Character First — Mental Resilience

01

The Flu Game Mentality

What do you do when everything is working against you? Discover your own limit and surpass it.

15 min Group Resilience Identity

Moderator Guide

Context for the moderator: On June 11, 1997, Michael Jordan played Game 5 of the NBA Finals with a fever of 39 degrees Celsius and severe food poisoning. He scored 38 points. This moment is known as the "Flu Game" and is considered the ultimate example of mental resilience. Use this as a starting point for a deep conversation about what players do when everything goes wrong.

Preparation

1Show the YouTube video (see below) as an opening, or tell the story of the Flu Game in 2 minutes. Set the atmosphere: dim the lights slightly if possible, speak slowly.
2Ask the opening question verbally before distributing worksheets: "When was the last time you kept going even though everything inside you was telling you to stop?"
3Allow 30 seconds of silence after that question. Let them think.

Step-by-step facilitation

1Part 1 — Individual (4 min): Players complete Part A of the worksheet. Remind them: it doesn't have to be a big moment. Even a tough practice counts.
2Part 2 — Pairs (4 min): Players share their moment with a partner. Ask them specifically: "What were you doing inside at that moment?" Not what you did on the court, but what you thought or felt.
3Part 3 — Full group (4 min): Whoever wants to can share their moment. Coach connects each moment back to the scientific term: "What you're describing is called mental resilience. It's a choice."
4Closing: Players write their personal "Flu Game phrase" on the worksheet: the phrase they say to themselves when things get hard.

Phase	Duration
Video / story	2 min
Individual writing	4 min
Pair conversation	4 min
Full group round	4 min
Closing + writing phrase	2 min
Total	16 min

Tips for the moderator:
Allow emotion to surface. If a player shares something that touches them, hold the silence. Don't say anything immediately. Nod. Give space. After an emotional moment, don't rush to the next question — say: "Thank you for sharing." Then continue.

Note: Some players may not have a big "perseverance moment." Let them write about a moment that seemed small but was still difficult. Never devalue any moment.

Participant Worksheet

"Heart is what separates the good from the great."

Michael Jordan — 6x NBA Champion, after the Flu Game (1997)

Mental resilience is not a talent. It is a choice you make at the moment everything inside you wants to stop. Today you discover your own Flu Game moment.

PART A — Your Flu Game moment

Describe a moment in sport where you kept going even though it was difficult.

What made that moment so difficult?

What did you say to yourself internally at that moment?

How did you feel afterwards?

PART B — Your Flu Game scale

How difficult was this moment for you? (circle)

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9

10

My Flu Game Phrase

Write the phrase you say to yourself when things get hard. One powerful phrase. Keep it.

Scientific Foundation

Systematic Review

Mental Toughness in Sport: A Meta-Analysis

Gucciardi et al. (2015) analyzed 91 studies on mental toughness in elite athletes. Conclusion: mental toughness is partly innate but 60 to 70% trainable through targeted intervention.

Gucciardi, D.F., Hanton, S., Gordon, S. (2015). Journal of Sport and Exercise Psychology, 37(6).

Longitudinal

Psychological Hardiness and Athletic Performance

Maddi & Hess (1992) demonstrated that athletes with high "hardiness" (commitment, control, challenge) performed significantly better under pressure than athletes with low hardiness. The ability to view difficulties as a challenge is central.

Maddi, S.R., Hess, M.J. (1992). International Journal of Sport Psychology, 23(4), 360-368.

RCT Study

Growth Mindset Interventions in Athletes

Dweck & Leggett (1988) demonstrated that athletes with a growth mindset (intelligence and ability are malleable) persevered 40% more often after a failure than athletes with a fixed mindset. Language and self-talk play a crucial role.

Dweck, C.S., Leggett, E.L. (1988). Psychological Review, 95(2), 256-273.

Qualitative

Elite Athletes on Perseverance

Weinberg et al. (2011) interviewed 16 Olympic athletes about their most challenging moments. Common factor: they all had a pre-formulated mental cue (word or phrase) that they used during difficult moments.

Weinberg, R., Butt, J., Culp, B. (2011). International Journal of Sport and Exercise Psychology, 9(3).

YouTube Inspiration

Michael Jordan's Flu Game — Full Highlights

Game 5, NBA Finals 1997. Utah Jazz. Jordan plays with a high fever and scores 38 points including the decisive three-pointer. The most cited moment of mental resilience in sports history.

