CF

Character First — Exercise Library

50 fully developed exercises · max 10 minutes · 5 themes · for coaches and facilitators

1

Self-Awareness & Identity

10 exercises — who am I as an athlete and as a person?
01

Three Words

5 min Reflection Individual

Goal: players put into words who they are without overthinking.

Steps
  1. Give each player a post-it and a marker.
  2. Say: "Write three words in 30 seconds that describe you as an athlete. Don't think, just write."
  3. After 30 seconds: "Now write three words that describe you as a person outside of sport."
  4. Players stick their post-its on a wall and walk past the other cards.
  5. Short plenary round: who recognises something of themselves in someone else?
Materials: post-its, markers
Debrief questions:
  • What stood out to you about your own words?
  • Which word would a teammate choose to describe you?
02

Sports Timeline

8 min Reflection Individual

Goal: players visualise their sports journey and discover formative moments.

Steps
  1. Give each player a blank sheet. Draw a horizontal timeline from "first sports memory" to "now".
  2. Mark on the line: 2 highlights (above the line) and 2 low points (below the line).
  3. Write one word next to each moment — what you learned.
  4. Pairs of 2: share one highlight and one low point in 90 seconds per person.
  5. Plenary: who wants to share a low point that made them stronger?
Materials: A4 sheets, pens
Debrief questions:
  • Which moment has shaped you the most?
  • What does your timeline say about who you are?
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03

Values Compass

10 min Reflection Individual + Pair

Goal: players identify their top 3 personal values.

Steps
  1. Hand out a list of 20 values (e.g. honesty, perseverance, respect, courage, loyalty, enjoyment, winning, growth, etc.).
  2. Step 1 (2 min): circle the 7 values that fit you best.
  3. Step 2 (2 min): cross out 4. Keep 3.
  4. Step 3: write a concrete memory next to each value — a time you lived that value on the field.
  5. Pair: share your top 3 and the reason. Listen actively without interrupting.
Materials: value cards or printed list
Debrief questions:
  • Which value is hardest to live by when you are under pressure?
  • How do you want others to recognise your values?
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04

Energy Giver or Energy Drainer

7 min Reflection Individual

Goal: players recognise what gives them energy and what costs energy in sport.

Steps
  1. Draw two columns: "gives energy" and "costs energy".
  2. Players write for 3 min everything that gives them energy in sport (people, situations, training sessions, moments).
  3. Then 3 min: what costs energy? (conflicts, tension, certain situations).
  4. Review the lists: what pattern do you see?
  5. Optional: share one energy giver with the group.
Materials: notebook or sheet
Debrief questions:
  • How can you build more energy givers into your week?
  • What do you do when something costs you energy?
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05

My Superpower

6 min Positive Affirmation Pair

Goal: players name their strongest quality through external feedback.

Steps
  1. Pairs of 2. Partner A sits quietly, partner B names every strength he/she sees in partner A as an athlete for 60 seconds.
  2. Partner A only listens and writes down what is said.
  3. After 60 seconds: switch.
  4. Each person chooses from the list the strength that surprised them most.
  5. Write that strength on a card to take with you.
Materials: small cards, pens
Debrief questions:
  • Which strength surprised you the most?
  • How would you use that strength more?
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06

Letter to My Younger Self

8 min Reflection Individual

Goal: players reflect on growth and give themselves valuable advice.

Steps
  1. Say: "Write a letter of 5 sentences to yourself when you had just started playing sport."
  2. Begin each sentence with a given opener: "I want you to know that...", "Don't be afraid to...", "The best choice you will make is...", "What matters is...", "You are capable of..."
  3. Players write for 5 min in silence.
  4. Anyone who wants to may read one sentence aloud to the group.
  5. Coach closes: "The things you wrote are already who you are."
Materials: pen, paper
Debrief questions:
  • Which sentence felt most true?
  • What would your future self say to you now?
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07

Identity Anchors

7 min Visualisation Individual

Goal: players anchor a positive identity statement in the body.

