Picture this: your team is in the middle of a high-stakes game, and instead of falling apart when things get tough, they stay calm, focused, and ready to win.

Sounds almost too good to be true, right? But it’s possible – and it’s not just about physical skills. The key to thriving under pressure lies in their mental game. And the best part? You don’t need hours of extra practice to make this happen! In just 30 minutes a week, you can train your athletes to be mentally sharp and ready for anything. I’ve used this approach with my volleyball team, and it’s helped us win three state championships in a row.

Ready to see how you can make this happen for your team too? Here’s how you can do the same for your team.

Why the Mental Game Matters (and Why It’s Often Overlooked)

As a coach, it’s easy to focus on drills, physical conditioning, and skill-building. Those are the obvious aspects of training. But how often do we lose games, not because of a lack of physical ability, but because of mental breakdowns?

I’ve seen it time and time again. The athletes nail their serves and passes in practice, but once the pressure’s on, they start making mental mistakes. Inconsistent play, getting in their own heads after an error, freezing up when the game is on the line. Sound familiar? That’s because, for most athletes, the mental side of the game is just as important as the physical side. But we don’t always train it in the same way.

The truth is, without mental training, all the physical skills in the world can’t get an athlete where they need to be in those crucial moments. That’s why it’s critical to intentionally train the mental game – just like we do with skills and drills.

My Journey: From Frustration to Mental Training Success

Let me give you a little background on how I ended up prioritizing mental training. I’ve been coaching high school volleyball for over 12 years, and I had some incredibly talented teams. But despite their skills, we weren’t reaching the level of success I knew we were capable of. In back-to-back seasons, we lost matches that would’ve taken us to state. These were games we should have won.

We’d be up two sets, just one away from taking the match, and then the mental mistakes would creep in. Missed serves, sloppy passes, hesitation – it all started to unravel. After those losses, I realized there was a gap in my coaching. I was training their bodies but neglecting their minds. I wasn’t equipping them with the tools to handle high-pressure moments.

That’s when I started integrating mental training into our practices. I became certified as a mental performance coach and began implementing the strategies I’m sharing with you today. Fast forward six years, and we’ve won three consecutive state championships. My team is not only physically talented, but they are mentally tough. And I can confidently say that this shift in focus – prioritizing their mental game – made all the difference.

The 30-Minute Mental Training Plan

So, how do you do this? How do you fit mental training into your busy schedule without overwhelming yourself or your athletes? Here’s my simple 30-minute weekly plan. The focus is on six key areas:

• Bounce Back in a Snap. Teach athletes to recover quickly from mistakes.
• Pressure-Proof Your Team. Train them to perform their best under high-pressure situations.
• Ditch the Drama. Build a team culture that eliminates distractions like gossip and internal conflict.
• Pre-Performance Routines. Help athletes develop routines to enter games mentally prepared.
• Post-Competition Routines. Guide athletes to process and reflect on their performance after games.
• Team Scenario Planning. Mentally rehearse how the team will respond to specific in-game situations.

Let’s break down each of these in more detail, as they play a vital role in leveling up your team’s mental game.

Bounce Back in a Snap

Mistakes are inevitable in any game, but it’s how your athletes respond to them that can make or break their performance. How often have you seen an athlete make one mistake, and then that mistake lingers in their head, causing more errors to pile up? It’s frustrating as a coach because you can see it happening, but it’s hard to pull them out of that spiral. That’s why teaching your team to bounce back quickly from mistakes is so critical.

In my program, we teach a tool called the Snapback Routine. It’s a simple, quick routine that athletes can use in the moment to reset mentally and physically. It takes just seconds. Here’s how it works:

Step 1: Take a deep breath in and out. This helps regulate their nervous system and calm their body.

Step 2: Say a reset word, something short and meaningful like “focus” or “next play.”

Step 3: Use a physical reset signal, like clapping or squeezing their fist, to bring them back to the present.

This routine teaches them to let go of the mistake and move forward immediately. It’s something we practice regularly, so it becomes second nature during games. Think about how much time this saves. Instead of spending half a game trying to get them back in the zone, they’re able to snap out of their mistake and stay focused on what’s next.

Pressure-Proof Your Team

The ability to perform under pressure is what separates good teams from great ones. Let’s be honest: all teams face pressure, right? Whether it’s a state championship game or just playing a tough opponent. The question is, how will your athletes respond?

