References &
Sources (French only)

References Mental scan

Progressive Mental Activation (3.1)

• The scientific concept: The Yerkes-Dodson Law (Inverted U). It posits that there is an optimal level of arousal for each task. Progressive arousal allows for increased power without exceeding the threshold of "over-activation," which impairs fine motor skills.

• Reference sources: * Yerkes, RM, & Dodson, JD (1908): The original study on the relationship between pressure and performance.

  • Hanin, YL (2000): Once again, his IZOF model is the reference for the individual adjustment of this activation.

• Evidence of impact: Prevents "flatness" (lack of energy) at the start and stabilizes attention from the first seconds of effort.

• FTEM Alignment: Crucial for Talent (T3-T4) to learn how to calibrate their energy according to the stakes.

 

Advanced Mental Imagery (3.2)

• The scientific concept: Functional Equivalence and the PETTLEP protocol. This method goes beyond simple "visualization" by including physical sensations (kinesthesia), the environment, real-time timing, and emotion.

• Reference sources: * Holmes, PS, & Collins, DJ (2001): Creators of the PETTLEP model, the academic reference for imaging.

  • Smith, D., et al. (2007): Research on the effectiveness of PETTLEP-based interventions.

• Evidence of impact: Statistically significant improvement in technical execution and self-confidence compared to conventional imaging.

• FTEM alignment: Specific to Elite (E2) and Mastery (M) for the millimeter-precise adjustment of complex gestures.

 

Deep Relaxation Method for Mental Endurance (3.3)

• The scientific concept: Intra-exercise recovery and hypometabolism. The goal is to reduce oxygen consumption and nervous system load during rest phases or periods of low intensity to preserve energy reserves for the final sprint.

• Reference sources: * Benson, H. (1975): "The Relaxation Response", neurophysiological basis of metabolic stress reduction.

  • Jacobson, E. (1938): Progressive Relaxation, used to eliminate unnecessary residual muscular tension.

• Evidence of impact: Prolonged ability to maintain vigilance (sustained attention) and saving of physical energy.

• FTEM Alignment: Major for endurance sports and multi-day competitions (Elite E1-E2).

 

Mental Energy Regulation Techniques (3.4)

• The scientific concept: Regulatory Self-Efficiency. This refers to the ability to perceive fluctuations in one's energy "reservoir" and to use cognitive "pacing" strategies.

• Reference sources: * Baumeister, RF, et al. (2007): Ego Depletion Theory — the idea that willpower is a limited resource.

  • Marcora, S. (2009): Importance of perceived exertion (RPE) as a central regulator.

• Proof of impact: Prevents mental collapse at the end of competition and optimizes clear decision-making under extreme fatigue.

• FTEM alignment: Essential from Talent (T4) onwards to learn how to manage tournaments or long matches.

 

Mental Preparation for High-Risk Sports (3.5)

• The scientific concept: Inhibition Management and Sensation Seeking. In extreme or high-risk sports, mental preparation focuses on automating safety procedures under thermal and emotional stress (fear of death/injury).

• Reference sources: * Zuckerman, M. (1994): Sensation Seeking Theory.

  • Le Scanff, C. (2000): French specialist in risk and stress management in extreme environments.

• Evidence of impact: Increased fine motor control despite adrenaline discharge and reduction of critical judgment errors.

• FTEM alignment: Specific to high-risk disciplines (alpine skiing, air sports, motorsport) at Elite and Mastery levels.

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Self-Assessment and Real-Time Mental Adjustment (3.6)

• The scientific concept: The Metacognitive Feedback Loop. This is the athlete's ability to act as their own "control system," capable of detecting a gap between their current mental state and their Ideal Performance State (IPS) in order to apply an immediate correction.

• Reference sources: * Zimmerman, BJ (2000): Cyclical model of self-regulated learning (Planning, Performance, Self-reflection).

  • Efklides, A. (2011): Work on metacognitive experiences and action control.

• Proof of impact: Reduces latency after an error and allows you to stay "in the game" despite changing conditions.

• FTEM alignment: Crucial for Elite stages (E1-E2). At this level, the adjustment must be almost instinctive.

 

Self-Motivation Techniques (3.7)

• The scientific concept: Volition Strategies (the transition from intention to action). Unlike motivation (wanting to do something), self-motivation deals with the processes that protect this intention from distractions and fatigue.