Steps
  1. Players stand upright, feet shoulder-width apart.
  2. Coach guides: "Close your eyes. Think of a moment when you truly felt like yourself as an athlete. When was that?"
  3. 30 seconds of silence. Players let the image come.
  4. "Feel that feeling in your body. Where is it? Chest? Legs? Hands?"
  5. Players name one sentence to themselves: "I am someone who..." based on that feeling.
  6. Open eyes. Write the sentence down and keep it.
Materials: quiet space, pen, paper
Debrief questions:
  • How does that sentence feel when you say it aloud?
  • When do you need that sentence most?
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08

Who Inspires You?

6 min Reflection Group

Goal: players link external role models to internal qualities.

Steps
  1. Every player thinks of one person who inspires them (athlete or not).
  2. Write three qualities you admire in that person.
  3. Then write: "I admire this, so it is already in me too: ..."
  4. Volunteers share their role model and one quality.
  5. Coach: "You cannot recognise something in another person unless it also lives in you."
Materials: pen, paper
Debrief questions:
  • Which quality do you want to develop further?
  • What would your role model do in your situation right now?
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09

Body Scan Check-in

5 min Mindfulness / Body Scan Individual

Goal: players connect with how they are doing right now.

Steps
  1. Players sit or stand comfortably. Eyes closed or lowered.
  2. Coach leads: "Scan slowly from your feet to your head. Don't judge, just notice."
  3. "Feet: tense or relaxed? Legs: heavy or light? Stomach: calm or nervous? Chest: open or closed? Shoulders: up or down? Jaw: clenched or loose?"
  4. Players rate on a scale of 1 to 10 how they feel. No explanation needed.
  5. Close: "How you feel right now is okay. We start from here."
Materials: none
Debrief questions:
  • What did you notice that you don't normally notice?
  • How does this help you for training or a match?
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10

Two Truths, One Lie

8 min Icebreaker / Reflection Group

Goal: players get to know each other better in a playful, revealing way.

Steps
  1. Every player writes 3 statements about themselves: 2 true facts and 1 lie.
  2. The statements are about who they are outside of sport (no sports facts).
  3. Players take turns reading out their 3 statements.
  4. The group votes: which one is the lie? A short 30-second debate is allowed.
  5. The player reveals the lie and briefly shares something about one of the true facts.
Materials: pen, paper or cards
Debrief questions:
  • What did you discover today about a teammate?
  • Which fact about yourself surprised others the most?
2

Pressure & Stress

10 exercises — coping with pressure, nerves and high expectations
11

Box Breathing

5 min Breathing Group

Goal: calm the nervous system through controlled breathing (technique used by Navy SEALs and elite athletes).

Steps
  1. Players stand or sit upright. Hands on their knees.
  2. Coach counts aloud or via timer: "Inhale 4 counts... hold 4 counts... exhale 4 counts... hold 4 counts."
  3. Repeat 4 rounds. Total approximately 2 minutes.
  4. Increase to 5 counts per phase when the group is ready.
  5. Close: "Notice how your heart rate has dropped. You can do this anywhere, anytime."
Materials: none (optional: timer)
Debrief questions:
  • When in a match would you use this?
  • What do you notice in your body after this exercise?
12

4-7-8 Breathing Relaxation

5 min Breathing Individual

Goal: activate deep relaxation through the parasympathetic nervous system.

Steps
  1. Players sit comfortably, back straight.
  2. Exhale completely through the mouth with a "whoosh" sound.
  3. Close the mouth and inhale through the nose, counting silently to 4.
  4. Hold the breath, count to 7.
  5. Exhale completely through the mouth with a "whoosh", count to 8.
  6. This is one cycle. Repeat 3 to 4 times.
  7. Close with a brief silence and open eyes.
Materials: none
Debrief questions:
  • How does this feel different from normal breathing?
  • In which stressful situation would this help?
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13

Stress Barometer

6 min Reflection Individual

Goal: players learn to recognise and name their own stress level.

