In elite kendo, physical and technical skills alone aren't enough. The greatest athletes have an extra edge—superior mental skills. But what exactly does it mean to have a mental edge? And why do even highly skilled athletes sometimes crumble under pressure?
In this module, you’ll discover:
What mental skills really mean in kendo.
Why achieving the Ideal Performance State (IPS) is crucial for your performance.
How this course will help you identify and strengthen your mental game.
Watch the Course Introduction video below to find out more!
Take a moment to reflect on your own mental game to get the most out of this course.
Step 1: Recall Your Recent Competition
When did you feel mentally strong? (E.g., fully focused, confident, able to handle pressure)
When did your mental state negatively affect your performance? (E.g., lost concentration, felt overwhelmed by pressure, lacked confidence)
Step 2: Clarify Your Motivation ("Why")
Write down clearly: Why do you compete or train in kendo? (This clarity will help sustain your motivation through tough trainings.)
Step 3: Identify Areas to Improve
List three specific situations in your kendo experience where improved mental skills could significantly enhance your performance.
This worksheet will guide you in pinpointing exactly which aspects of your kendo can benefit most from focused mental skills training. Completing this worksheet now will set you up perfectly to get the most out of each module.
Continue to the next module 'Cause & Clarity' below. This is where you'll learn how to use goal setting to define your direction clearly and keep your motivation high.
And remember, these mental strategies will significantly impact your kendo—but only if you genuinely commit and practice them consistently. Take your time, dive in fully, and watch your mental game improve dramatically.
You’ve got this!
To consistently push your limits and achieve excellence in kendo, physical effort alone won’t cut it—you need clarity about your cause. This is your emotionally compelling reason for enduring the hard sessions, making sacrifices, and staying committed even when motivation dips.
In this module, you'll explore:
What a powerful "cause" is and why you need one.
How motivation is directly connected to having clear purpose.
The importance of consistently choosing growth over comfort.
Watch the video below to discover why having clarity of cause is essential.
So, your cause is your guiding star, the emotional fuel behind your actions. Let’s take a moment to define it clearly:
Step 1: Identify Your Cause
Think about an emotionally powerful experience—perhaps a painful setback or disappointment you've faced. How could you turn these emotions into motivation for future training and competitions?
Step 2: Evaluate Your Choices
Reflect honestly: Have you consistently chosen growth over comfort in recent training situations?
Identify two recent moments when you took the easy route instead of pushing through discomfort. What could you have done differently?
Step 3: Clarify Your Personal or Team Cause
Clearly write down your personal or team cause: What is the deeper reason you train in kendo, beyond medals or rankings?
Consider: How do you want to be remembered, or what contribution do you hope to make to your dojo or team?
When you're clear about your cause, motivation becomes easier and setbacks turn into powerful drivers for future success.
Having a clear cause provides motivation—but to achieve your cause, you need structured clarity about the steps to take. Goal setting, particularly SMART goal setting, helps you map out exactly what needs your attention, and what actions to take, ensuring your efforts are focused and effective.
In this section, you'll learn:
The difference between Performance and Process goals.
How to use a Needs Analysis to identify your strengths and areas needing improvement.
How to set effective SMART goals.
Watch the next video to understand how to clearly map your journey.
Now, let’s set clear steps toward your cause:
Step 1: Complete Your Needs Analysis (if you haven't done so already!)
Honestly assess your strengths and areas needing work across these key areas:
Technical: Your waza, precision, and execution.
Tactical: Understanding strategy and making smart decisions.
Physical: Fitness level, endurance, and ability to sustain your performance.
Psychological: Confidence, focus, and ability to handle stress under pressure.
Step 2: Create Your SMART Goals
Using the data from your Needs Analysis, begin to set SMART goals for your kendo that are:
Specific: Clearly define what you aim to improve.
Measurable: Decide how you'll track your progress.
Action-Oriented: Outline actions you'll take, not what you'll avoid.
Realistic: Set challenging yet achievable targets.
Time-bound: Assign deadlines or milestones.
Self-Determined: Ensure the goal genuinely matters to you personally.
Step 3 (optional): Prepare for Post-Event Blues
Plan now for the emotional drop-off after a major event.