We use a two-minute visualization exercise before every game. Visualization is a proven technique where athletes mentally rehearse themselves succeeding. They imagine themselves making the perfect pass, handling tough plays, and staying calm under pressure. By visualizing success before it happens, they’re more prepared to achieve it when the game starts.

Another key to pressure-proofing your team is helping them find their optimal pre-game “hype number.” Athletes are all different – some need to be hyped up to perform their best, while others need to stay calm and relaxed. We help each athlete find their number on a scale from 1 to 10. This way, they can get into the right mental state before the game begins. For example, if an athlete knows they perform best when they’re at a 5 (calm but focused), they can use breathing techniques or visualization to get to that level.

This routine eliminates the guessing game of “Which team will show up tonight?” because your athletes are consistently prepared to handle high-pressure moments.

Ditch the Drama

We all know how team dynamics can affect performance, especially in girls’ sports. Gossip, jealousy, and misunderstandings can quickly turn a great team into a dysfunctional one. That’s why building a strong team culture is just as important as any physical or mental training.

The foundation of a drama-free team is individual confidence. When athletes are confident in themselves, they’re less likely to engage in negative behaviors like gossiping or comparing themselves to others. They’re focused on their own growth and performance rather than being distracted by what’s happening off the court.

In our program, we work on building that individual confidence through mental training, and it has a ripple effect. Confident athletes contribute to a stronger team dynamic. We also focus on communication skills, teaching athletes how to give and receive feedback and how to resolve conflicts in a healthy way.

This doesn’t mean you’ll never face team drama. But by equipping your athletes with these tools, you can prevent small issues from escalating and keep the focus where it belongs – on the game.

Pre-Performance Routines

Another key to success in high-pressure moments is establishing pre-performance routines. Each athlete learns to develop a routine that gets them mentally and physically ready for games. This routine allows them to find their optimal mental state before stepping onto the court, and it’s tailored to each individual athlete’s needs.

Some athletes need to pump themselves up to reach their best performance level, while others need to calm down to stay focused. We use what we call the “hype number” system, where athletes rate their ideal energy level on a scale from 1 to 10. This helps them know whether they need to get hyped up to an 8 or 9, or stay at a more controlled 4 or 5 to be at their best.

By figuring out what works for them, athletes can enter the game prepared, confident, and focused. They also have a pre-set mental routine they follow before every competition, which can include visualization, breathing exercises, or specific mental techniques.

Post-Competition Routines

Just as important as preparing for a game is knowing how to mentally process it afterward. That’s why we incorporate post-competition routines into our training. After every game, win or lose, we have a system in place to help athletes reflect on their performance and identify areas for growth without getting stuck on mistakes or missed opportunities.

We encourage players to focus on three things after each game: What went well? What could I improve next time? How do I want to approach the next practice or game?

This helps athletes see their performance in a balanced light and enter the next practice with a growth mindset.

Team Scenario Planning

Another powerful tool we use is team scenario planning. This method helps athletes prepare for difficult situations before they even step on the court. Most teams are reactive – they respond based on emotion in the moment. But with scenario planning, your team will be proactive, not reactive. We mentally rehearse different game scenarios that we know might throw them off, and we talk through how they should handle it.

For instance, we rehearse how to respond when a referee makes a bad call. Instead of letting that bad call affect their next play, the players know how to mentally reset and stay focused on the game. By preparing for these situations, they stay composed and execute their strategy under pressure.

Bonus Tip: Ditch the “One-and-Done” Guest Speakers

One common mistake coaches make is relying on guest speakers or one-off workshops to inspire their teams. While these can be motivating in the short term, they rarely have a lasting impact. In my experience, bringing in a speaker might give the team a temporary boost, but after a few days or weeks, that excitement wears off, and it’s back to square one.

A Real-Life Example: Logan’s Journey with Mental Training

One powerful example of how mental training can truly transform an athlete comes from Logan, one of my former volleyball players. Logan had the physical skills, but like many athletes, she struggled to bounce back quickly after mistakes. Before mental training, a single error on the court could affect her entire game, making her hesitant and afraid to take risks.