Steps
  1. Draw a thermometer on paper, from 0 (completely calm) to 10 (maximum stress).
  2. Mark: where are you NOW? Colour in the thermometer.
  3. Write next to the thermometer: what is causing this score?
  4. Write at 3 (low pressure): how does your body feel? At 7 (high pressure): how does the body feel?
  5. Optional: share your score anonymously. Coach writes scores on the board and discusses the spread.
Materials: pen, paper
Debrief questions:
  • What are your early warning signs of rising stress?
  • What helps you go from an 8 to a 5?
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14

Worst Case Best Case

8 min Cognitive Restructuring Pair

Goal: put the fear of failure into perspective.

Steps
  1. Player thinks of an upcoming stressful situation (match, presentation, selection).
  2. Write: "What is the worst that can happen?" Be honest and specific.
  3. Write: "What is the best that can happen?"
  4. Write: "What is the most likely scenario?"
  5. Pair: discuss the most likely scenario. How can you prepare for it?
  6. Close: "The worst case rarely actually happens."
Materials: pen, paper
Debrief questions:
  • How realistic was your worst case?
  • What changes when you focus on the most likely outcome?
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15

Reset Ritual

5 min Mindfulness Group

Goal: consciously reset and start fresh after a loss or mistake.

Steps
  1. Players stand in a circle. Coach: "Think of something that didn't go well this week."
  2. 30 seconds of silence: let the feeling be there. Don't push it away.
  3. Breathing: one deep inhale through the nose, long exhale through the mouth.
  4. Everyone says out loud simultaneously: "Next!" (or a team word).
  5. Coach: "That moment is over. What do you take with you for next time?"
  6. Each person writes one lesson. Done.
Materials: none (optional: cards)
Debrief questions:
  • How does it feel to consciously reset?
  • When would you use this in a match?
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16

Pressure Card

7 min Reflection Individual

Goal: players create a personal plan for coping with pressure.

Steps
  1. Fold an A4 sheet into quarters. Four boxes: "My pressure sources", "My signals", "My tools", "My reset phrase".
  2. Box 1 (2 min): write 3 things that cause pressure for you in sport.
  3. Box 2 (1 min): how do you notice it in your body? (heart rate, breathing, thoughts).
  4. Box 3 (2 min): what helps you? (music, routine, breathing, talking, movement).
  5. Box 4 (1 min): write one sentence you tell yourself when things get tough.
  6. Keep the card. Take it with you to matches.
Materials: A4 sheet, pen
Debrief questions:
  • Is your reset phrase something you genuinely believe?
  • Which tool do you use most often?
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17

Ground Yourself: 5-4-3-2-1

5 min Mindfulness Group

Goal: break through anxiety or overwhelm using sensory grounding.

Steps
  1. Players stand or sit. Coach guides calmly:
  2. "Name 5 things you CAN SEE in the room."
  3. "Name 4 things you CAN TOUCH. Touch them."
  4. "Name 3 things you CAN HEAR right now."
  5. "Name 2 things you CAN SMELL."
  6. "Name 1 thing you CAN TASTE."
  7. Close with one deep breath. "You are here. You are present."
Materials: none
Debrief questions:
  • How quickly did the stress thoughts disappear?
  • When would you use this yourself?
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18

Writing a Performance Mantra

7 min Positive Affirmation Individual

Goal: players create a personal mental cue for use under pressure.

Steps
  1. Coach: "A mantra is a short phrase that helps you focus. Elite athletes use them all the time."
  2. Give examples: "One play at a time", "I am prepared", "Calm and sharp".
  3. Players write 3 candidate mantras (2 min).
  4. Read each mantra aloud to yourself. Which feels the most powerful?
  5. Write your chosen mantra in large letters on a card.
  6. Practice: say the mantra 5 times aloud while standing upright.
Materials: cards, markers
Debrief questions:
  • How does it feel to say your mantra?
  • When will you use it this week?
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19

3-Minute Stress Journal

5 min Reflection Individual

Goal: recognise stress patterns through brief, regular reflection.

