Foundational Performance Workbook
Ages 11–14 Competitive Swimming
Mental Skills for Competitive Age Group Swimming
A structured introduction to mental skills for developing performers. Designed to build focus, confidence, and consistency through guided exercises and practical application.
Pages
146
Chapters
12
Format
Digital + Print-ready
Inside the workbook.
- 01Setting Up Your Mindset
- 02The Mental Skill of Self-Awareness
- 03The Mental Skill of Goal Setting
- 04Managing Anxiety
- 05The Mental Skill of Positive Self-Talk
- 06The Mental Skill of Creative Imagery
- 07The Mental Skill of Attentional Control
- 08The Mental Skill of Cohesion & Harmony
- 09Creating Your Ideal Performance States
- 10Creating Your Ideal Emotional States
- 11Understanding & Managing Self-Confidence
- 12Improving & Maintaining Motivation
Built for competitive swimmers, age 11–14.
- What's included
- The complete 146-page workbook covering all eight mental skills. Twelve chapters of guided exercises, prompts, and reflection activities, designed to be worked through progressively across a competitive season. Delivered as a print-ready PDF by email.
- Who it's for
- Age-group competitive swimmers (11 to 14), the parents who support them, and the coaches running their land sessions and pre-competition workshops.
- How it's used
- Complete a skill per week alongside training, or work through with a coach during land sessions and camps. One short exercise per chapter, designed to fit a real swim week.
- Author
- Dr. John M. Hogg · PhD, University of Alberta · 5 decades of research and coaching · 4 Olympic teams.
"Use it as your secret weapon, helping you overcome your fears to prepare you mentally to be the best you can be."Mark TewksburyOlympic Gold Medallist · 100m Backstroke · Barcelona 1992