Choose a meaningful goal or activity (kendo-related or not) to engage with afterward, ensuring you maintain emotional balance and enthusiasm in the longer term.
Take your time to complete both worksheets thoroughly—they’re crucial to your progress.
Engage with coaches or teammates about your SMART goals for added accountability and clarity.
When you're ready, proceed to the next module to explore Confidence as a key mental skill.
And remember, your aspirational cause will require consistent effort, regular reflection, and resilience in the face of setbacks. Every small step forward matters—stay clear, focused, and relentless!
Confidence isn’t just about feeling good—it’s about building genuine belief in yourself based on the work you’ve put in. It’s earned, not given. In this module, we’ll explore how to build real confidence that can stand up under pressure—not through hype, but through training, preparation, and mindset.
You’ll learn:
What confidence really is (and isn’t).
How to quiet your inner critic and develop your inner coach.
Why confidence is a performance multiplier for athletes.
Watch Part 1 below to understand how self-confidence is built.
Let’s start training your inner coach to be your strongest ally—not your worst enemy.
Step 1: Identify Your Inner Voice
Think of a moment where your inner critic got loud. What did it say?
Now think of a time you felt unstoppable. What was different about how you spoke to yourself?
Step 2: Clarify What Confidence Means to You
Finish this sentence: “When I’m confident, I…”
Write a short statement about what your version of self-confidence looks and feels like during shiai/grading.
Step 3: Challenge the Myths
Do you think you need to win to be confident?
Reflect: How can preparation—not outcome—fuel your belief in yourself?
When you can recognise your own internal patterns, you're on your way to gaining control over them.
Confidence isn’t magic—it’s trainable. In this section, you’ll learn practical, proven methods to build self-belief through consistent effort, positive self-talk, and smarter training habits.
You’ll learn:
Why hard training is the foundation of confidence.
How to turn your inner critic into a powerful coach.
Ways to reframe self-doubt and use setbacks as fuel.
Watch Part 2 below to explore these powerful confidence-building strategies.
Now that you know what confidence is, here’s how to start building it—deliberately and consistently.
Step 1: Reflect on Past Performances
Think back to 2–3 past matches or gradings. What thoughts were running through your head before and during those events?
Note how those thoughts may have helped or hurt your performance.
Step 2: Map Your Inner Voice
For the next 5–7 days, jot down the things you say to yourself during training—especially negative ones.
Track how those thoughts impact your effort, focus, or performance.
Step 3: Start Shifting the Dialogue
Once you have a week of data, download and begin using the:
These tools will help you interrupt negative spirals and start crafting better, more useful self-talk.
The real goal isn’t just to feel confident—it’s to have the receipts. That means keeping record of what’s working and deliberately reinforcing those patterns.
You’ll learn:
How to build your Success Journal.
How to use affirmations backed by real experience.
How to escape the comparison trap and focus on your progress.
Watch Part 3 below to explore these reinforcement techniques in more detail.
Building confidence is one thing. Sustaining it under pressure? That takes reps!
Step 1: Start Your Success Journal
At the end of each day, record 1–2 things that went well in training.
Keep it simple, specific, and positive. Over time, this becomes your evidence bank—the antidote to self-doubt.
Step 2: Avoid the Comparison Trap
Whenever you catch yourself comparing to others, pause and ask:
“Am I improving compared to yesterday?”
“Is this helping me move toward my cause?”
Step 3: Use Affirmations That Actually Work
Download the Affirmations Worksheet (click here) and create 3–5 short phrases that reflect who you're becoming.
E.g., “I’ve earned the right to compete.” or “I stay calm under pressure.”
Stick them somewhere visible—mirror, inside of your dou, written on some tape on your forearm/under your kote-himo—where they’ll remind you who you’re training to be.
Thought Stopping Worksheet - A simple tool to help you catch negative thinking patterns and shift focus before they derail your performance.
Affirmations Worksheet - Build personalised affirmations that reinforce self-belief, confidence, and the mindset you need to succeed.
Pre-Performance Routine Planner - Design a consistent, repeatable routine to get into the ideal mental and physical state before each shiai or grading.
