helping you
stay focused, motivated, and in control of your progress. End
the day focusing on moments where you could have done
better and where you won. This further builds your confidence
1. Wake-Up and Energy Check
- Wake-up Time: ______
- Energy at Wake-Up (1-10): ______
- Time Went to Bed: ______
- Hours of Sleep: ______

2. Morning Reflection
- Sell Yourself: Why do I deserve success today? Why is success certain for me?
- Gratitude Check: What is going amazing in my life right now?
- Excitement: What am I excited for today?
- Top Priority: If I was 100% committed to reaching my top goal, what would I do today?
- Inspiration: What can I listen to or read that will keep me motivated?

3. Daily Visualization (5 Minutes- 10 Minutes)

- Visualize yourself succeeding in today's training session or game. Use vivid sensory details and emotions.
Picture yourself executing your top skills and feeling confident.
- Questions to Guide Visualization:
- What do I see? What do I hear? How do I feel while performing at my best?
- How do I respond to challenges or high-pressure situations?

4. Top 3 Goals/Outcomes for the Day

- 1. ______
- 2. ______
- 3. ______
- Why are these goals a must? ______

5. Workout or Training Goal

- What do I need to achieve in my workout today?
- How will I feel when I accomplish this?

Evening Routine: Closing the Day with Confidence

1. Gratitude Reflection
- What am I grateful for today?
- Where and how did I act consistently with my ultimate self?

2. Winning Moments
- Where did I win today?
- What new belief can I adopt based on what I learned today?

3. Reflection on Obstacles
- Was there something in my way? If so, what was it?
- What can I do tomorrow to be more aggressive in reaching my goals?

4. Daily Goal Check

- Did I complete my top 1-3 goals? If not, why? If yes, what helped?

5. Affirmations for Tomorrow

- Why am I 100% sure that something amazing will happen tomorrow?
 Week 1
GOAL - UNDERSTAND AND INTERNALISE THE IMPORTANCE OF MINDSET AND
VISUALISATION
 Read through the introduction of the mindset program to understand the significance
of mental strength in football. Reflect on why mental training is crucial and set
personal goals for the program. Start creating your “Top 10” list (Exercise 1 in the
document) of football accomplishments and moments you're proud of. Start creating
Day 1-2 your “Top 10” list (Exercise 1 in the document) of football accomplishments and
moments you're proud of. Study and become obsessed - Watch videos from Neville
Goddard, Earl Nightingale, Bob Proctor, and Nero knowledge. Link it to football and
your life

Begin your visualisation practice (from the visualisation

section). Spend 10 minutes imagining yourself succeeding in
an upcoming game or practice. Use vivid details—see, hear,
Day 3-4 and feel the moment. Create your "private room” for
visualisation as suggested in the document. This space will be
where you mentally rehearse success every day.

Continue your visualisation exercises. Start envisioning big

moments (goal-scoring, making key tackles, etc.) for 15 minutes
Day 5-6 a day, focusing on emotions like confidence and excitement.
End each session with a reflection on your progress and how
visualisation is affecting your mental clarity. Use Exercise 2's
format: Effort, Success, Progress (ESP).

Rest and reflect. Write down how you're feeling mentally and
Day 7 any improvements in confidence.
 Week 2
GOAL - REINFORCE CONFIDENCE USING VISUALIZATION AND MINDSET TECHNIQUES.
 Focus on key game moments during your visualization sessions. Imagine yourself
calmly responding to difficult situations (e.g., a high-pressure moment in a match).
Day 8- Implement the Immediate Progress Review (IPR) during training. After each drill, focus
10 on a moment where you performed well and mentally celebrate that.

Begin applying pre-game routine visualisation. Picture yourself

walking onto the pitch, warming up, and succeeding. Spend 20
minutes practicing this visualization. Add mental affirmations:
Day 11- “I am confident in my abilities” and “I am ready.”
12

Continue visualisation but add scenarios where things don’t go

Day 13- as planned. Practice responding calmly and confidently to
setbacks during your mental rehearsals.
14

Day 15 Rest and reflect. Review your ESP from the week, identifying
areas of improvement and growing confidence.
 Week 3
GOAL- STRENGTHEN MENTAL REHEARSAL TECHNIQUES AND REINFORCE AUTOMATIC
CONFIDENCE.
 Visualise challenging moments from your previous matches or training. Focus on
turning these moments into positive mental rehearsals where you succeed.
Day 16- Continue the Immediate Progress Review (IPR) technique during training.