Search: "Michael Jordan Flu Game full highlights 1997"

Kobe Bryant — The Mamba Mentality Explained

Kobe explains in his own words what the Mamba Mentality means: preparation, obsession, and the ability to start over after every setback. Ideal as a complement to the Flu Game discussion.

Search: "Kobe Bryant Mamba Mentality explanation interview"

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02

Reframing Thoughts

Learn to transform negative thoughts into constructive fuel — without denying them.

15 min Individual Cognitive Self-Talk

Moderator Guide

Core principle: Cognitive restructuring is a technique from cognitive behavioral therapy (CBT) that is also used extensively in sport psychology. The goal is not to deny or dismiss negative thoughts, but to consciously reinterpret them. The aim is for players to learn to use their internal voice as a coach rather than a critic.

Opening — Activation (2 min)

1Ask the group: "Who has ever had the thought during a game: I can't do this?" Hands up. "And who performed something afterwards anyway?" Look around the room. "Then you have already done cognitive restructuring. Today you learn how to do it consciously."

Explaining the ABC model (3 min)

1Write on the board or say verbally: A = Activating situation, B = Thought (Belief), C = Consequence (behavior/feeling).
2Give an example: "A: I miss a free throw. B: I can't do this. C: I lose focus for the rest of the game." Ask: "What if B were different? Suppose B was: 'Next chance.' Then C is different."
3Emphasize: "You don't always choose B consciously. But you can learn to change it."

Exercise (8 min)

1Step 1 (2 min): Players write down 3 negative thoughts they regularly have in sport. Honest, not a corrected version.
2Step 2 (3 min): For each thought: write the reframed version. Use the question: "What would a good coach say to me right now?"
3Step 3 (3 min): Pairs: read your negative thoughts aloud. Partner formulates an alternative thought. Discuss: which alternative feels most believable?

Phase	Duration
Opening + question	2 min
Explaining ABC model	3 min
Individual writing	2 min
Reframing	3 min
Pair exchange	3 min
Full group closing	2 min
Total	15 min

Tip: Always emphasize that the alternative must be believable. "I am the best" doesn't work if nobody believes it. "I've done this before" does work. Believability is the key.

Note: Avoid positive platitudes ("Just think positive!"). Cognitive restructuring is more nuanced: the new thought must be realistic and personal, not generically positive.

Participant Worksheet

"You have power over your mind, not outside events. Realize this, and you will find strength."

Marcus Aurelius — Meditations

Your thoughts determine how you respond. Not the situation. Today you learn to train your inner voice as a coach, not a critic.

THE ABC MODEL

A
Situation

B
Thought

C
Consequence

My 3 negative sport thoughts

Thought 1 (honest, not corrected):

Reframed (what would a good coach say?):

Thought 2:

Reframed:

Thought 3:

Reframed:

Which reframed thought feels most believable?

My ABC for the next game

Write down your most likely negative thought in advance and your conscious alternative.

When I think: " "

Then instead I say: " "

Scientific Foundation

Systematic Review

Cognitive Behavioral Interventions in Sport

Tod et al. (2011) reviewed 47 studies on self-talk interventions in athletes. Positive instructional self-talk improved technical performance by an average of 18% and motivational self-talk significantly increased endurance performance.

Tod, D., Hardy, J., Oliver, E. (2011). Journal of Sport & Exercise Psychology, 33(5), 666-687.

RCT

Self-Talk and Athletic Performance Under Pressure

Hatzigeorgiadis et al. (2009) demonstrated in a controlled experiment that athletes who received self-talk training performed 17% better under high pressure than the control group. The effect was strongest for technical tasks.

Hatzigeorgiadis, A. et al. (2009). Perspectives on Psychological Science, 6(4), 348-356.

YouTube Inspiration

Novak Djokovic — The Power of Mind Over Body

Djokovic describes how he transformed his mental self-talk from "I can't do this" to "I choose this." He speaks specifically about cognitive restructuring although he doesn't use that term.

Search: "Novak Djokovic mental strength self talk interview"

Simone Biles — Coming Back After Tokyo

Biles speaks candidly about how she transformed her negative thoughts and doubts after the Olympics into strength for her comeback. A powerful example of reframing in the real world.

Search: "Simone Biles comeback mental health interview 2023"

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03

The Adversity Ladder

Every setback is a sport. Learn the rules. Get better at it.

