PEAK PERFORMANCE GUIDE

1)  NUTRITION

  • Eat 3 balanced meals - no skipping

  • Nutritious snacks in between meals

  • Protein drink or bar within 30 minutes of workouts

  • Consume minimum 1/2 your weight in ounces of water each day

2)  REST

  • 20 minutes before going to sleep turn off electronics (stimulants disrupt sleep)

  • 8 Hours of sleep every night (no averaging and making up for it on the weekend)

  • Relax without technology for 20 minutes twice a day

  • Meditate

  • Visualize

  • Breathe

  • Play something spontaneously

6)  SKILL MASTERY

  • Make modifications & adjustments

  • Get feedback about your performance

  • Study & practice

  • Learn from your mistakes

5)  ATTITUDE IS EVERYTHING

  • Surround yourself with positive support

  • Allow for corrections & improvements

  • Be willing to listen

  • Value the opinions of others

  • Celebrate the success of those around you

4)  COMMITMENT

  • Study & practice (shortcuts = errors)

  • Be early

  • Show up & participate fully

  • Get better everyday

  • Never give up

3)  MENTAL PREPARATION

  • Visualize perfect execution

  • Study strategies

  • Watch the opponent for weaknesses

  • Know yourself

  • Build confidence

  • Stay motivated

Weekend appointments available.