18

Start applying the pre-game routine in more detail. Visualise

arriving at the stadium, getting into your mindset, and
dominating the game. Practice affirmations and self-belief
Day 19- techniques each morning, reflecting on how your mindset is
20 improving.

Reflect on the mental filters you’ve developed (as mentioned in

the confidence-building section). Focus on filtering out
Day 21 negative thoughts and reinforcing positive progress.

Rest and reflect on your mental state. Are you feeling more
certain in your abilities? If not, identify and address limiting
Day 22 beliefs.
 Week 4
GOAL - STRENGTHEN AUTOMATIC CONFIDENCE AND MAINTAIN IT DURING PERFORMANCE.
 Continue your daily visualisation and include more emotionally intense scenarios.
Picture moments where you’re celebrated by teammates and fans, feel the pride of
Day 23- your accomplishments. Spend more time focusing on confidence-building exercises
from the document. Start keeping a journal of daily victories and progress.
25

Push your visualisation practice further by imagining high-

pressure situations, such as penalty kicks or game-deciding
moments. Focus on maintaining composure and performing at
Day 26- your best.
27 Add more affirmations into your routine—repeat them before
training sessions and visualize yourself performing them.

Conduct a pre-game routine practice before a real or simulated

match. Ensure you mentally rehearse all steps of the process:
Day 28 from arriving at the field to celebrating after the game.

Write down how the week’s practices have affected your

Day 29 mental performance and confidence. Do something difficult,
ice bath wake up super early, intense gym workout
 Week 5
GOAL - TRANSITION FROM TRAINING TO APPLYING MINDSET TECHNIQUES IN ACTUAL
GAMES.
 Maintain your pre-game routine before every training or match. Visualise entering the
field, being calm and confident, and achieving key moments of success.
Day 30- Continue filtering your thoughts through your mental filter, focusing on positive
aspects of your performance.
32

Introduce more real-game visualization. Imagine how you will

react to unexpected events and practice staying in control
during chaotic moments.
Day 33- Focus on building certainty by affirming that you’ve done
34 enough preparation.

Implement Immediate Progress Review after each training

session. Focus on areas where you’ve excelled and mentally
Day 35- store those moments for future confidence.

36

Reflect on how your mindset has evolved over the last 5 weeks.
Is your mental filter letting in more positive thoughts? Are you
Day 37 responding better to challenges?
 Week 6
GOAL- SOLIDIFY YOUR MENTAL MASTERY AND PREPARE FOR CONSISTENT CONFIDENCE
ON THE PITCH
 Practice your visualisation routine every day, focusing on key moments where you see
yourself succeeding in every match.
Day 38- Refine your pre-game routine for game days, ensuring that you enter every match with
complete confidence.
40

Focus on post-game reflections. After each match, spend time

reviewing your performance and applying the ESP method.
Identify areas where you performed well and mentally store
Day 41- those moments as confidence-building events.
43

Perform final confidence assessments. Journal your daily

reflections on effort, success, and progress. Review how far
Day 44- you’ve come in the 6-week program.

45

Reflect on the entire journey. How has your confidence grown?

Are you seeing a change in how you approach challenges and
Day 46 high-pressure situations? Write down a summary of your
progress.
 And that's it. The end of the mindset course. I really
hope that you found this beneficial and that you
will implement the techniques taught here into
your own game. You deserve the best so it's crucial
that you give your best. This means investing your
time into new skills even if that may be difficult. We
are all on a mission to reach the top so what's

Final message
going to separate you from the rest? Concentrate
on improving every small detail that you can and
you may have a chance of getting there. Because
at the top it's the small details that count.

If you found this helpful please send me a DM on

Instagram @footballerstrain or let me know by
email at [email protected] I would love to
hear your success stories and try and support you
throughout your career as best as I can!

Thanks again. Footballerstrain