A very helpful quick reference card (5×7) full of invaluable tools and information for kids of all ages. Whether your child is involved in sports or not, implementing these tools and techniques at a young age will arm them for the rest of their life to face life’s challenges.

Helping kids build resilience is crucial for their emotional and mental well-being. Perhaps even more importantly, they will be able to take the lessons that they have learned into their adult lives, which will help them to be more prepared to face whatever challenges life throws at them. This document will help parents, coaches, mentors, or anyone who is leading kids to find tools and techniques for creating a resilient foundation in their early years.

Building resilience is crucial for our emotional, mental, and physical well-being. The focus of this document is to teens to begin laying groundwork early in life so that when you reach adulthood you will have some invaluable tools to deal with what the world will bring you.

This mindfulness meditation practice will help jiu jitsu competitors to cultivate presence, mental clarity, and focus while managing stress and performance anxiety. This practice blends mindfulness principles with jiu-jitsu-specific visualization and awareness techniques. Duration: 10–15 minutes

This mental imagery exercise is designed to help teen jiu-jitsu athletes mentally prepare for a tournament. It aims to boost confidence, reduce pre-competition anxiety, and enhance focus, so that athletes can perform at their best when they step onto the mat. Mental imagery allows athletes to rehearse successful outcomes, anticipate challenges, and visualize the calm and focus needed for peak performance. To get the most out of this exercise, it should be read to the athlete so that they can focus on what is being said.

This mental segmenting exercise is designed to help jiu-jitsu competitors manage stress and anxiety by breaking their thoughts and responses into actionable, manageable phases. It combines mindfulness, visualization, and focus-shifting techniques tailored to the demands of competition.

This mindfulness meditation is specifically designed for teen athletes to help them build focus, calm their minds, and enhance resilience. Whether before a game, during practice, or after a challenging moment, this practice can help teens center themselves, reduce anxiety, and increase mental clarity. The following meditation can be used daily or whenever needed to support mental well-being and peak performance.

The Progressive Relaxation technique helps athletes reduce physical tension and mental stress, promoting recovery and performance readiness. This guided exercise focuses on systematically relaxing muscle groups while enhancing body awareness.