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What is Sport Psychology?

Sport Psychology involves how the mind influences you as an athlete and can hinder or help you perform to your potential. It draws on knowledge from many related fields including biomechanics, physiology, kinesiology, and psychology. Sport psychology consultants emphasize the use of mental skills training by educating and instructing them on how to use these skills effectively during performance situations.

Ashley is a performance coach and injury recovery specialist. You’re not “crazy” for coming to talk to someone like her, in fact, you're among the select athletes that acknowledge they want to be stronger. Nothing has to be wrong – talking to a sports psychology consultant means you want to get the competitive edge, the advantage, stress less, enjoy your sport more, compete more passionately, and have more authority when you perform. Who wouldn't want to be more confident?

Ashley teaches coping mechanisms to athletes that include: how to manage their emotions better, help with the perfectionism mindset, coming back from injury without hesitating or second guessing their abilities or having fear of re-injury, ease performance anxiety, channel nerves better, increase confidence, trust training, have a stronger self-esteem and self-acceptance, get over mental blocks, be more motivated, understand how body language affects us, utilize energy better, stop with comparisons of others, have better time management, improve focus & manage distractions, work through conflict, learn how to stand up for oneself, enhancing self talk, lessening negativity, developing stronger communication strategies, learning how to set effective goals, handle pressure, develop self-awareness and stronger social skills just to name a few. 

Who Can Benefit?

Anyone can benefit from a performance coach. Ashley works with youth athletes as young 8 years old to athletes training for their first marathon at 60 something. You could be a weekend warrior attempting a mud run, a ninja warrior competition, a high school athlete trying to earn a scholarship, a college athlete who isn’t the top dog suddenly, or a retiring athlete who no longer defines themselves by the sport and needs to learn how to cope without the sport. In her career, she has worked with youth athletes, junior high, high school athletes, recreational first timer competitors, collegiate All-Americans, Olympians, and National Champions. Everyone can improve their performance through their mental game. 

Coaches – Need help working on team cohesion, communication, anxiety, or  injury prevention? Open up to what research supports in performance coaching and share these advantages with your team. Learn how to motivate anyone and create the next leader or more effective ways to develop group goals & actually reach them!

High School Athletes – Want to compete at the next level? Learn how to get your mental game in line as much as your physical game and become versed in sports psychology. Grab an opportunity to get ahead & get out of your own way!

Elite Athletes – Ever think about tweaking a few parts of your routine? Are you stuck in a rut? Use all of your resources and educate yourself on the mental edge. Don’t let your opponent have a leg up on you.

Performers – Have stage fright, anxiety, or nerves before the show? You only get one 1st impression or try out? Any type of performer or presenter can benefit from mental skills training and building their confidence.

Students - Overwhelmed applying for schools, stressed about finals, need help organizing yourself, panicking before tests, or want direction figuring out what you want to major in? Perfectionism and high expectations with current demands on high school students can be tough if you don't know how to navigate through. Performance psychology skills help here too. 

Parents – Help your child gain strategies on focusing in school, how to become more physically active,  how to increase his or her confidence in sport, dealing with peer pressure, adapting to a new role on a team, or even just coping skills for life’s journey. Learn when to correct, what situations they will hear you in, how best to get them to respond, and how to be the best supportive sport role model for your athlete.

Exercisers – Need more motivation to start a program? Maybe how to maintain one or how to really lose weight? Sport Psychology strategies and tools can help you finally get consistent and produce results.

Recreational Athletes – Want to run a half marathon or attempt a triathlon? Playing in a golf tournament this weekend with your colleagues? Acquire some techniques and tips to better prepare you. Don’t let emotion over power you and learn what you can and can’t control.

Business Professionals – Giving a big presentation, sales pitch, or going on an interview? Brush up on strategies to ace your competition. Performance Psychology can assist you in being more assertive, confident, and dealing with criticism or confrontation. Practice tough interview questions and learn the best responses to really make you stand out.