Steps
  1. Players open a notebook or sheet. Three questions, 1 minute each:
  2. Question 1: "What caused stress for me today?" (situation, person, thought).
  3. Question 2: "How did I react to that stress?" (behaviour, feeling, body).
  4. Question 3: "What would I like to do differently next time?"
  5. No full sentences needed. Key words are enough.
  6. Coach: "If you do this for three weeks, you will see your own pattern."
Materials: notebook, pen
Debrief questions:
  • What is your most common stressor?
  • What do you learn about yourself by keeping this record?
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20

Progressive Relaxation

8 min Body Scan / Breathing Group

Goal: consciously release physical tension through progressive muscle relaxation.

Steps
  1. Players lie on the floor or sit comfortably with eyes closed.
  2. Coach guides slowly: "Tense your feet, hold for 5 seconds... release."
  3. Repeat for: calves, thighs, glutes, stomach, hands, arms, shoulders, face.
  4. After each body part, 2 deep breaths.
  5. Close with 1 minute of silence. Slowly open eyes.
  6. Coach: "Tension you cannot feel, you cannot release."
Materials: soft surface (optional)
Debrief questions:
  • Which body part was holding the most tension?
  • When will you use this before or after a match?
3

My Role in the Team

10 exercises — leadership, contribution and role awareness
21

Role Compass

8 min Reflection Individual

Goal: players understand their formal and informal role in the team.

Steps
  1. Draw a compass on paper: North, East, South, West.
  2. North: "My task on the field (formal role)".
  3. East: "How I help the team off the ball (informal role)".
  4. South: "When I forget or lose my role".
  5. West: "What I need from the team to perform my role well".
  6. Players fill it in for 5 min, then a short pair discussion.
Materials: pen, paper
Debrief questions:
  • Is your informal role as important as your formal role?
  • Does the coach know what you need?
22

Invisible Contribution

7 min Reflection + Motivation Pair

Goal: name contributions that do not show up in statistics but make the team stronger.

Steps
  1. Coach asks: "Think about the last 3 training sessions. What did you do that was not visible but helped the team?"
  2. Players write individually for 2 min: at least 3 invisible contributions.
  3. Pair: tell your partner your contributions. Partner adds contributions they noticed in the other person.
  4. Plenary: each pair shares the best invisible contribution from their partner.
  5. Coach: "Everything that moves the team forward counts. Not just the points."
Materials: pen, paper
Debrief questions:
  • How did it feel to see your invisible contribution acknowledged?
  • How can you use those contributions more consciously?
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23

Human Graph

8 min Team Dynamics Group

Goal: players position themselves on statements and discover diversity within the team.

Steps
  1. Create a line in the room: one end = "strongly agree", other end = "strongly disagree".
  2. Coach reads statements, players take their position:
  3. "I feel comfortable as a leader." / "I dare to admit mistakes to the team." / "My role in the team is clear to me." / "I know what my best contribution is."
  4. After each statement: who is at the extreme? Brief word of explanation (voluntary).
  5. Close: "Your opinion is valuable. Diversity makes a team stronger."
Materials: space to move
Debrief questions:
  • Which statement surprised you most in terms of others' positions?
  • What does this graph tell you about your team?
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24

Top 3 Contributions

6 min Reflection Individual

Goal: players formulate their most valuable contributions to the team.

Steps
  1. Coach: "If you look back at the end of this season, what are the 3 things you helped the team with most?"
  2. Players write their top 3 for 3 min. No statistics, but qualities and actions.
  3. Then write: "Why is this your contribution? What makes you uniquely suited to it?"
  4. Pair: share your top 3 and listen to your partner's.
  5. Optional: post the top 3 on a team board.
Materials: pen, paper or post-its
Debrief questions:
  • How consciously do you work on your top 3?
  • Do your teammates know this is your strongest contribution?
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25

Role Promise

6 min Commitment Group

Goal: players make a public promise about their contribution to the team.

