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.🙌🙌🙌