15 min Individual + Group Resilience Growth Mindset

Moderator Guide

Concept: Paul Stoltz's Adversity Quotient (AQ) describes how people cope with setbacks. Athletes with a high AQ see difficulties as temporary, manageable and specific. Athletes with a low AQ see them as permanent, uncontrollable and global. In this exercise, players literally build a "ladder" from their own setbacks and learn to recognize the patterns.

Opening (2 min)

1Ask: "Who has had something go wrong this season?" Hands up. "Who learned something from that setback?" Fewer hands. "Exactly. That difference is the difference between an athlete who grows and an athlete who stagnates."
2Briefly explain the AQ concept: setbacks are inevitable. The question is not whether they come, but how you climb.

Building the Adversity Ladder (8 min)

1Step 1 (3 min): Players write down 3 setbacks from their sports career. For each setback: what was it, how severe (1-10), and how did they respond (flee, freeze, or keep going)?
2Step 2 (3 min): For each setback: write what you learned. Don't force a positive lesson if there isn't one. But look carefully: was there something, however small, that made you stronger?
3Step 3 (2 min): Connect the three setbacks with a line. This is your adversity ladder: each rung was a step upward.

Group conversation (5 min)

1Volunteers share their hardest setback AND the lesson they learned.
2Coach reflects back: "You are all here today. That means you survived every setback. 100% success rate."
3Ask the key question: "The next time something difficult comes: what will you consciously do differently?"

Phase	Duration
Opening + AQ explanation	2 min
Writing setbacks	3 min
Formulating lessons	3 min
Visualizing ladder	2 min
Group conversation	5 min
Total	15 min

Tip: Don't look for "the big moment." Young athletes sometimes feel their setback isn't big enough. Say explicitly: "Every setback counts. Small or large." A 2-week injury can be just as impactful for a 15-year-old as a year of rehabilitation is for a professional.

Participant Worksheet

"I've missed more than 9,000 shots in my career. I've lost almost 300 games. Twenty-six times I've been trusted to take the game-winning shot and missed. I've failed over and over and over again in my life. And that is why I succeed."

Michael Jordan

Every setback you survived made you stronger. Today you map out your adversity ladder.

MY ADVERSITY LADDER

RUNG 1

Setback:

Severity (1-10):

Response:

What I learned from this:

RUNG 2

Setback:

Severity (1-10):

Response:

What I learned from this:

RUNG 3

Setback:

Severity (1-10):

Response:

What I learned from this:

My pattern

What do I see when I look at my three setbacks?

The next setback I will consciously:

Scientific Foundation

Systematic Review

Resilience in Sport: A Meta-Analytic Review

Fletcher & Sarkar (2012) reviewed 90 studies on resilience in athletes. Key factors: positive personality, motivation, confidence, focus and perceived social support. Resilience was significantly associated with better performance under pressure.

Fletcher, D., Sarkar, M. (2012). Psychology of Sport and Exercise, 13(5), 669-678.

Longitudinal

Adversity Quotient and Elite Athletic Development

Stoltz (1997) introduced the AQ concept and demonstrated in longitudinal research over 8 years that AQ was a stronger predictor of career success in athletes than IQ or technical skill.

Stoltz, P.G. (1997). Adversity Quotient: Turning Obstacles into Opportunities. Wiley.

YouTube Inspiration

Nick Vujicic — No Arms, No Legs, No Limits

Nick, born without arms and legs, speaks about how he learned to get up after falling. His message about adversity transcends sport but always touches young athletes deeply. Use as an opening clip for discussion about limits that exist only in the mind.

Search: "Nick Vujicic motivational speech no arms no legs"

LeBron James — The Comeback from 3-1

The 2016 NBA Finals: Cleveland Cavaliers come back from a 3-1 deficit. LeBron talks afterwards about his mental process: "We just decided we weren't going to lose." A perfect illustration of the adversity quotient in action.

Search: "LeBron James 2016 Finals comeback mentality interview"

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04

Pre-Performance Ritual

Build a mental routine that brings you back to your best self every time.

15 min Individual Routine Focus

Moderator Guide

Core principle: Research shows that pre-performance routines (PPR) reduce anxiety, enhance concentration and protect the automaticity of movement. Nadal's rituals (water bottles, hair tuck, shirt alignment), Ronaldo's specific jump style before kick-off, Federer's calm warm-up: these are not superstitions but conditioned mental triggers. In this exercise, players build their own PPR.