After incorporating mental training, Logan’s approach completely shifted. She learned to embrace mistakes, using them as opportunities to grow rather than allowing them to control her mindset. With practice, Logan became someone who could shake off an error within seconds and jump right back into the game with confidence. This skill was crucial during our high-pressure state championship matches, where every second counts.

Logan credits her ability to bounce back from mistakes quickly as a key part of her success, saying, “For me, my skill is only as good as my mental training.” It was a game-changer for her, and it can be for your athletes too.

Final Thoughts

Training your team’s mental game isn’t about one-time efforts or quick fixes; it’s about creating consistent habits that build lasting results. The tools I’ve shared might seem simple, but they’re powerful when integrated into your team’s regular routine. In just 30 minutes a week, you can help your athletes develop the mental toughness they need to stay focused, bounce back from mistakes, and handle pressure like pros.

The true difference comes when mental training becomes as routine as physical conditioning. By incorporating techniques like the Snapback Routine, Team Scenario Planning, and Pre- and Post-Performance Routines into your practice schedule, you’re equipping your athletes to face challenges with confidence and resilience.

These strategies don’t just improve performance – they transform your team from the inside out. When athletes are mentally prepared, they’re not only better players, but better teammates, handling pressure and adversity with poise. So, start using these methods today, and watch as your athletes evolve into a mentally strong, focused, and successful team. You’ve got this!

Episode Highlights: 

[00:00] Introduction to Bonus Episode. Starting off the episode by explaining the focus on mental training for coaches, setting the stage for this bonus content.

[01:00] Overview of Free Training Session. A quick overview of the episode being a recording of a free training session that covers the Winning Edge method for mental training.

[02:00] Reflection on Coaching Journey. Sharing reflections from 12 years of coaching, including how mental training changed the way teams perform and stay consistent.

[03:00] Introducing Daily Mindset Routines. An introduction to the daily mindset routine, “3, 2, 1 Brave,” and how it fits into pre- and post-competition routines for athletes.

[03:41] Explanation of Plug-and-Play Elite Mental Game. A brief explanation of the Plug-and-Play Elite Mental Game program as an easy way to incorporate mental training into team practices.

[05:07] Start of the Mental Training Session. Welcoming coaches and athletic directors to the training session, emphasizing the importance of mental training for teams.

[06:27] Discussing Team Inconsistency Issues. Highlighting the common challenges coaches face with team inconsistency and how mental training offers solutions.

[08:34] Personal Experience with Losing Games. Sharing a personal story of losing key matches and how it became clear that mental training was essential to success.

[10:00] Addressing Common Myths About Mental Training. Breaking down three common misconceptions that hold coaches back from adopting mental training, such as time concerns and the overuse of team bonding.

[12:31] Introducing the “Mind Care” Tool. Offering coaches a free tool called “Mind Care” to check in on their athletes’ mental health and well-being.

[14:49] Introducing the Elite Performance Formula. Explaining the Elite Performance Formula, which balances knowledge, physical training, and mental training to boost team success.

[18:00] Visualization Exercise Demonstration. Leading a quick visualization exercise to show the power of mental imagery in improving athletic performance.

[21:05] Explanation of the Snapback Routine. Discussing the Snapback Routine, which helps athletes recover quickly from mistakes and stay focused during games.

[27:41] Testimonial from Athlete Logan. Sharing a testimonial from athlete Logan, who credited mental training with helping her overcome mistakes in competitions.

[28:18] Pressure-Proofing Athletes. Moving to the second part of the Winning Edge method, focusing on how to help athletes handle pressure and perform consistently.

[32:00] Importance of the 3, 2, 1 Brave Routine. Explaining how the 3, 2, 1 Brave routine helps athletes stay focused and prepared during practices and games.

[35:22] Emphasizing Pre-Competition Preparation. Highlighting the importance of mental preparation before competition, ensuring athletes are ready to perform when it counts.

[38:17] Minimizing Team Drama Through Communication. Guiding coaches on how to improve team chemistry and reduce drama by fostering better communication and building confidence.

[45:17] Introduction to the Plug-and-Play Elite Mental Game System. Introducing the full Plug-and-Play Elite Mental Game system as a tool for coaches to easily implement mental training in their teams.

[48:00] How the Plug-and-Play System Works. Walking through the structure of the Plug-and-Play system, explaining the video lessons, guides, and tools available for coaches and athletes.

Next Steps:

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