Re-Focus Plan Template- Identify the distractions that throw you off track and build a go-to plan to reset and stay in the fight.
Imagery Resources (for confidence & competition prep)
Imagery Worksheet - Use this template to script out vivid mental images that reinforce confidence and calm ahead of performance.
Imagery Script - A written guided script you can read aloud or record to help walk yourself through calming, empowering visualisation exercises.
Imagery Audio (Audrey) - A female-voiced recording of the guided imagery session, ideal for quiet practice or night-before preparation.
Imagery Audio (Malcom) - A male-voiced version of the guided imagery exercise to help you mentally rehearse and centre before a big event.
With the Confidence Module complete, you're ready to reinforce your self-belief and manage your mindset during pressure. Let’s keep building that mental edge by looking at focus and concentration!
Concentration isn’t about never getting distracted—it’s about learning how to refocus on the right thing at the right time. That’s the real superpower. This module breaks down why most performance breakdowns aren’t from lack of skill—but from being focused on the wrong thing in the heat of the moment.
You’ll learn:
What concentration really is (and isn’t).
How to manage distractions during high-stakes moments.
The secret to mental recovery: shake it off and step up.
Fire up the next video and let's unpack the concept of concentration.
Use these questions to unpack your own concentration habits:
Step 1: Think Back to Your Last High-Stakes Match
What distracted you most — nerves? noise? something an opponent did?
What impact did that have on your performance?
Step 2: How Do You Regain Focus?
Do you have a go-to strategy for resetting your concentration mid-match?
When something throws you off, how long does it take you to mentally recover?
Step 3: What’s Your Pattern?
Do you tend to dwell on mistakes, or brush them off quickly?
What types of moments tend to knock your focus the most?
Be honest — this awareness is your starting point.
Everyone gets distracted. The difference is, top athletes have a plan for how to get their focus back—fast. In this video, we’ll dive into practical strategies you can use to shift attention away from the past or future, and straight back to what matters right now.
You’ll learn:
How to stop the spiral after mistakes or bad calls.
How to build a refocus plan with cues, breathwork, and routines.
Why “thinking about winning” actually kills performance on the big day.
Step 1: Download the Re-Focus Plan Worksheet
Identify your most common distractions (e.g., shimpan calls, losing a point, rough opponents).
Create cue words and quick actions to reset (e.g., “Next!”, breath, reset stance).
Step 2: Practice Refocusing in Keiko
Simulate distractions: get scored on, then rehearse your reset.
Keep your cue word + breathwork routine simple and repeatable.
Step 3: Try the Centering Technique
Practice box breathing before, during breaks, or in your warmup.
Inhale (4), hold (4), exhale (4), pause (4).
Focus on diaphragm movement. Use a visual image or cue word (“Calm”, “Strong”, “Now”).
Pro Tip: Don’t carry your “cause” into battle. On game day, forget the outcome and focus only on the next action. That’s where clear thinking lives.
Now that you’ve explored how to train your focus, have another look at your Re-Focus Plan. This will help you plan exactly how to recover concentration when things go off-track.
You can also try the Attentional Focus Drills or dig into the Centering resources to start applying these ideas in keiko.
When you're ready, move on to the next module: Coping Under Pressure.
Everyone feels pressure — it’s not a flaw, it’s a fact. Whether it’s a grading, a shiai, or a must-win team match, nerves show up. The difference is how you interpret and respond to them. In this video, we explore how pressure impacts your body and mind, and why your ability to choose your response is the foundation of performing well under pressure.
In this section, you’ll learn:
Why nerves hit harder when the outcome really matters.
What sport psychology says about arousal, choking, and staying cool.
How to shift from spiralling anxiety to productive performance readiness.
Watch the video below to start making pressure work for you — not against you.
Let’s take a moment to reflect on how pressure has shown up for you in the past — and what patterns you’ve seen.
Step 1: Recall a time when pressure got the better of you
What were the signs? (Physical, emotional, mental?)
How did it affect your decision-making, body, or mindset?
Were there uncontrollable factors that triggered your nerves?
Step 2: Recall a time you performed well under pressure
What was different about your prep or mindset?
