Feedback
Which type of feedback gives clear, specific direction to correct a movement or skill?
Direct & Clear feedback.
What is self-talk?
The inner dialogue or thoughts you have about yourself, your performance, or a situation.
What is the difference between intrinsic and extrinsic motivation?
Intrinsic = doing something for personal satisfaction; Extrinsic = doing it for a reward or external reason.
What is the main goal of mental preparation before competition?
To achieve the optimal mindset for performance — focused, calm, and confident.
Why is sleep important for athletic performance?
It supports recovery, reaction time, focus, and muscle repair.
What’s the difference between process and outcome goals?
Process = actions within control (e.g., daily habits); Outcome = results (e.g., winning a game).
This U.S. Women's National Team player discussed responding to adversity both on and off the field in her Finding Mastery conversation.
Kelley O'Hara
What club do Taylor and Anno play for?
FC Koln
A coach says, “That was great—keep it up!” Which type of feedback is this, and what is its purpose?
Positive Reinforcement — builds confidence and encourages repetition of good behavior.
You notice you think, “I always mess this up” after missing a shot.
What tone of self-talk is this, and how might it affect performance?
Negative self-talk — it can lower confidence and focus.
In a task-oriented (mastery) motivational climate, how is success defined?
By personal improvement, effort, and learning.
Name one relaxation technique athletes use to manage nerves before competition.
Examples: deep breathing, progressive muscle relaxation, visualization, mindfulness.
Name one benefit of mobility work in an athlete’s training routine.
It improves range of motion, reduces injury risk, and enhances movement efficiency.
What does the acronym SMART stand for in goal setting?
Specific, Measurable, Achievable, Relevant, Time-bound.
This retired Navy SEAL and ultra-endurance athlete joined Finding Mastery to share his quest to become the hardest human alive.
David Goggins
What country is Anno from?
Germany
What is the main difference between Constructive + Solution feedback and Encouragement in the Moment?
Constructive + Solution identifies an error and gives a fix, while Encouragement in the Moment offers quick support to boost morale during action.
What is a mistake ritual and why is it important for athletes to have one?
It’s a short physical and/or verbal cue to reset after a mistake. It helps athletes move on quickly, refocus, and protect their confidence.
What are the three basic needs in Self-Determination Theory?
Control, competence, and connectedness.
Before a big match or race, athletes often follow personalized habits—like listening to a playlist, stretching in a certain order, or mentally running through their warm-up—to prepare their body and mind.
What happens to athletic performance when someone is chronically sleep-deprived?
Slower reaction times, decreased focus, poor decision-making, and increased injury risk.
Why are process goals often more effective than outcome goals?
They focus on controllable actions and build consistency and confidence.
This big wave surfer shared insights on remaining calm while trapped underwater during his Finding Mastery appearance.
Kai Lenny
What do Taylor and Anno practice each night for about 8 minutes?
Relaxation
You ask an athlete, “What did you notice about your balance on that rep?”
Which feedback type is this, and why might it be more powerful than simply giving them the answer?
Reflective Question — it builds self-awareness and helps athletes think critically about their performance.
Rewrite this negative statement into constructive self-talk:
“I can’t do this drill — I’m terrible at it.”
Example: “This drill is hard, but I’m improving each time.”
Give one example of how a coach or teammate could create a task-oriented motivational climate.
Praising effort and improvement, encouraging collaboration, and focusing on learning rather than outcomes.
When should an athlete use activation techniques instead of relaxation techniques?
When they feel under-aroused or low in energy and need to increase intensity before performance.
What are the three macronutrients, and what is the main purpose of each?
Carbohydrates = energy; Protein = muscle repair; Fat = long-term energy and hormone function.
Give an example of an environmental factor that can impact athletic performance.
Examples: weather, altitude, noise, crowd, travel, equipment, or playing surface.
This German-American soccer player emphasized the importance of developing young talent in his Finding Mastery interview.
Jermaine Jones
What mental preparation technique helped them both stay sharp during their injuries?
Visualization
During a scrimmage, a coach says: “Your sprint time improved by 0.2 seconds — keep focusing on form to get faster.”
Which feedback type is this, and how does it help athletes stay motivated over time?
Goal-Oriented Feedback — it ties feedback to measurable progress, helping athletes stay focused and motivated toward improvement.
How can the motivational climate (ego vs. mastery) influence an athlete’s self-talk?
In an ego climate, athletes may compare themselves and have more negative self-talk; in a mastery climate, they focus on effort and learning, leading to more positive self-talk.
How could a coach unintentionally create an ego-oriented climate, and what impact might that have on athletes?
By emphasizing comparison, winning, or star players; this can increase anxiety and lower motivation in others.
Explain what the inverted-U theory suggests about arousal and performance.
Performance improves with arousal up to a point; too much arousal causes performance to decline.
Describe one strategy athletes can use to optimize all three physical preparation pillars: sleep, nutrition, and mobility.
Example: Stick to a consistent sleep schedule, eat balanced meals with protein and complex carbs, and perform mobility work as part of warm-up and recovery.
How can an athlete mentally prepare for unpredictable environmental challenges (like bad weather or hostile crowds)?
By visualizing adversity, practicing flexibility, and focusing on controllable factors (effort, attitude, communication).
This U.S. Women's National Team Hall of Famer discussed overcoming imposter syndrome and managing nerves during her early days on the national team in her Finding Mastery episode.
Julie Foudy
Themselves