Phase 1 : Prepare the mind and structure the routine (Days 1 to 7)

📌 Objective: Build a solid mental foundation and establish an effective routine before the competition.

This first phase is essential to establish solid foundations and ensure optimal mental preparation before the sporting event. The athlete will evaluate their current mental state, define a pre-competition routine, learn to manage stress and nerves, and strengthen their confidence to perform without mental blocks.

✅ Day 1 - Mental evaluation and goal setting

📌 Objective: Identify strengths and areas for improvement in mental preparation and set specific goals for the competition.

🔹 Why is it important? Before improving a mental aspect, one must know their starting point. An evaluation allows one to measure strengths and weaknesses in order to better target the mental work to be done.

📋 Exercise: Evaluate your current mental state

Assign a score from 1 to 10 to the following criteria:

✔️ Self-confidence: Do you believe in your ability to succeed in competition?

✔️ Stress management: Are you able to stay calm under pressure?

✔️ Concentration: Do you stay focused on your performance without being distracted?

✔️ Emotion management: Do you control your emotions (anger, frustration, excitement)?

✔️ Mental routine: Do you have habits that help you prepare mentally?

📌 Define your goals for the upcoming competition

1️⃣ Main objective (e.g., "Manage my stress before the start").

2️⃣ Secondary objectives (e.g., "Improve my concentration under pressure").

3️⃣ Define success criteria (e.g., "If I feel stressed, I will use controlled breathing before starting my event").

🎯 Action of the day:

• Complete the mental self-assessment and note the three points to improve.

• Write down your main objective and display it in a visible place.

✅ Day 2 - Developing a pre-competition mental routine

📌 Objective: Define and test an effective mental routine before the competition.

🔹 Why is it important? A well-defined routine allows one to eliminate uncertainty, gain control and enter an optimal performance state from the warm-up.

📌 Key steps of a pre-competition mental routine

1️⃣ Physical and mental activation: Breathing, warm-up movements, concentration.

2️⃣ Quick visualization: Imagine your event with fluidity and confidence.

3️⃣ Positive self-talk: Repeat a key affirmation (e.g., "I am ready, I will perform").

4️⃣ Confidence anchoring: A gesture or posture that symbolizes determination.

5️⃣ Competition entry plan: Set a simple first goal at the start of the event.

🎯 Action of the day:

• Create a first version of your mental routine and test it during training.

• Note the sensations and necessary adjustments.

✅ Day 3 - Introduction to managing nerves and pressure

📌 Objective: Identify stress triggers and learn to manage them.

🔹 Why is it important? Nerves can slow down reflexes, disrupt concentration, and cause a mental block if poorly managed.

📌 Identify your stress triggers

1️⃣ Identify situations that generate stress (e.g., "When I see my opponent", "When I think about the result").

2️⃣ Note physical sensations (heart rate, muscle tension, rapid breathing).

📌 Techniques to regulate pressure

✔️ Square breathing (4-4-4-4): Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds.

✔️ Focus on the present moment: Think only about the first movement to execute.

🎯 Action of the day:

• Identify 3 stress triggers and choose an appropriate technique to apply immediately.

✅ Day 4 - Strengthening self-confidence before a competition

📌 Objective: Build a strong and resilient mindset through positive self-talk.

🔹 Why is it important? Thoughts directly influence performance. A confident athlete acts with fluidity and assurance.

📌 Exercise: "List of successes"

1️⃣ List 10 past successes in competition or training.

2️⃣ Read them before each session to anchor yourself in a positive dynamic.

📌 Create your champion's internal dialogue

✔️ Transform doubts into positive affirmations ("I am not ready" → "I have prepared everything to perform well").

✔️ Use a key phrase before the competition (e.g., "I am strong, ready, and focused").

🎯 Action of the day:

• Create your "List of successes" and read it every morning.

• Choose a key positive affirmation and integrate it into your routine.

✅ Day 5 - Learning to stay calm and focused under pressure

📌 Objective: Develop reflexes to quickly refocus during competition.

🔹 Why is it important? An athlete must know how to quickly refocus in case of stress or distraction.

📌 Express relaxation techniques

✔️ Deep breathing 5-5-5: 5 seconds of inhalation, 5 seconds of pause, 5 seconds of exhalation.

✔️ Mental fixation point: Focus on a specific point to refocus.

🎯 Action of the day:

• Test a quick refocusing technique during training.

✅ Day 6 - Visualization of the competition: introduction

📌 Objective: Mentally train by visualizing your event with precision.

🔹 Why is it important? The brain does not differentiate between a real action and a well-done visualization.

📌 Simple visualization exercise

1️⃣ Close your eyes and breathe deeply.

2️⃣ Imagine a key movement or sequence of the event.

3️⃣ Add physical and emotional sensations.

🎯 Action of the day:

• Perform 5 minutes of guided visualization on a key movement.

✅ Day 7 - Adjustment and validation of the pre-competition routine

📌 Objective: Optimize and stabilize the mental routine based on the first tests.

📌 Review of the first week

✔️ Which strategies worked best?

✔️ Which points need improvement?

🎯 Action of the day:

• Finalize and write your definitive mental routine.

• Test the complete routine one last time during training.

🔥 Conclusion of Phase 1:

✔️ Pre-competition mental routine created and tested.

✔️ Stress management and confidence techniques integrated.

✔️ First visualization sessions implemented.

🚀 Next step: Phase 2 - Manage pressure and refine mental activation (Days 8 to 14). 🏆🔥