How did you interpret the nerves differently that day?
How would you describe your “arousal level” using the inverted U idea (e.g., too flat, optimal, too hyped)?
Step 3: Start to own the
Write down two thoughts or behaviours you’ve relied on in the past that have fed your nerves — and two that have helped you cope or refocus. This starts the process of taking ownership.
You’ve probably heard people say “stay calm” before a big fight. But what if calm isn’t your ideal state? What if you actually perform better with your heart rate up and a little fire in the belly? In this video, we dig into how to figure out your ideal level of arousal before competition — and how to shift yourself into that zone when it matters most.
In this section, you’ll learn:
How to recognise your personal arousal level — your “Goldilocks” zone.
Why too much or too little energy can sabotage your focus.
How to collect data on your body, thoughts, and behaviour to stay in control.
Watch the video below to discover what your nerves need to be to perform well.
Let’s start personalising this!
Step 1: Reflect on a past high-pressure performance
Think about a recent match, grading, or taikai where nerves played a part.
What did your body feel like? Were you buzzing, sluggish, tense, or just right?
What kind of thoughts were running through your head?
Were you acting like your sharpest self, or a step off?
Now, roughly place yourself on an arousal scale from 1 (flat as a pancake) to 10 (wired like a ferret in a toaster).
What number would describe how you felt?
Was that your ideal?
Step 2: Map your “Goldilocks” zone
In your notes, draw out an 'inverted U' like the one shown in the video, and mark down:
What “too low” feels like for you
What “too high” feels like
What’s "just right" for you
Make notes about your mindset, body language, and physical readiness at each level.
Step 3: Plan your next test
Get on the floor sometime this week and create a practice pressure moment. Ask someone to watch you. Simulate a match setting. Use a scoring system. Then:
Reflect on how your body and mind responded.
Note what felt aligned and what didn’t.
Adjust your strategies accordingly.
This is how you start to train your nerves — by building self-awareness first, then control.
You’ve done the prep. You’ve built awareness of your ideal state. But then the pressure hits. You miss a point. The shimpan makes a bad call. You feel your stomach churn and your brain start to fog. Now what?
This video is all about what to do in that exact moment — when the nerves hit hard and everything could unravel. The best athletes know how to get back in control fast. And now, so will you.
In this video, you’ll learn:
How to “act as if” you’re in control — even when you’re not feeling it.
How to stop being hijacked by things you can’t control (like refs, results, or rankings).
How to shift your focus back to the task — one ippon at a time.
Watch the video below and learn how to stop the spiral before it takes hold.
You’ve already identified your ideal zone — now let’s plan how to stay there.
Step 1: “Act As If”
Think of a time you acted cool on the outside, even if you weren’t feeling it.
What did your body do?
How did you carry yourself?
What impression did you give off?
Now think about your ideal state — when you’re switched on, composed, and ready to fight smart. Jot down:
The posture and body language you show when you’re at your best
One or two physical behaviours (e.g. tall posture, steady breathing, relaxed shoulders) you can use to “act as if” next time
The goal: shift your external actions to help trigger your internal state.
Step 2: Spot the Uncontrollables
Write down three things that have derailed your performance before. (Examples: bad calls, scary opponents, loud crowd, unfair match-up.) Now underline the ones that are outside your control..
This becomes your warning list. These are the things most likely to mess with your focus. Next time, spot them early — then use your refocus cues to get your attention back on what matters.
Step 3: Build Your Response Plan
Using the Refocus Plan Template, list:
The distractions or uncontrollables you expect to face
Your cue word or action (e.g. “Reset”, strong breath, posture shift)
A quick centring breath or physical routine to go with it
Practice this routine until it’s automatic. So that when the nerves spike, you don’t spiral — you reset.
This wraps up your Coping Under Pressure module — but this only works if you build habits that hold up under pressure.
To do that, try working through the following resources:
1. Refocus Plan Template - Create a clear plan for handling distractions, bad calls, or nerves when they hit.
2. Centering Audio (Audrey or Malcom) + Script - Practice your breathing routine using this simple box breathing technique to bring nerves back into check.
