THE TOTAL ATHLETE
Find your best as a person, performer, teammate, and team.
A 4-month mental performance program for U18 and U20 teams.
Monthly team workshops online with Emily focused on foundational mental skills
Monthly team challenges to practice the mental skills
A comprehensive workbook to further develop the new skills
Monthly coach resources to help coaches implement the skills with the team
Want to optimize your mental game but don’t know where to start?
Start here! The TOTAL ATHLETE program is designed to teach you the fundamentals of mental performance and to put these skills to practice during the off-season.
The TOTAL ATHLETE program (year 1)
Find your best as a person, performer, teammate, and team.
-
MONTH 1 - Get out of your comfort zone.
Find your best as a PERFORMER. Develop a winning mindset that empowers you to embrace failure as a stepping stone to growth and success. Learn to expand your comfort zone and leverage your inner voice.
-
MONTH 2 - Develop your awareness.
Find your best as a PERSON. Learn how to enhance your focus and play in the present moment. Develop greater awareness and control over your thoughts, emotions, sensations and actions.
-
MONTH 3 - Lead with character.
Find your best as a TEAMMATE. Discover the essence of character-driven leadership as you explore your values, develop your character strengths, and lead by example.
-
MONTH 4 - Master communication.
Find your best as a TEAM. Build team cohesion, thriving relationships, and mutual support by mastering the fundamentals of communication.
How will this help me?
-
Have the courage to step out of your comfort zone more often.
Manage discomfort using your inner voice.
Have a better relationship with failure (ex.: not being afraid of failure).
Be able to “go for it” in all areas of your life.
-
Get better at being in the moment. For example, not getting caught up in the past (ex: a missed shot) or in the future (ex: are we going to lose? What will my coach say?).
Understand the connection between your thoughts, behaviours, feelings and sensations, to better manage them.
-
Discover or clarify what your values are.
Align your behaviours with your values.
Feel free to act like your authentic self in all environments.
Be a great teammate who is able to lead by example and inspire their teammates.
-
Say what you’re thinking and feeling without dancing around the point.
Have your words be well received and not come out aggressively.
Be able to receive feedback openly (as opposed to getting defensive).
As a team, be able to deal with conflict and address situations effectively.
Be able to demonstrate empathy and see your relationships flourish.
Optimize your body language.
Be a great listener.
The TOTAL ATHLETE program (year 2)
Find your best as a person, performer, teammate, and team.
-
MONTH 1 - Building winning habits.
Set your season up for success with goal setting, habit tracking, and strategies to stay motivated. Learn how to build, maintain, and stack winning habits that will help you reach your most ambitious goals.
-
MONTH 2 - Get in the zone.
Discover your optimal performance zone. Learn how to use activation and relaxation strategies to consistently find your ideal intensity — whether it’s during training, competition, low-energy days, or big moments.
-
MONTH 3 - Perform under pressure.
Master tools to manage stress and perform when it matters most. Learn how to trust yourself in pressure moments, and use visualization to rehearse success before it happens.
-
MONTH 4 - Be well along the way.
Build healthy routines around sleep, recovery, and self-care. Strengthen emotional regulation skills, develop effective coping strategies, and learn how to protect your energy and well-being to thrive all season long.
TESTIMONIALS
Pat Simmons, High Performance Director, Curl Saskatchewan
“The Total Athlete mental performance program presented information with explanation of tremendous value to both athletes and coaches alike, integral both in sport specifically and life in general. Our young teams were challenged with skills and activities in such a thoughtful manner— it was wonderful to see everyone grow both as athletes and people from the start to the conclusion of the program, armed with resources that will benefit them throughout their careers both on and off the ice.”
Coach Participant
“Emily is an outstanding and enthusiastic instructor who gave us some new tools for dealing with the inevitable challenges of high -performance sport.”
Athlete Participant
“I really found the information and content of the program interesting. The challenges allowed me to discover another side of myself and gain self-confidence.”
Coach Participant
“Emily Riley's Total Athlete program will undoubtedly bring out the best in your athletes who want to improve their mental performance in competition mode! The best program of its kind available for our future athletes!”
Coach Participant
“This was very helpful, and I would recommend to ALL teams. Everyone can get something out of this that will improve their game.”
FAQs
-
The Total Athlete program is for any team between the ages of 13 and 21. Whether you are just trying to play a few tournaments or looking to win a Canadian championship, these are foundational skills that can help anyone’s game and can be implemented in your everyday life.
-
The workshops take place online, on Zoom! The team can all be in separate locations or together. All I ask is that you find a quiet space where you can have your camera on and feel comfortable talking.
-
Sessions are held with just your team so we can pick the dates that works best for your team. Once you sign up, Emily will contact you to select the dates.
-
The program can start at the time that is right for your team. That being said, the program is designed for the off-season. Get in touch with Emily through the sign-up form below and we can arrange a schedule that works for your team.
-
Your mental skills are not only used when you’re playing your sport. They are foundational skills that you use in all areas of your life. The better you can get at using these skills regularly, the easier it will be to use them in a performance! The off-season is a great time to build these skills and you can practice them in so many ways. For example, during a golf game, in the gym, on a run, in any conversation, or just by sitting with your eyes closed. I’ll show you!
-
Your comfort zone is where you feel safe and in control. While it feels good to stay here, growth only happens outside the comfort zone. When we step out of this comfortable space, we are often met with a lot of fear, insecurity and self-doubt, and may feel like we want to run back to our comfort zone. The magic, though, is in finding a way to sit in the discomfort long enough to learn, grow, and expand the comfort zone! Pursuing mastery in sports requires that you continuously push yourself outside of the comfort zone as no one ever became great at what they do by staying comfortable.
-
We often think of leadership in terms of formal leaders (captains, coaches, skips, quarterbacks). In reality, everyone has the ability to be a leader. The way you show up focused to practice may influence a teammate to bring the same level of focus. The way you treat other people may influence their willingness to also be kind to others. When all the players on a team choose to act in ways that bring out the best in themselves and in their peers, you’ve got great leadership and a solid team!
-
Awareness is being able consciously to notice and observe something. Self-awareness is noticing and observing your thoughts, feelings, sensations and behaviours, as well as your interactions and relationships with others. As we develop self-awareness, we grow our understanding and in turn, can reinforce or change some of our patterns.
-
The inner voice you hear in your head! This conversation you have with yourself has a major impact on everything you do, from the story you tell yourself about a situation, to how you feel think and act.
-
Please contact us for program pricing.
