Reading time: 6 min
Every sporting season is much more than a series of competitions. For a high-level athlete, it is a demanding cycle of physical, technical, mental and emotional development. At the end of each season, a structured review is not optional but a necessity: it is what allows you to understand what worked, what needs to change and how to build new progress over the long term.
One thing is certain: performance is not just about results, but about the quality of the process that leads to them.
In this article, we will explore the key steps to prepare a new season with clarity, drawing on best practice from research in sport psychology, performance coaching and mental preparation.
Reviewing last season: the foundation of progress
Before looking ahead, you need to fully understand what happened… in the past. This work requires a lot of humility and honesty, and must be focused on learning.
Ask yourself the right questions:
- What were my goals at the start of the season? Were they realistic and well defined?
- What concrete strategies did I put in place to achieve them? Were they effective?
- What obstacles did I face (injuries, mental fatigue, conflicts, technical failures)?
- How consistent was my effort, my discipline, my mindset?
- Did I progress physically, mentally, technically and tactically ?
- To what extent did I take responsibilities ?
It is important to analyse not only the results achieved, but also the process followed. According to Gould and Dieffenbach (2002), Olympic champions share this ability to draw precise lessons from their past experiences, focusing as much on mistakes as on successes.
Celebrate successes
In our work, we keep meeting athletes who don't take the time to celebrate their victories. Yet every season contains quiet victories:
- Consistency in training
- Keeping going despite failure and difficulty
- Coming back after an injury
- Handling a critical moment
- A change of mindset
These elements contribute directly to future performance and feed intrinsic motivation (Deci & Ryan, 2000), which is essential to last at the highest level. They are therefore successes in their own right that deserve to be recognised.
Setting powerful goals: science and method
Goal setting is one of the most powerful tools in sport psychology. It acts on motivation, commitment, concentration and resilience in the face of difficulty (Locke & Latham, 2002; Weinberg, 2013).
Why set goals?
- To give meaning daily meaning to training.
- To create a clear framework for progress.
- To stimulate persistence in effort.
- To prevent mental drift or loss of motivation.
- To assess progress beyond competition results.
The SMART method: effective goals
The SMART method is the best known for setting suitable, lasting goals:
- Specific : the goal is clear and precise.
- Measurable : it comes with concrete indicators.
- Ambitious but Achievable : it pushes you to go beyond yourself without being discouraging.
- Realistic : aligned with current abilities.
- Time-bound : with a clear timeline.
Example: “Improve my reaction time at the start by working twice a week with a coach from August 2025, and reduce that time by 0.05 s by March 2026.”
According to Burton and Raedeke (2008), SMART goals significantly increase performance when athletes regularly review them with their coaching team.
Turning the vision into concrete actions
Once the goals are set, you need to structure a pragmatic plan.
What an action plan should contain:
- Some concrete weekly actions.
- Follow-up across several dimensions: technical, physical, tactical, mental and relational.
- Some objective and subjective progress indicators (for example: measured performances + weekly self-assessments).
- Some review points every month or quarter.
- A system of external feedback with the coach, the mental coach, the physio, etc.
The action plan must adapt to the realities on the ground, while staying consistent with long-term goals.
The role of the mind and life off the pitch
At the highest level, the body is often ready. But it is the mind that makes the difference between a high-performing athlete and a consistent champion.
Mental review:
- Was I able to stay focused under pressure?
- Did I develop more confidence and resilience?
- Did I manage to turn my failures into levers for progress?
- Was I able to ask for help when needed?
Balance off the pitch:
- Do I have a lifestyle that supports my recovery (sleep rhythm, naps)?
- Do I have healthy relationships with my staff, my teammates, my family?
- Do I have an environment that encourages concentration and emotional stability?
A well-supported athlete who is aligned with their values progresses faster and avoids burnout (Gustafsson et al., 2011). We all know high-potential athletes who were unable to make the most of it, partly because of the wrong company.
Vision, commitment, discipline
A good athlete doesn't wait for January or September to “get back into it”. Every day is an opportunity to reactivate a strong intention.
It is important to ask yourself:
- What is my big goal for this season ?
- How will I behave every week to honour it?
- What is my “why I do all this” ?
- Who do I need around me to succeed?
Create a clear vision, aligned with your identity and your deepest ambitions. Then commit fully, while staying flexible but without compromising on what matters.
Conclusion
At AU MENTAL, we believe that preparing a high-level season isn't just about returning to training. It is about daring to look yourself in the eye, celebrating how far you have come, turning mistakes into lessons and building a solid strategy for the future.
For athletes, parents and agents, this process is a meeting with the truth. That is where the difference lies between a season you endure and a season built from the start with intention and control.
Performance is a matter of clarity, strategy and discipline. Not just talent.
To prepare your season well and start on solid foundations, download our practical guide
to plan and track your goals on the way to your own summit!
Joël Odi – Psychology graduate, mental coach
Coming soon: launch of the Mental Preparation Academy – September 2025
We will soon be opening an Academy dedicated to the mental preparation of young athletes… and their parents.
🔔 Join our waiting list to be the first to know when registration for the Academy opens.
🎓 A unique course, designed for parents and young athletes.
Scientific sources
- Locke, E. A., & Latham, G. P. (2002). Building a practically useful theory of goal setting and task motivation. American Psychologist.
- Deci, E. L., & Ryan, R. M. (2000). The “what” and “why” of goal pursuits: Human needs and the self-determination of behavior. Psychological Inquiry.
- Weinberg, R. (2013). Goal setting in sport and exercise: Research and practical applications. Sport and Exercise Psychology.
- Gould, D., & Dieffenbach, K. (2002). Overtraining, underrecovery, and burnout in sport. Applied Sport Psychology Conference.
- Fletcher, D., & Sarkar, M. (2012). A grounded theory of psychological resilience in Olympic champions. Psychology of Sport and Exercise.
- Gustafsson, H., Kenttä, G., & Hassmén, P. (2011). Athlete burnout: An integrated model and future research directions. International Review of Sport and Exercise Psychology.
- Burton, D., & Raedeke, T. D. (2008). Sport Psychology for Coaches.
Read next