Steps
  1. Each person writes a sentence: "In this team I promise to be/do ________."
  2. The sentence is concrete and about behaviour, not results.
  3. Examples: "encourage when things get tough", "be honest with the coach", "work hard even when I don't play".
  4. Circle: everyone reads their promise aloud.
  5. Coach writes all promises on a large sheet that stays visible in the changing room or space.
Materials: large sheet, markers
Debrief questions:
  • How does it feel to say this publicly?
  • How can teammates help you keep your promise?
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26

Role Circle

8 min Reflection Individual

Goal: players visualise how their role on the field and in the team are connected.

Steps
  1. Draw three concentric circles (innermost small, outermost large).
  2. Inner circle: "My core task — what I always need to do".
  3. Middle circle: "My secondary contributions — what I often do".
  4. Outer circle: "My growth potential — what I can develop".
  5. Players fill in each level (5 min).
  6. Choose one thing from the outer circle to focus on this week.
Materials: pen, paper
Debrief questions:
  • How far is your growth potential from your current role?
  • What do you need to reach the outer circle?
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27

Formulating a Growth Point

7 min Goal Setting Pair

Goal: players formulate a concrete growth point without putting themselves down.

Steps
  1. Coach: "A growth point is not a weakness, it is the direction of your development."
  2. Players write: "Right now I am good at: ____."
  3. Write: "I want to grow in: ____. Not because I am bad at it, but because I want to get better."
  4. Write one concrete action they can take this week for that growth point.
  5. Pair: share growth points. Partner asks one clarifying question.
  6. Exchange the papers. Keep each other's growth point as a reminder.
Materials: pen, paper
Debrief questions:
  • How does it feel to share a growth point?
  • Which action will you actually take?
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28

Leader or Follower?

8 min Team Dynamics Group

Goal: players understand that leadership and followership are both valuable roles.

Steps
  1. Coach explains: "Every team has leaders AND people who follow and stabilise the team. Both are needed."
  2. Players write: "When am I a leader in this team? Give an example."
  3. Write: "When am I a good follower? Give an example."
  4. Circle: each person shares one example of leadership AND one of followership.
  5. Coach: "True leadership knows when to lead and when to follow."
Materials: pen, paper
Debrief questions:
  • Which is harder for you: leading or following?
  • When does the team need you as a leader?
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29

Filling in the Team Map

9 min Team Dynamics Group

Goal: map the team as a whole collection of qualities and roles.

Steps
  1. Large sheet on a table or wall with the names of all players.
  2. Each player writes next to their own name: their strongest quality as a team member (not as an athlete).
  3. Then: each player writes next to someone else's name something that person does well for the team.
  4. Read through the sheet together. Do the descriptions ring true?
  5. Coach: "Look how complete you already are as a team."
Materials: large sheet, markers
Debrief questions:
  • Which quality of the team did you not expect?
  • What is still missing from your map?
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30

When I Don't Play

6 min Reflection Individual

Goal: players who are not starting learn to appreciate their role as supporters and teammates.

Steps
  1. Coach: "Almost everyone sits out sometimes. That is part of being a team."
  2. Players write: "When I don't play, what do I do?" Honest answer.
  3. Write: "What is my role when I am not on the field?"
  4. Write: "How can I help the team from the bench or sideline?"
  5. Circle: volunteers share their answer to the last question.
  6. Coach: "A championship team wins with 15 players, not with 5."
Materials: pen, paper
Debrief questions:
  • How influential can someone be without playing?
  • What will you do differently when you don't play?
4

Communication

10 exercises — feedback, listening and difficult conversations
31

I Message

8 min Communication Pair

Goal: players learn to convey a message without blaming.

Steps
  1. Coach explains the structure: "When you [behaviour], I feel [feeling], because [reason]. I would like [need]."
  2. Practise with a sports situation: "When you don't communicate on the field, I feel alone, because I don't know what you are going to do. I would like more calling out and pointing."
  3. Pair: each player thinks of one real situation from training or a match.
  4. Formulate the I-message and say it to your partner.
  5. Partner does not respond with defence but with: "I hear that you..."
Materials: pen, paper (optional)
Debrief questions:
  • How does it feel to hear "I hear that you"?
  • When is this hard to say?
32

Feedback Round Trio

9 min Feedback Trio

Goal: players practise giving and receiving constructive feedback.

