Section 01
Looking Back: Growth & Progress
How have you grown as an athlete over the past year?
Think broadly — performance metrics, emotional regulation, consistency, mindset, relationships with teammates or coaches. What's genuinely different?
What's the single biggest win you'd point to from this past year?
It doesn't have to be a result. It could be a moment, a shift in mindset, a decision you made under pressure. What are you most proud of?
Overall, how would you rate your growth and progress over the past year?
Minimal
1
2
3
4
5
Significant
Section 02
Goal Review
Reflect on the goals you set at the start of our work this year — both your process goals (how you show up) and your outcome goals (results).
Process Goals
What were your main process goals this year?
How you trained, how you prepared mentally, habits you wanted to build.
How well did you follow through on them?
Struggled
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2
3
4
5
Nailed it
Outcome Goals
What were your main outcome goals this year?
Results, performances, rankings, times, milestones.
How well did you achieve them?
Fell short
1
2
3
4
5
Exceeded
What got in the way of your goals this year?
Be honest — injuries, life circumstances, mental blocks, inconsistency. Understanding the obstacles is as important as celebrating the wins.
Section 03
Mental Skills Development
Which mental skills have you improved the most this year? (Select all that apply)
Give a specific example of applying one of these skills in training or competition this year.
The more concrete the better — a moment, a match, a training session where you used what you've learned.
Section 04
Challenges & How You Responded
What were the hardest challenges or setbacks you faced this year?
Injuries, performance slumps, competitive losses, personal circumstances — whatever was genuinely difficult.
How did you respond to those challenges? What worked — and what didn't?
Think about the strategies you used, the moments you recovered well, and the moments you wish you'd handled differently.
How would you rate your resilience and ability to bounce back this year compared to previous years?
Regressed
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2
3
4
5
Much stronger
Section 06
Strengths Recognition
What are you genuinely good at now that you weren't a year ago?
This is not the time for false modesty. Name your real growth — mental, physical, technical, or relational. What can you do now that you couldn't before?
What strengths do you already have that you want to lean into more next year?
Often our existing strengths are underutilized. What are you already good at that could be an even bigger asset?
Section 07
Looking Ahead: Goals for the Next Year
Outcome Goals
What performance outcomes do you want to achieve in the next year?
Results, times, rankings, milestones — concrete and specific.
Process Goals
What process goals do you want to commit to for the next year?
How you want to train, prepare, and show up — the behaviors within your control.
Which areas of mental performance do you most want to focus on next year? (Select all that apply)
How do you believe focusing on those areas will enhance your performance and experience next year?
Section 08
The Coaching Relationship
What aspects of our work together have been most valuable to you this year?
Specific tools, sessions, conversations, frameworks — what's actually made a difference?
What would you like more of, less of, or done differently in our work going forward?
This is genuinely useful feedback. Be direct — there's no wrong answer here.
How would you rate the overall impact of our coaching work on your performance this year?
Limited
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2
3
4
5
Transformative
Section 09
Anything Else?
What are you most excited about for the year ahead?
Is there anything you're nervous or uncertain about heading into next year?
Naming what feels uncertain is always a useful starting point.
Any additional thoughts, reflections, or things you want us to know?