Free worksheet for young athletes: Practise with purpose: a deliberate practice plan

Getting better isn’t only about practising more. It’s about practising with a clear goal, at the right level of challenge, with feedback along the way. This worksheet helps young athletes plan focused practice on one skill, track how it goes, and reflect on what they’re learning.

START THE WORKSHEET

HOW IT WORKS

01Pick one specific skill, and describe what “good” looks like
02Practise just beyond your comfort zone, and get feedback
03Reflect, adjust and choose your next focus

For athletes of any sport, with a parent or coach if you like. Private: nothing you enter is saved or sent.

01 · Before you start

Practising with purpose is different from just playing.

Deliberate practice means working on one specific part of your game, at a level that’s a little hard, and using feedback to get better. It takes focus, so short, focused blocks often work better than long, distracted ones.

TWO MINDSETS

In practice, you’re a learner. Mistakes are information. Try new things, push a little past what’s comfortable, and pay attention to what happens.

In games, you’re a performer. Trust your training, keep it simple and play. Save the analysis for afterward.

Frustration is normal. If it feels a bit hard, you’re probably in the right zone. If it feels impossible, make it a little easier.

02 · Choose your skill

One skill at a time.

What kind of skill do you want to work on? Tick one.

Technical: a skill or movement Tactical: decisions and reading the play Physical: speed, strength or endurance Mental: focus, confidence or resetting after mistakes

The specific skill I’ll work on Why it matters to me and my game What “good” looks like (what would you see, feel or hear?) Where I am now, from 0 to 10, and why

03 · Make a plan

Specific, a little hard, and on the calendar.

Find the right challenge

Try the skill a few times. How did it feel?

Too easy: I can do it without thinking Just right: I succeed sometimes, and have to focus Too hard: I rarely get it, and feel stuck

How I’ll make it a bit harder, or a bit easier, to land in “just right”

My plan for this week

My goal: “When I practise ___, I will ___.” Make it something you can count or notice. When, where and for how long (for example, 15 focused minutes after team practice) Who or what will give me feedback (coach, video, teammate, parent or my own notes) What might get in the way, and my plan if it does

04 · Practise & track

Notice what changes.

After each focused session, take two minutes to jot down how it went. Small notes add up to big insights.

Session 1

Date, and what I worked onHow it went: attempts, what improvedFeedback I got (coach, video, teammate or my own notes)One thing I’ll adjust next time

Session 2

Date, and what I worked onHow it went: attempts, what improvedFeedback I got (coach, video, teammate or my own notes)One thing I’ll adjust next time

Session 3

Date, and what I worked onHow it went: attempts, what improvedFeedback I got (coach, video, teammate or my own notes)One thing I’ll adjust next time

Session 4

Date, and what I worked onHow it went: attempts, what improvedFeedback I got (coach, video, teammate or my own notes)One thing I’ll adjust next time

05 · Reflect & reset

Look back, then look ahead.

What improved, even a little? What was hardest, and what did I learn from it? How I handled mistakes, and a reset I can use next time My next focus: keep going, or choose a new skill?

Something encouraging I want to remember

FOR PARENTS & COACHES

Praise effort, focus and strategy, not just results. Try asking, “What did you learn today?” or “What will you try next time?” Keep practice balanced with rest, fun and time for other interests. If practice starts to feel joyless, or your athlete has pain or an injury, ease off and check in with their coach or doctor.

This is an original worksheet created by Core Psychology. It draws on research on deliberate practice (Ericsson, Krampe & Tesch-Römer, 1993, Psychological Review), including findings that practice matters for sport performance but is one of many factors (Macnamara, Moreau & Hambrick, 2016, Perspectives on Psychological Science), and on implementation intentions, or specific “when, then” plans (Gollwitzer, 1999, American Psychologist). Recommended reading for athletes and parents: Young Athletes’ Ultimate Guide to Mental Toughness by Chad Metcalf. Core Psychology is not affiliated with or endorsed by these authors.

Please note: This resource is for education and self-reflection only. It is not a substitute for coaching, medical advice, assessment or therapy from a qualified professional, and using it does not create a therapeutic relationship with Core Psychology. If you’re in crisis, call or text 988 any time, or call 911. Young people can also reach Kids Help Phone any time at 1-800-668-6868, or text CONNECT to 686868. © 2026 Core Psychology. You’re welcome to print and share this worksheet for personal, coaching or clinical use with credit to Core Psychology; please don’t sell or adapt it without permission.

Want help building the mental side of the game?

Mindset Mastery offers one-to-one sport psychology and mindset coaching for youth athletes with Jesse Fehr, a Registered Provisional Psychologist and former NCAA, professional and international athlete and coach. You’re welcome to bring this worksheet to your first session.

BOOK A FREE CONSULTATION Mindset Mastery

Call or text 403.488.8912 · info@corepsychology.com
Monday to Friday, 9am to 7pm · Saturday, 9am to 3pm

If you’re in crisis, call or text 988, or call 911.