Steps
  1. Groups of 3: player A, B, C.
  2. Round 1: A gives feedback to B on one positive thing AND one growth point (both concrete). C observes and pays attention to the manner of communication.
  3. B may only say: "Thank you. I will take this with me." No defence.
  4. Round 2: B gives to C. C observes A.
  5. Round 3: C gives to A. A observes B.
  6. Close: each trio briefly discusses what went well in the communication.
Materials: none
Debrief questions:
  • Which was harder: giving or receiving?
  • What did the observer notice about your way of communicating?
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33

Mirror Conversation

7 min Active Listening Pair

Goal: players experience what it feels like to truly be heard.

Steps
  1. Pair: partner A speaks for 90 seconds about a challenge in sport (not necessarily a big one).
  2. Partner B listens and may say NOTHING. Only nod.
  3. After 90 seconds: B repeats in their own words what A said. No additions, no opinions. Only a mirror.
  4. A says: "That's right" or gently corrects.
  5. Switch roles.
  6. Coach: "Real communication starts with listening, not with answering."
Materials: none
Debrief questions:
  • How did it feel not to be interrupted?
  • How well do you normally listen?
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34

Broken Telephone Analysis

8 min Communication Group

Goal: players discover how communication gets distorted and what the consequences are for a team.

Steps
  1. Row of 6 to 8 players. The first reads a sentence (sport-related, detail-rich).
  2. Player whispers the sentence to the next. No repetition allowed.
  3. The last player says the sentence aloud.
  4. Compare with the original. Discuss: what was lost?
  5. Coach links back: "This happens in a team too. How do we prevent it?"
  6. Players come up with 2 team agreements to reduce miscommunication.
Materials: sentences on paper, pen
Debrief questions:
  • Which word changed the most?
  • Which team agreements are most achievable?
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35

Thank You Card

6 min Gratitude + Motivation Individual

Goal: players express gratitude concretely and specifically to a teammate.

Steps
  1. Each person gets a blank card and a pen.
  2. Write a thank-you to one specific teammate. Not general, but concrete: "I am grateful for you because you..."
  3. Name a specific action or moment: "... always encouraged me during last week's training when things were tough."
  4. Cards are delivered to the person directly (not read aloud).
  5. Players may respond if they want to, but don't have to.
Materials: cards, pens
Debrief questions:
  • How did it feel to be specifically grateful?
  • When do you normally not say these kinds of things?
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36

Practising a Difficult Conversation

10 min Communication Trio

Goal: players practise having a difficult conversation in a safe setting.

Steps
  1. Trio: A is the speaker, B is the receiver, C is the observer.
  2. A chooses a fictional difficult situation (e.g. a teammate who is always late).
  3. A addresses B using the I-message formula.
  4. B responds realistically but not excessively defensively.
  5. After 3 minutes: C gives feedback on the manner of communication (not the content).
  6. Rotate roles so that everyone has been A.
Materials: scenario cards (optional)
Debrief questions:
  • What made the conversation difficult?
  • What did you learn from the observer's feedback?
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37

Encouragement Challenge

7 min Motivation Motivating Each Other Group

Goal: players learn to encourage spontaneously and specifically.

Steps
  1. Coach: "For the next 5 minutes the challenge is: each of you must encourage at least 3 teammates. But it must be specific. Not 'good job', but why."
  2. Players move around the space and deliberately seek out teammates.
  3. After 5 min: circle. Who received an encouragement that really landed?
  4. Coach: "Specific encouragement is much more powerful than generic. 'You always keep pressing — that makes our defence stronger' is different from 'well done'."
  5. Discuss: how do we also do this during matches?
Materials: none
Debrief questions:
  • Which encouragement surprised you?
  • How often do you normally encourage others?
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38

Silent vs. Verbal Communication

8 min Communication Group

Goal: players discover the power of non-verbal communication in sport.

