your weekly reps plan (GAME READY) Problem: Most athletes treat confidence like a mood. One bad point, one mistake, one comment - and it drops. Tool: Confidence is evidence. You build it like a bank account: small deposits you can repeat under a bit of stress. Your 7-day plan (15 minutes/day) You need: a ball + your phone + notes app. 1. Micro-skill (5 min) -> Pick 1 skill that gives you stability (examples: toss, passing platform, block footwork, approach tempo).Do 20 clean reps. Quality over speed. 2. Pressure reps (5 min) -> Make it harder on purpose: - Set a 30-second timer - 1 attempt = 1 point - Target: 6-8 points. If you fail: reset (one breath), then go again. No drama. 3. Proof log (5 min)Write 3 lines: - What did I deposit today? - Where did I stay stable, even for one moment? - What’s my next rep tomorrow? KPIs (so you can measure it) - Confidence days: 5/7 completed - Pressure reps: 30+ per week - Proof logs: 15 entries per week (3 per training day) - Trigger time: how fast you’re “back online” after an error (goal: under 10 seconds) Mini-challenge for the community (this week) -> Choose 1 “confidence skill” and comment: 1. your skill (one sentence) 2. your KPI goal (e.g., 30 pressure reps) 3. your toughest moment this week - and what you’ll do with it Comment “REPS” + your skill and I’ll reply with a pressure variation that fits you 🙌🙌🙌

Most athletes don’t lose because of one mistake. They lose because they carry the last play into the next one. The fix is not “be positive”. The fix is a repeatable reset. Use this 10-second reset: - After every point (win or lose) - After a mistake (shank, miss, bad decision) - When the opponent goes on a run - Before a high-pressure rep (19:19 / 23:23 / match point)Consistency builds calm. - The 10-Second RESET Toolkit (between points) - Try out what helps YOU! 1) Breath (3-5 sec): - Physiological sigh: inhale + top-up + long exhaleor - 4-6 breath: inhale 4, exhale 6 2) Body (2 sec): Release + prime: shake arms, roll shoulders back, stand tall (small smile optional 😆).Body cue example: “tall posture” or “loose shoulders”. 3) Cue word (1 sec) One short phrase that fits your role: “Next ball.” “See early.” “Fast feet.” “Calm-aggressive.” “High contact.” 4) Gaze (2 sec): Quiet eye on your next target: ball path, server’s toss, setter’s hands, hitting window, serve zone. 5) Intent (1 sec) Commit to ONE process intention: “High first touch.” “Aggressive serve to zone 5.”, “See hand, then move.” Name it (so you remember it) Example: B-B-C-G-I (Breath-Body-Cue-Gaze-Intent)Or your own name: “Next Ball Reset” Today’s micro-drill (5 minutes) Run 10 practice reps where you do the full reset after each rally/rep. Track: How fast can you drop the last play? (1-10) Optional: Next-Ball Script (If-Then) Pick ONE trigger and pre-decide your action: If I shank a pass -> 1 breath, “next ball”, eyes to server’s hands If I miss a serve -> shoulder roll, cue “calm-aggressive”, pick next zone If opponent goes on a run -> team huddle: one positive + one tactical cue Your turn (comment below): 1. Your sport + role 2. Your cue word 3. Your biggest pressure trigger (A mistake / expectations / comparison / conflict) If you comment, I’ll help you tighten your cue + intent into a clean 10-second reset.🙌🙌🙌

3 Barriers Keeping Women Out of Coaching (and 3 Fixes That Actually Work) If we want more women in coaching, we have to stop treating it like a motivation problem. It’s a system design problem. Here are the 3 barriers I see most often (across beach volleyball and other sports) - and the fixes that move the needle. Barrier 1: No visible pathway Many athletes never even consider coaching, because they rarely see women in the role. If you can’t picture it, you don’t plan it. (I have to say the NCAA is doing an excellent job right now!!) Solution: Make the pathway visible and structured. - “Coach shadowing day” for athletes - Clear steps: shadowing → assistant reps → paid role - Publicly highlight women in staff roles (not once a year - consistently) Barrier 2: No real seats (only “support”) Courses and certificates don’t create coaches. Seats do. If women don’t get assistant roles, shadowing access, and real reps, the pipeline stays empty. Solution: Seat policy (non-negotiable). - Every camp/event block guarantees at least 1 female assistant/shadowing seat - Defined “reps” inside practice (warm-up, drill segment, feedback protocol) - Rotation system so more women get access without hiring immediately Barrier 3: Mentoring stays informal Advice is everywhere. Sponsorship is rare. Many women get encouragement, but not access. Solution: Mentoring + sponsorship as a system. - Mentor matching (with prompts and standards) - A sponsor inside the organization who opens doors - Simple tracking: who got seats, who progressed, who stayed The bottom line If you want change, don’t run a campaign. Build a pipeline. Quick framework: Seats + Mentoring/Sponsorship + KPIs. Question for you: If you could change ONE thing in your environment this month to bring more women into coaching, what would it be - visibility, seats, or mentoring?

This hub is for AAF athletes only. The focus here is athlete self-support: fundraising, sponsors, media, and building a sustainable athlete path. What you’ll find here: - Modules and templates in the Classroom - Practical examples: sponsor outreach, pitch structure, follow-up - Media and communication guidelines - Calendar for live sessions and Q&A How to start: 1) Introduce yourself: - Sport + current level - Your main goal (sponsor, fundraising, media, other) - One barrier you’re facing right now 2) Go to Classroom and start with Module 1 3) Check the Calendar for the next live session Confidentiality: - No screenshots, no sharing other members’ stories outside this hub. If you want feedback on a sponsor pitch: Post it using the template in Module 2 or message it directly if confidential.

This space is for your program only. Treat it like a locker room: What’s shared here stays here. What you have access to: - 4 training modules in the Classroom - Handouts + templates for implementation - Team calendar with our calls - Team-only Q&A and accountability How to start (10 minutes): 1) Go to Classroom: - Start with Module 1 and download the handout 2) Introduce yourself in the Introductions category: - Name + role (athlete/coach/staff) - One strength you bring to the team - One area you want to improve this season 3) Check the Calendar for our next call and add it to your calendar Call etiquette: - Join on time, camera on when possible - Bring one real situation you want to solve - No sharing tactics, struggles, or screenshots outside this hub Posting guidelines: - Keep questions specific (what happened, what you tried, what you want instead) - If it’s sensitive (lineups, injuries, internal conflict), message me or your staff lead instead of posting names/details. Let’s go: Post your intro and your #1 performance focus for the next 2 weeks.