Opening (2 min)

1Ask: "Who has a ritual before a game?" Let them describe it. Ask: "Why do you do that?" Often: "It gives me calm / focus / feeling of being ready."
2Explain: "That ritual is no coincidence. Your brain connects that action to a mental state. Today we build that consciously."

The three layers of a PPR (2 min)

1Write or say: Physical (movement, warm-up, hand gesture), Mental (visualization, breathing, mantra), Emotional (music, memory, setting intention).
2Emphasize: a good PPR has elements from all three layers. Not just physical.

Building the personal PPR (8 min)

1Step 1 (3 min): Players fill in the three layers on the worksheet. Use questions: "What movement sharpens you? What breathing activates you? What phrase switches you on?"
2Step 2 (3 min): Players write the sequence of their PPR: 5 to 8 steps, from "leaving the locker room" to "first action on the court."
3Step 3 (2 min): Players practice their PPR IN SILENCE. They actually perform the steps (mentally and physically where possible).

Closing (3 min)

12 to 3 volunteers describe their PPR.
2Coach: "This only works through repetition. Use the same ritual at every practice, every game. Consistently. Then it becomes automatic."

Phase	Duration
Opening + explanation	4 min
Filling in three layers	3 min
Writing sequence	3 min
Performing in silence	2 min
Sharing + closing	3 min
Total	15 min

Tip: Encourage specific details. "I listen to music" is too vague. "I listen to one specific song on the way to the court and sing along the last 20 seconds" is usable. Specificity = effectiveness.

Participant Worksheet

"I have a ritual before every match. It's not superstition. It's preparation."

Rafael Nadal

A pre-performance ritual is your mental switch. It brings you back to your sharpest, most focused self every time — consciously and repeatably.

THE THREE LAYERS OF MY PPR

Physical — movement, hand gesture, warm-up

Mental — breathing, visualization, mantra

Emotional — music, memory, intention

MY PPR SEQUENCE (step by step)

1

2

3

4

5

6

My commitment

I will use this PPR at every practice and game starting from:

Scientific Foundation

Systematic Review

Pre-Performance Routines in Sport

Cotterill (2010) reviewed 30 years of research on pre-performance routines. Conclusion: PPRs reduce performance anxiety, enhance concentration and protect automated skills under pressure through conditioning of the prefrontal cortex.

Cotterill, S. (2010). International Review of Sport and Exercise Psychology, 3(2), 132-153.

RCT

Ritual and Performance Under Pressure

Damisch et al. (2010) demonstrated that athletes who performed a ritual before a task performed 33% better under pressure than the control group. Mechanism: rituals increase self-efficacy and reduce cortisol (stress hormone).

Damisch, L., Stoberock, B., Mussweiler, T. (2010). Psychological Science, 21(7), 1014-1020.

YouTube Inspiration

Rafael Nadal's Pre-Match Rituals Explained

Detailed analysis of Nadal's rituals: water bottles at exactly the same distance, the hair tuck, the shirt always facing the same way. Sport psychologists explain why this works and how it protects his concentration.

Search: "Rafael Nadal rituals explained sport psychology"

Cristiano Ronaldo Pre-Game Routine

Ronaldo's specific warm-up sequence, his jump before kick-off, his gaze direction when entering the pitch. Everything is conscious and repeatable. Ideal as a concrete example for young footballers or basketball players.

Search: "Cristiano Ronaldo pre game warm up routine ritual"

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05

Growth After Failure

How do you turn a loss into a lesson? Posttraumatic growth for athletes.

15 min Individual + Pairs Growth Self-Compassion

Moderator Guide

Concept: Posttraumatic Growth (PTG) is the phenomenon whereby people after a significant difficult experience not only recover but become stronger and wiser in certain areas than they were before that experience. In sport this research is strong: athletes who process injuries, major losses or deselections with PTG strategies perform significantly better afterwards than before the setback. Central question in this exercise: "What has my hardest moment as an athlete given me?"

Opening — Setting the frame (2 min)

1Share the story of Derrick Rose: in 2012 he tore his ACL at the peak of his career (youngest MVP ever). He returned after almost 1.5 years of rehabilitation. Rose said afterwards: "Whenever I step on the court, I feel like I have to show everyone I'm the best player in the gym."
2Ask: "Has anyone here had a moment where a failure gave something beautiful in hindsight?" Let one person briefly share.

