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The Playbook is a 8-week online mental performance program for athletes ages 11 and above. It includes weekly mindset lessons, reflection tools, and practical exercises to help young athletes develop the mental edge they need to succeed

Each week, athletes will unlock a powerful video lesson focused on a key mental skill—like confidence, focus, resilience, or handling pressure. These short, engaging videos are designed to speak directly to young athletes, using real-world sports examples, challenges they can relate to, and practical tools they can start applying right away in training and competition. Every lesson builds on the last, helping athletes create a strong, game-ready mindset one week at a time.

Each week, athletes will complete focused journal prompts designed to deepen self-awareness, reinforce key mindset principles, and connect mental training to real-life situations. These prompts encourage reflection on performance, emotions, routines, and growth—helping athletes take ownership of their mindset and build lasting mental habits. Simple but powerful, the journaling process helps young athletes track progress, process setbacks, and stay focused on their goals throughout the program.

Throughout the program, athletes will complete guided goal-setting exercises to help them clarify what they want to achieve—and build a game plan to get there. These exercises teach young athletes how to set meaningful, realistic goals, break them into actionable steps, and stay accountable to their progress. Whether it’s improving focus, earning more playing time, or building confidence, each goal becomes a personal mission that fuels motivation and purpose both in and out of competition.

Athletes will learn how to take control of their inner voice and sharpen their focus with simple, effective drills they can use before, during, and after competition. These exercises help athletes replace negative thoughts with powerful, productive language, and teach them how to lock in when it matters most. By practicing focus routines and building a stronger mental script, athletes gain the tools to stay calm under pressure, bounce back from mistakes, and stay mentally locked in from start to finish.

Confidence isn’t something you’re born with—it’s something you build. In The Playbook, athletes gain practical tools to grow their self-belief through repetition, reflection, and real wins. From pre-game confidence routines to post-practice mindset resets, each tool is designed to help athletes recognize their strengths, own their progress, and show up with belief in themselves—even when the pressure is high. These tools are simple, actionable, and game-changing for any young competitor.

But why is mental fitness important for my athlete?  

  • "Up to 90% of athletic performance is mental."

    — U.S. Olympic Committee / Sport Psychology Research

  • "Only 1% of youth athletes receive formal mental training—yet 100% of them face mental challenges in sport."

    — Association for Applied Sport Psychology

  • "Athletes who engage in mental skills training report a 15–20% improvement in performance."

    — Journal of Applied Sport Psychology

The Playbook equips your child with the tools to handle pressure, bounce back from setbacks, and grow into a confident competitor

Week 1: The Mental Game Starts Here

Week 2: Goal Setting That Sticks

Week 3: Confidence from Within

Week 4: Self-Talk & Inner Language

Week 5: Focus & Flow

Week 6: Bouncing Back from “Losses”

Week 7: Visualization & Mental Rehearsal

Week 8: Your Mental Game Plan

Enroll

Get login access

Video Consultation

Watch weekly videos & complete exercises

Track progress & apply the mindset tools in practice /games

Delivered Through the Resilience Training App

The Playbook is fully integrated into the Resilience Training mobile app, making the entire experience seamless, structured, and easy to follow. Each week’s video lessons, journal prompts, and exercises are delivered directly to the athlete’s phone—keeping everything in one place. Progress is automatically tracked, and assigned coaches can view responses, monitor engagement, and provide feedback in real time. It’s a simple, streamlined way to stay accountable and build mental fitness step by step.

Resilience powers athletes all over the country!

"Champions aren’t made in gyms. Champions are made from something they have deep inside them—a desire, a dream, a vision."

— Muhammad Ali

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Meet the Minds Behind The Playbook

The Playbook was built by pro athletes and pro psychologists—combining real-world experience with proven mental performance strategies to help the next generation compete with confidence

  • From winning national titles at the University of Delaware to suiting up in the NFL and Arena Football League, Michael Atunrase has lived the athlete’s journey at every level. But the gridiron was only the beginning. Armed with a B.S. in Kinesiology, hands-on experience in UD’s Physical Therapy clinic, and elite credentials (CSCS, NASM, NASE), Mike pivoted from pro athlete to performance architect—developing science-driven systems that have elevated Olympians, All-Americans, and weekend warriors alike for more than a decade.

    His résumé spans Titus Sports Academy, Power Train Sports & Fitness, and acac Fitness & Wellness, where he directed programs for athletes in the NFL, MLB, NBA and every youth age group in between. As founder of Resilience Fitness & Sports Performance, Mike now delivers that same gold-standard training to clients worldwide through virtual platforms—merging biomechanics, sport science, and mental-skills coaching into one cohesive playbook.

    Off the performance floor, Coach Mike pours back into the next generation. He has spent seasons on the sidelines of youth basketball, soccer, and football, teaching young athletes that footwork and free throws matter—but mindset, character, and community matter more. His passion for mental health led him to co-create The Playbook, an eight-week mental-fitness curriculum that pairs pro-athlete wisdom with evidence-based psychology to help young competitors grow into confident, balanced humans.

  • Director of Mental Health & Curriculum Development

    Before she was a psychologist, Jacqueline Atunrase was “Ms. A”—the teacher every student trusted. Her classroom in was equal parts math, mentorship, and mindset coaching, and it sparked a lifelong mission: empower young people to thrive well beyond the bell. That calling led her back to graduate school, where she earned her PhD in Clinical & School Psychology from the University of Virginia and completed the School Mental Health Track at the University of Maryland School of Medicine.

    Today, Dr. Jacqueline serves as Assistant Clinical Director for the School-Based Mental Health Program at Children’s Hospital of Philadelphia, embedding evidence-based care directly into K-12 halls across the region. Her résumé spans Dragonfly Psychological Associates, UMB, and UVA—designing interventions that translate cutting-edge research into everyday resilience for children, teens, and the families who support them.

    Dr. Jacqueline’s passion for accessible mental-skills education made her the perfect co-author of The Playbook. She weaves clinical science, trauma-informed practices, and classroom-tested strategies into each week’s lesson, ensuring young athletes don’t just train harder—they think, feel, and grow healthier.