Today your program begins, you're starting in the Pre-Season phase of the mental fitness program. This guide shows you how to log in on your phone and gives you your schedule. Keep it handy!
It's a web-based app, nothing to download from an app store. There's no password: you enter your email and we email you a 6-digit code to sign in.
Trouble? Double-check your team code and that you chose Athlete. Still stuck? See Coach Walker.
| Day | What to do | Check off |
|---|---|---|
| Log in and create your account. Set your season to Pre-Season and pick Softball. That's all for today! | [ ] Done | |
| Complete 5 Mental Performance Protocols. | [ ] 5 of 5 | |
| Complete 5 Mental Performance Protocols. | [ ] 5 of 5 | |
| Complete 5 protocols. All 15 protocols must be finished by this evening. | [ ] 5 of 5 | |
| Coach Walker checks the dashboard to confirm every player has finished all 15 protocols. | [ ] Checked |
Starting Monday, , complete one mental rehearsal each day for the next four weeks, 20 in total. Coach Walker will check in throughout.
| Week | Dates | Goal | Total done |
|---|---|---|---|
| Week 2 | 1 rehearsal a day (Mon–Fri) | 5 | |
| Week 3 | 1 rehearsal a day (Mon–Fri) | 10 | |
| Week 4 | 1 rehearsal a day (Mon–Fri) | 15 | |
| Week 5 | 1 rehearsal a day (Mon–Fri) | 20 |
When all 20 mental rehearsals are finished, Coach Walker will move you to the Off-Season phase.
Your goal is 4 to 5 mental fitness days per week. Each day means completing both Morning Mental Fitness and Evening Mental Fitness, the two together count as one full day. You also get the Optimization Coach to keep building between seasons.
| Week | Dates | Goal | Days done |
|---|---|---|---|
| Week 1 | 4–5 days (Morning + Evening) | [ ] / 5 | |
| Week 2 | 4–5 days (Morning + Evening) | [ ] / 5 | |
| Week 3 | 4–5 days (Morning + Evening) | [ ] / 5 | |
| Week 4 | 4–5 days (Morning + Evening) | [ ] / 5 |
Keep this up each week. Coach Walker will move you to Pre-Season as your season gets closer, then to In-Season when it begins.
Your goal is 2 to 3 mental fitness days per week (each day = Morning + Evening). On game and practice days, use your two coaches:
| Coach | When to use it |
|---|---|
| Confidence Coach | Before a game or practice, to get your mind ready. |
| Reflection Coach | After a game or practice, to learn from it and reset. |
| Week | Dates | Goal | Days done |
|---|---|---|---|
| Week 1 | 2–3 days + your coaches | [ ] / 3 | |
| Week 2 | 2–3 days + your coaches | [ ] / 3 | |
| Week 3 | 2–3 days + your coaches | [ ] / 3 | |
| Week 4 | 2–3 days + your coaches | [ ] / 3 |
Keep it up all season. In the off-season, Coach Walker may switch you to the Off-Season phase.
You're starting in Pre-Season. Here are the phases you'll move through as the season changes, same app the whole way, the workouts just change with the phase. Coach Walker sets when you switch.
Build your foundation: complete 15 Mental Performance Protocols, then 20 Mental Rehearsals (about five weeks) before your season starts.
Your goal: 4 to 5 mental fitness days per week, each day is both Morning and Evening Mental Fitness. You also get the Optimization Coach for building between seasons.
Your goal: 2 to 3 mental fitness days per week, plus your two game-day coaches, Confidence Coach before a game or practice, and Reflection Coach after.
Athletes join at different points in this cycle, you're starting at Pre-Season. Wherever you begin, Coach Walker moves you to the next phase at the right time.