In high-level sports, as in business, mental preparation has become an essential pillar of performance.
But be careful: itâs not about doing more, itâs about doing better.
These three simple techniques, used by the greatest champions, can help you strengthen your mindset, find emotional balance, and perform consistently over time â as long as you practice them regularly, and not all at once â ïž
1ïžâŁ Guided visualization
Practiced by Michael Phelps, Novak Djokovic, and the All Blacks
Visualization means mentally projecting yourself into your ideal match or performance.
You imagine yourself succeeding â the perfect move, the feeling of confidence, the calm before action.
đ Every day, take 5 minutes.
Close your eyes and visualize your match:
your successful actions,
your positive emotions,
your body relaxed yet precise.
But donât stop there:
Also visualize possible setbacks â a lost ball, a missed shot, a moment of doubt â and especially your positive reaction afterward.
Your brain then trains itself to handle both success and difficulty with the same composure.
đŻ The benefit: you arrive at the match already mentally âused toâ performing and bouncing back.
2ïžâŁ Cardiac coherence
Used by mental coaches in Ligue 1 and the NBA
Itâs one of the simplest and most powerful tools to calm your nervous system and regulate your emotions.
It directly influences your heart rate to create a state of balance between your body and mind.
đ The 365 method:
3 times a day
6 breaths per minute
for 5 minutes
Practically speaking: inhale for 4 seconds, exhale for 6 seconds.
You can use an app or a simple paced-breathing video to guide you.
đŻ The benefits:
reduced stress,
increased focus,
better pressure management during competition.
đĄ Tip: practice it right before a training session, a match, or even an important meeting. Youâll feel the difference instantly.
3ïžâŁ The performance ritual
Like Rafa Nadal or Serena Williams
Every great champion has their pre-game routine.
Thatâs no coincidence â a ritual creates a mental anchor that tells your brain:
âIâm ready. Itâs go time.â
đ§ Put on your pre-game music,
đŹ repeat your keyword (âconfidence,â âimpact,â âfocusâ),
â make a symbolic gesture (clap your hands, exhale deeply, lift your head).
The most important thing is that your ritual belongs to you.
It doesnât need to be long or complex â it just needs to help you enter your performance state.
đŻ The benefit: more focus, fewer doubts, a stronger start, and instant confidence.
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⥠Bonus: The mental logbook
At the end of every match or training session, take 2 minutes to write down:
đą 1 thing you did well,
đĄ 1 thing to improve,
đ” 1 thing youâre proud of.
This mini ritual helps you create a positive learning loop: you donât stay stuck on mistakes â you build on progress.
Itâs a simple method, but one thatâs used in professional mental training programs to deeply anchor confidence and clarity.
đ« Be careful: donât do everything at once
These three tools are powerful, but their effectiveness depends on consistency, not quantity.
Many athletes fall into the trap of âI want to do it allâ â visualization + cardiac coherence + mental logbook â and end up burning out.
đĄ The right approach:
Choose just one method to start.
Practice it every day for 2â3 weeks.
Then gradually introduce the next one.
Thatâs how you build true, lasting, and effective mental preparation.
đ To go further: train in mental preparation
Do you want to understand how these tools fit into a structured coaching program,
how to create an optimal mental environment for athletes,
or even develop your own mental performance center?
đ Discover the training program:
âDeveloping a Performance Optimization Unit: Mental Preparation.â
This training covers in depth:
the neuroscientific foundations of performance,
the mental strategies of elite athletes,
how to set up long-term individualized follow-up,
A complete approach to turn the mind into a lasting lever for performance.
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