Steps
  1. Coach gives a small sport task in the space (e.g. a simple movement pattern). First round: completely in silence, no words.
  2. Debrief after 2 min: what was difficult? What went surprisingly well?
  3. Second round: same task, but now communication is allowed.
  4. Compare the two rounds.
  5. Coach: "What does your body language say before you open your mouth?"
Materials: space
Debrief questions:
  • Which non-verbal signals do you use in a match?
  • What does your body language say when you are frustrated?
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39

Compliment Escalator

6 min Gratitude + Motivation Group

Goal: build a culture of genuine appreciation within the team.

Steps
  1. Circle. One player stands in the middle (max 30 seconds).
  2. The circle gives compliments in turn: quickly, spontaneously, specifically.
  3. The person in the middle may not respond, only listen and nod.
  4. After 30 seconds, the next player. Coach keeps the pace.
  5. Everyone has had a turn in the middle.
  6. Coach: "This is how a winner feels. Give this to each other every day."
Materials: none
Debrief questions:
  • How did it feel to only listen?
  • How does this change the atmosphere in the team?
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40

Ask First

7 min Communication Pair

Goal: players learn to ask questions before forming a judgement.

Steps
  1. Coach gives a scenario: "Your teammate played poorly today. What do you do?"
  2. Step 1: players write their first reaction. (Honest, uncorrected.)
  3. Step 2: Coach: "Suppose you ask that teammate one question first. What is that question?"
  4. Pair: A plays the teammate who played poorly. B asks the question.
  5. Discuss: how does a question change the relationship?
  6. Coach: "Behind every behaviour is a story. Ask first."
Materials: pen, paper
Debrief questions:
  • Which question would you ask?
  • How is this different from what you normally do?
5

Team First

10 exercises — trust, cohesion and winning together
41

Trust Fall

8 min Trust Pair

Goal: physically experience what trust means in a team.

Steps
  1. Pair: A stands with their back to B, arms at their sides.
  2. B stands ready to catch A, hands in front.
  3. Distance: small (30 cm) to begin. A closes eyes and falls backwards.
  4. B catches. Switch. Gradually increase the distance.
  5. Afterwards: how did it feel to fall? How did it feel to catch?
  6. Coach: "This is what you do when you defend for someone, when you make a pass. You trust."
Materials: soft surface, space
Debrief questions:
  • When do you trust someone in a match?
  • How do you build trust in a team?
42

Team Contract

10 min Commitment Group

Goal: the team draws up agreements together that serve as a shared contract.

Steps
  1. Coach: "What are the three things we ALWAYS do in this team? And the three things we NEVER do?"
  2. Groups of 3 brainstorm for 3 min and write their suggestions on post-its.
  3. Post-its on the board. Coach clusters overlapping ideas.
  4. Vote: each member gets 3 stickers. Choose the 3 most important agreements.
  5. The top 3 "always" and top 3 "never" become the Team Contract.
  6. Everyone signs. Contract is displayed visibly.
Materials: post-its, markers, stickers, large sheet
Debrief questions:
  • Which agreement is hardest to keep?
  • How do we hold each other to this contract?
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43

Weekly Review

7 min Reflection Group

Goal: the team reflects together on the past week and draws lessons.

Steps
  1. Circle. Three questions, each answered by 3 to 4 volunteers:
  2. Question 1: "What went well as a team this week?"
  3. Question 2: "What was difficult as a team?"
  4. Question 3: "What do we take with us into next week?"
  5. No opinions about others. Only personal observations.
  6. Coach summarises and connects lessons to team goals.
Materials: none
Debrief questions:
  • Which lesson is most urgent for next week?
  • How can we tackle this as a team structurally?
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44

Blind Guide

8 min Trust Pair

Goal: experience that communication and trust go hand in hand.