Part 1 — Naming the failure (3 min)

1Players write down their hardest sports moment. Say: "Not the worst thing in their life. The hardest thing in sport. That's enough."
2Three questions: what was it? How did I respond? How long did the impact last?

Part 2 — Seeking the growth (4 min)

1Use the 5 PTG domains (Tedeschi & Calhoun) as structure on the worksheet:
21. Personal strength. 2. New possibilities. 3. Relationships. 4. Appreciation for life. 5. Spiritual or existential growth.
3Players fill in which domains apply to their situation.

Part 3 — Pairs and full group (6 min)

1Pairs (3 min): partner A shares failure and growth domains. B listens and asks one question: "Which of these growth points do you still carry with you today?"
2Full group (3 min): volunteers share their "growth insight." Coach: "You have already grown. Today we name it consciously."

Phase	Duration
Opening + Derrick Rose story	2 min
Naming the failure	3 min
Filling in PTG domains	4 min
Pair conversation	3 min
Full group closing	3 min
Total	15 min

Tip: Never force the growth. If a player says "I see no growth in what happened," accept that. Say: "Maybe you don't see it yet. That's okay. It can also come later." Forcing PTG has the opposite effect.

Important: If a player shares a very significant moment (serious injury with psychological impact, loss of someone close), do not follow the group into deep emotional territory in a group setting. Discreetly refer to individual counseling. Protect the safety of the space.

Participant Worksheet

"Whenever I step on the court, I feel like I have to show everyone I'm the best player in the gym."

Derrick Rose — NBA Point Guard

Posttraumatic growth (PTG) is not positive thinking. It is honestly examining what a difficult moment has given you, despite the pain.

PART A — My hardest sports moment

How did I respond?

How long did the impact last?

PART B — The 5 PTG Domains (Tedeschi & Calhoun)

Check which domains apply and briefly write what you learned from each.

1. Personal strength

I discovered I am stronger than I thought.
2. New possibilities

It opened a path I would never have seen otherwise.
3. Relationships

I saw who was truly there for me.
4. Appreciation for life / sport

I realized how much I love doing this.
5. Sense of purpose

I now better understand why I do what I do.

My growth insight

What do I still carry with me today from that difficult moment?

Scientific Foundation

Systematic Review

Posttraumatic Growth in Sport: A Systematic Review

Howells & Fletcher (2015) reviewed 22 studies on PTG in athletes. 80% of athletes who had experienced a serious injury or sports crisis reported significant personal growth on at least one PTG domain. PTG was positively correlated with later performance motivation.

Howells, K., Fletcher, D. (2015). Psychology of Sport and Exercise, 16(2), 1-9.

Theoretical Framework

The 5 Domains of Posttraumatic Growth

Tedeschi & Calhoun (2004) developed the theoretical framework of PTG with 5 domains. Their Posttraumatic Growth Inventory (PTGI) has been validated in 60+ countries. The framework has since been translated into sport psychology interventions worldwide.

Tedeschi, R.G., Calhoun, L.G. (2004). Psychological Inquiry, 15(1), 1-18.

Qualitative

Self-Compassion and Athletic Recovery

Mosewich et al. (2013) demonstrated in qualitative research that athletes with higher self-compassion recovered more quickly after a setback and more often experienced PTG. Self-criticism slowed recovery; self-compassion accelerated it.

Mosewich, A.D., et al. (2013). Sport, Exercise and Performance Psychology, 2(2), 165-185.

Longitudinal

Resilience and Growth After Athletic Injury

Wadey et al. (2019) followed 40 athletes over 2 years after a serious injury. Athletes who consciously reflected on their experience (via journaling or counseling) showed 3x more PTG than athletes who tried to forget the experience.

Wadey, R., Day, M.C., Cavallerio, F. (2019). Journal of Applied Sport Psychology, 31(4).

YouTube Inspiration

Derrick Rose — The Return (ESPN 30 for 30)

The comeback of Derrick Rose after his ACL injury. His story is one of the most powerful examples of PTG in NBA history. The documentary clip (4 min) about what that injury taught him personally is ideal for this exercise.

Search: "Derrick Rose comeback injury ESPN documentary"

Brené Brown — The Power of Vulnerability

Brené Brown's TED Talk on vulnerability and courage. Core message: growth does not begin by avoiding failure but by daring to allow it. Highly relevant for players who struggle with failing and letting go.

Search: "Brené Brown power of vulnerability TED talk"