Improve focus and deal with distractions. Many athletes have the ability to concentrate, but often their focus is displaced on the wrong areas such as when a batter thinks "I need to get a hit" while in the batter’s box, which is a result-oriented focus. Much of my instruction on focus deals with helping athlete to stay focused on the present moment and let go of results.

Grow confidence in athletes who have doubts. Doubt is the opposite of confidence. If you maintain many doubts prior to or during your performance, this indicates low self-confidence or at least you are sabotaging what confidence you had at the start of the competition. Confidence is what I call a core mental game skill because of its importance and relationship to other mental skills.

Develop coping skills to deal with setbacks and errors. Emotional control is a prerequisite to getting into the zone. Athletes with very high and strict expectations, have trouble dealing with minor errors that are a natural part of sports. It’s important to address these expectations and also help athletes stay composed under pressure and when they commit errors or become frustrated.

Find the right zone of intensity for your sport. I use intensity in a broad sense to identify the level of arousal or mental activation that is necessary for each person to perform his or her best. This will vary from person to person and from sport to sport. Feeling "up" and positively charged is critical, but not getting overly excited is also important. You have to tread a fine line between being excited to complete, but not getting over-excited.

Help teams develop communication skills and cohesion. A major part of sports psychology and mental training is helping teams improve cohesion and communication. The more a team works as a unit, the better the results for all involved.

To instill a healthy belief system and identify irrational thoughts. One of the areas I pride myself on is helping athlete identify ineffective beliefs and attitudes such as comfort zones and negative self-labels that hold them back from performing well. These core unhealthy beliefs must be identified and replaced with a new way of thinking. Unhealthy or irrational beliefs will keep you stuck no matter how much you practice or hard you try.

Improve or balance motivation for optimal performance. It’s important to look at your level of motivation and just why you are motivated to play your sport. Some motivators are better in the long-term than others. Athletes who are extrinsically motivated often play for the wrong reasons, such as the athlete who only participates in sports because of a parent. I work with athlete to help them adopt a healthy level of motivation and be motivated for the right reasons.

Develop confidence post-injury. Some athletes find themselves fully prepared physically to get back into competition and practice, but mentally some scars remain. Injury can hurt confidence, generate doubt during competition, and cause a lack of focus. I help athletes mentally heal from injuries and deal with the fear of re-injury.

To develop game-specific strategies and game plans. All great coaches employ game plans, race strategies, and course management skills to help athletes mentally prepare for competition. This is an area beyond developing basic mental skills in which a mental coach helps athletes and teams. This is very important in sports such as golf, racing, and many team sports.

To identify and enter the "zone" more often. This incorporates everything I do in the mental side of sports. The overall aim is to help athletes enter the zone by developing foundational mental skills that can help athletes enter the zone more frequently. It’s impossible to play in the zone everyday, but you can set the conditions for it to happen more often.