Steps
  1. Pair: A closes eyes (or wears a blindfold). B guides through verbal instructions along a course in the space.
  2. B may not touch A. Words only.
  3. After 2 min: switch.
  4. Then: switch again but now B may touch A (hand on shoulder).
  5. Compare the two experiences: which felt better? Easier?
Materials: space, optionally scarves as blindfolds
Debrief questions:
  • How is this comparable to playing in a team?
  • What do you need to trust someone?
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45

Letter to the Team

9 min Reflection + Gratitude Individual

Goal: players put into words what the team means to them.

Steps
  1. Each person writes a short letter to the team (minimum 5 sentences).
  2. Structure: "I am glad to be part of this team because... / I want to thank you for... / I promise this season... / What I wish for you is..."
  3. 5 min writing in silence.
  4. Anyone who wants to may read their letter aloud to the circle.
  5. No comments or reactions from the group, only listening.
Materials: pen, paper
Debrief questions:
  • What changes when you share your feelings about the team?
  • What would it be like to do this every season?
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46

Power of the Circle

5 min Motivating Each Other Group

Goal: activate the team through a shared energy ritual.

Steps
  1. Everyone in a circle, shoulder to shoulder, arms around each other.
  2. Coach: "We are going to build energy. Follow my rhythm."
  3. Begin: soft humming or breathing in the same rhythm.
  4. Build up: tapping, stamping, calling out a team word.
  5. Finish: everyone simultaneously makes a powerful shout (team slogan or word).
  6. Coach: "That feeling is always there. We activate it consciously."
Materials: none
Debrief questions:
  • How did the energy feel just before the shout?
  • When will you use this ritual?
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47

Gratitude Circle

7 min Gratitude Group

Goal: build a positive team atmosphere by expressing conscious gratitude.

Steps
  1. Circle. Each team member thinks of one moment this week when a teammate did something for the team that stood out.
  2. In turn: "I want to thank [name] for [action], because this helped the team by [reason]."
  3. The person being thanked only says: "Thank you." Nothing else.
  4. After everyone: coach asks who was surprised by their thank-you.
  5. Coach: "Gratitude is free. It costs nothing. And it gives everything."
Materials: none
Debrief questions:
  • How did it feel to be thanked?
  • What would it be like to do this every week?
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48

Team Visualisation

8 min Visualisation Group

Goal: the team visualises an outstanding performance together to build collective mental strength.

Steps
  1. Players sit comfortably, eyes closed.
  2. Coach speaks slowly: "Imagine: it is the most important match of the season. You are ready."
  3. "See your teammates beside you. Feel the energy. Smell the sports hall. Hear the crowd."
  4. "The match begins. Everything clicks. You move as one team."
  5. "See a moment where the team does something amazing. Feel the joy. Share it."
  6. Open eyes. Brief sharing: what did you see?
Materials: none (optional: calming music)
Debrief questions:
  • How vivid was your image?
  • How can visualisation help with preparation?
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49

I Need You

7 min Trust + Motivation Group

Goal: players express vulnerability by stating what they need from the team.

Steps
  1. Coach: "The most powerful thing you can say as an athlete is: I need you."
  2. Each person writes: "I need the team to... [1 specific need]."
  3. Examples: "encourage me more when I make a mistake", "tell me when I am going solo too much".
  4. Circle: everyone reads their sentence aloud.
  5. After each sentence: the rest of the team says simultaneously: "We are here for you."
  6. Coach: "That is a team."
Materials: pen, paper
Debrief questions:
  • Was it hard to speak your need aloud?
  • How can you do this in daily training?
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50

Closing Ceremony

10 min Ritual + Closing Group

Goal: close a programme or week with meaning, connection and a forward look.

Steps
  1. Circle. Coach: "We close with three rounds."
  2. Round 1 (1 word per person): "Which word describes you today / this week?"
  3. Round 2 (1 sentence per person): "What do I take away from this programme?"
  4. Round 3 (1 wish per person): "What do I wish this team for the future?"
  5. Close with the Power of the Circle ritual (exercise 46) or a shared gesture.
  6. Coach: "You are Character First. You carry that with you."
Materials: none
Debrief questions:
  • Which round moved you the most?
  • How will you take this into your daily life as an athlete?