Executives – Looking for a new employee or ways to expand your communication skills? Be trained in how to spot situations for improvement and ultimately grow your business with effective, productive employees. Less absenteeism and excuses to build better relationships.

Busy Moms – Don’t have time for everything? Need to relax or manage stress more effectively? Performance Psychology can help you cope with adversity, perhaps teach you how to implement imagery and stress reduction into your daily routine.


One-on-One Sessions:

  1. Complete 2 forms for Ashley to prepare for the session

  2. Ashley does in office sessions or video conferencing like Face Time or Skype

  3. First session is 1 hour and 15 minutes

  4. Follow up sessions are 50 min to 1 hour 

  5. It's a process, respect that learning material will take multiple sessions and that strategies taught build on one another

  6. During our initial sessions, we want to build a foundation with athletes. She encourages people to be consistent in their appointments so that athletes see progress swiftly & trusts the process.

  7. Ashley suggests seeing clients 1-3 weeks apart when we're getting started because the more consistent we are, the faster you’ll see progress and confidence.

  8. Once we establish want we want to work on and build a foundation, she wants to see athletes apply techniques on their own. Athletes often check in, tune up, or review before try outs, big tournaments, or when situations change throughout the year.

Team Workshops:

  1. Inquire about Ashley speaking to a team - 1 hour to 3 hour presentations
  2. Conducts a workshop for a team that involves participation from the group- can range from 3 hours, to a full day, to 2-3 days, to once a week for a 3 week series
  3. She is flexible on topics and can adapt to a particular group, but topics she has presented on previously are:
  • To Parents of Sport Groups- about how they support or place pressure on their athlete, and specific strategies on how to help their athlete be successful, bettering communication between the athlete and parent
  • Personality in Performance - learn how we hold onto comments, letting things go, how we compare ourselves to teammates too much, doing things to impress others, and taking care of your job vs. worrying about others
  • Developing emotional intelligence as a team – becoming self-aware, knowing your role
  • Creating team integrity, personal responsibility, build a team culture so everyone is part of the group, how to operate as a team more effectively/avoid cliques, how to interact as a group
  • How to build confidence, ease anxiety, enhancing self talk, channeling nerves, and maintaining focus
  • Knowing the warning signs of a deteriorating performance and how to reset our emotions 
  • Stress Management - balancing responsibilities, utilize our energy better  
  • How to get over mental blocks
  • Setting Goals - for the season or year, how to actually achieve them and measure progress rather than just having an outcome goal
  • Perfectionist Mindset -  the damages of this, learning how to be okay with mistakes and learning from each experience
  • Communication among the team – how your perception, your tone, your body language, your intention, and your attitude is received, and how to interact effectively
  • Transitioning to college, retiring from sport, how to find balance, or avoiding burnout
  • Sports Injury Recovery - addressing the mental and emotional impact of sports injuries and coming back without hesitation and fear
  • Social Media affecting athletes and college recruitment

Coaches or Instructor Workshops:

  1. Inquire about Ashley speaking to a group of coaches, staff members of an organization, school district inservice, sales team members, etc.
  2. One time presentation can range from 1 hour to 3 hours
  3. Conducts an interactive workshop for a group - can range from 3 hours, to a full day, to 2-3 days, to once a week for a 3-4 week series

Athlete Experience:

  1. Ashley comes out to see athlete practice, compete, and holds multiple sessions during the visit
  2. Can include interacting with coaches
  3. Experience can be over a weekend or 3-4 days at a competition

Athlete Camps:

  1. Develops and runs mental training camp during the summer months
  2. Previously camp has run 2 days, 3 days, or a night "class" series over a month

Topics covered in camp: 

  • build confidence & trust training
  • enjoy training again, find passion & motivation
  • work on self talk or negative thinking
  • work through conflict with teammates
  • ease anxiety or work on perfectionism
  • goal setting & time management
  • communication, addressing authority, standing up for self
  • maintain focus or eliminate distractions
  • manage emotions & handle pressure
  • develop emotional intelligence- perseverance, self awareness, social skills
  • understand body language, channeling nerves