8-Week Mental Game Plan for Gaelic Football

Here is a mental game plan for Gaelic football to help you get the most from your game.

Core Objectives:

• Enhance focus, composure, and resilience

• Improve decision-making under pressure

• Build confidence and mental toughness

• Foster leadership and team trust

Weekly Breakdown of a Mental Game Plan for Gaelic Football

Week 1 – Self-Awareness & Role Clarity

Goal: Understand your mindset, strengths, and mental triggers

• Mental Skills Self-Assessment (focus, confidence, anxiety, communication)

• Define your role in the team: starter, leader, impact sub, etc.

• Journal: “What’s my mental edge?” → Write 3 traits that give you an advantage

• Breath check: Use deep exhale when emotions rise in training/matches

Week 2 – Focus & Attentional Control

Goal: Stay locked in during chaos and fatigue

• Learn “focus zone” (what’s in your control, right now)

• Practice focus cue: a short phrase like “Be here” or “Next play”

• Drill integration: Use cue during small-sided or high-pressure drills

• Build between-play refocus habits (e.g., touch jersey, reset breath)

Week 3 – Composure Under Pressure

Goal: Handle physical and emotional intensity without overreacting

• Pre-match breathing routine (box breathing: 4-4-4-4)

• Create a mistake recovery script (e.g., “reset → focus → impact”)

• Practice pressure drills: Simulate being a point down in closing minutes

• Journal: “What makes me lose control, and what can I do differently?”

Week 4 – Confidence Building

Goal: Strengthen belief and trust in your preparation

• Create a “Highlight Reel” journal: Write down 3 past strong performances

• Use confidence cue before plays: “You’ve done this” / “Fast and clean”

• Post-training reflection: What did you do well? Where did you show resilience?

• Share confidence mantra with a teammate to reinforce team belief

Week 5 – Communication & Leadership

Goal: Lead vocally and non-verbally; lift teammates under stress

• Practice clear callouts in training: names, short commands, calm tone

• Review body language during tough patches—practice strong posture

• Use team reset cue: short phrase for team regroup (“Switch on,” “0–0 mindset”)

• Leadership journaling: “What type of leader do I want to be?”

Week 6 – Mental Resilience & Recovery

Goal: Bounce back from mistakes, setbacks, or being benched

• Reflective journaling: “Last time I failed—what did I learn?”

• Resilience phrase: “Respond, don’t react” or “Every play is a new chance”

• Mid-game reset practice: 3-breath routine + focus cue

• Substitutes: Stay mentally engaged by tracking key plays and prepping mentally to enter

Week 7 – Game Intelligence & Decision-Making

Goal: Make smarter choices under time pressure

• Visualization: Replay past matches → “What were better options?”

• Mental rehearsal: 3 scenarios (kickout, breaking ball, pressure score)

• Tactical journaling: “What do I do in red-zone decisions?”

• Work with coach to link strategy to mindset (defensive triggers, transition control)

Week 8 – Match Preparation & Mental Routine

Goal: Lock in consistent mental habits before, during, and after games

• Finalize pre-match routine: Warm-up, visualization, confidence phrase

• Finalize in-game reset: Cue word + breath + task refocus

• Finalize post-game reflection: What went well? What’s next?

• Share mental goal with a teammate or coach before next match

Mental Tools Used Throughout:

Optional Weekly Add-Ons:

• Short mindfulness sessions (2–5 min, post-training)

• Buddy check-ins (share mental goal for the week)

• Group discussions on pressure and motivation