3. Progressive Muscle Relaxation (PMR) Audio (Audrey or Malcom) + Worksheet - Perfect for the night before a big event when your mind won’t stop racing.
4. Pre-Performance Routine Resource - Build a repeatable routine that locks in focus before each match or grading.
Each of these tools is designed to help you stay cool, keep clarity, and perform under pressure.
When you’re ready, move on to the final module: Commit to the Mental Game — where we’ll move from coping to performing with conviction.
You’ve made it this far—which already puts you ahead of the pack. But now comes the real work: committing to the habits, reflections, and routines that will shape your mental performance. This final video ties together everything you’ve covered in the course and lays out 9 essential mental rules for thriving in high-pressure moments.
You’ll learn:
Why the biggest performance gains come from the simplest mindset shifts.
How to reframe nerves, setbacks, and self-doubt as fuel for focus.
What it really means to “trust your training” and stay in the moment.
You’ve now got the full toolkit—but it only works if you use it. Below are a few key reflection prompts to help cement your learnings and move from passive understanding to active commitment.
Step 1: Rate Yourself on the 9 Rules
After watching the video, rate yourself out of five on each of the 9 rules covered:
Focus on what’s in your control
Stay in the now
Learn how to refocus
Play your own game
Trust your training
Act as if
Use negativity as a trigger
Enjoy the moment
Stay positive
Step 2: Write Your Own ‘Performance Pledge’
In your own words, write a short paragraph that begins with:
“When I’m on the floor at my next big event, I will…”
This should serve as your performance promise—one that ties together your cause, your coping strategies, and your focus cues.
Step 3: Identify Your Personal Triggers
Based on your past experiences:
What are the top 3 things that knock you off your game mentally?
What strategy will you use to get back in the moment quickly?
These are your tools. Use them. Come back to them. Adapt them. This is your mental skills toolbox—designed to help you train, reflect, and perform at your best. Each resource below links directly to a skill we’ve covered.
Start your mental skills journey with the Needs Analysis—this gives you a clear snapshot of where you’re strong, and where you need to grow. From there, use the targeted tool below to sharpen specific areas of your game.
Watch this short explainer to help you get the most from the Needs Analysis Survey, then download the resource below to start mapping your needs.
Once you’ve identified your key focus areas, the next step is to make a clear plan. These goal-setting tools help you connect your 'Cause' to concrete, actionable steps using the SMART method. Use them to stay focused, track progress, and build momentum as you train with purpose.
Once you've watched this short video, download the resource below to get started with your goal setting.
Your inner voice can either build you up or break you down. The following resources expand on the ideas from the Confidence module, showing you how to rewrite unhelpful self-talk and build affirmations that actually stick. These are essential tools for silencing the inner critic and reinforcing belief in your training.
Use mental imagery to help you rehearse success before it happens—priming your mindset, sharpening technique, and preparing your body and brain for high-stakes moments. Use these guided exercises to lock in a confident, calm, and competition-ready state.
These resources help you train the skill of focusing on the right thing at the right time. Whether you're managing distractions, negative self-talk, or post-point frustration, these tools will help you stay locked in and perform with clarity under pressure.
Understand how nerves and arousal impact your performance—and more importantly, how to manage them. Start here to learn how to regulate your mental and physical state so you can stay composed and effective when it matters most.
Below are some practical ways to regulate arousal and bring yourself back into the ideal performance zone. Use them to calm the nerves, reset between matches, or settle in before a grading or big event.
If you need help winding down before high-pressure events or improve recovery between training blocks, use PMR to reduce tension, improve sleep quality, and enter competition day feeling calm and refreshed.
These tools help you take the guesswork out of getting ready. Build a consistent routine that calms nerves, sharpens focus, and sets you up to perform at your best—every time you step on the floor.
If this course helped you perform better, shift your mindset, or just feel more prepared walking into keiko or shiai—I’d love to hear from you.
This isn’t about ego. It’s about building something that genuinely helps kendoka face the mental game with confidence. Your thoughts, experiences, or even just a one-line testimonial will help me improve this course and share it with others who need it.
You can be anonymous, but feel free to add your name if you’re happy for me to quote you.
Thanks again for committing to this process. You’ve done more than most!