• Reference sources: * Heckhausen, J., & Gollwitzer, PM (1987) - Rubicon model: Explains the transition between deliberation and firm commitment.

  • Kuhl, J. (1984): Action control theory (Action vs State orientation).

• Evidence of impact: Maintaining high training intensity even during plateaus or periods of solitude.

• FTEM alignment: Vital for the Talent stage (T3-T4) where the training load increases massively.

 

Mental Preparation for Teamwork (3.8)

• The scientific concept: Shared Mental Models (SMM). This refers to the convergence of tactical and psychological representations among team members to act in a coordinated manner without verbal communication.

• Reference sources: * Cannon-Bowers, JA, et al. (1993): Theory on shared mental models in high-performance teams.

  • Eccles, DW, & Tenenbaum, G. (2004): Coordination and communication in team sports.

• Evidence of impact: Improved tactical fluidity and reduced interpersonal conflict under pressure.

• FTEM Alignment: Crucial for team sports at Talent (T2) to Mastery (M) stadiums.

 

Ethical Approach and Mental Preparation (3.9)

• The scientific concept: Moral Development and Sportsmanship. This module deals with integrity, the management of cheating (doping, simulation) and respect for the opponent as the basis for sustainable performance.

• Reference sources: * Shields, DL, & Bredemeier, BJ (1995): "Character Development and Physical Activity".

  • Kavussanu, M. (2008): Works on morality in sport and pro-social vs anti-social behavior.

• Proof of impact: Strengthens the athlete's brand image and ensures a career free of ethical stains (fundamental for sponsors and federations).

• FTEM alignment: Essential from Foundation stage (F1) and throughout all levels. 

 

Mental Progress Journaling (3.10)

• The scientific concept: Expressive Writing and the consolidation of learning. Noting one's feelings and progress allows subjective experiences to be transformed into objective data, facilitating awareness and the anchoring of skills.

• Reference sources: * Pennebaker, JW (1997): "Writing about Emotional Experiences as a Therapeutic Process".

  • Smyth, JM (1998): Meta-analysis on the health and performance benefits of writing.

• Evidence of impact: Increased sense of self-efficacy and better analysis of patterns of success or failure.

• FTEM alignment: Recommended for all, but a massive progression weapon for Talents (T4) preparing for the move to the pros.

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Mental Rehearsal with Sensations and Emotions (3.11)

• The scientific concept: Emotional Imagery and the activation of the limbic system. Unlike purely visual visualization, the integration of emotions (joy, controlled rage, relief) and sensations (proprioception) creates a much more robust and stress-resistant memory trace.

• Reference sources: * Lang, PJ (1979) - Bioinformational Theory: Postulates that the mental image is a data structure containing propositions of stimulus, response and meaning (emotion).

  • Holmes & Collins (2001): The "E" (Emotion) and the "S" (Sensation) of the PETTLEP model.

• Evidence of impact: Better transfer of mental rehearsal to real competition, where emotion is omnipresent.

• FTEM alignment: Crucial for Elite (E2) and Mastery (M) to manage emotionally charged environments (Olympic Games, finals).

 

Method for Reinforcing Intrinsic Motivation (3.12)

• The scientific concept: Supporting Basic Psychological Needs. Intrinsic motivation cannot be decreed; it is cultivated by nurturing feelings of autonomy (choice), competence (mastery), and belonging (social connection).

• Reference sources: * Ryan, RM, & Deci, EL (2017) - Self-Determination Theory: The most validated theory in the world on human motivation.

  • Vallerand, RJ (2007): Hierarchical model of intrinsic and extrinsic motivation in sport.

• Evidence of impact: Increased resilience to performance plateaus and massive reduction in the risk of "dropout".

• FTEM alignment: Vital from Foundation (F3) and throughout the Talent path (T1-T4).

 

Mental Mapping of Skills and Objectives (3.13)

• The scientific concept: Cognitive Structuring and "Mind Mapping". Using spatial visual representations to organize objectives allows for better information retrieval under stress and clarifies the hierarchy of tactical priorities.

• Reference sources: * Buzan, T. (1974): Although popular, his concepts are validated by cognitive psychology on the organization of information.

  • Eppler, MJ (2006): Studies on knowledge visualization for decision making.

• Evidence of impact: Reduces cognitive load by providing an overview, facilitating long-term planning and short-term focus.

• FTEM alignment: Excellent for Talent (T3-T4) and Elite (E1) to structure the dual project (studies/sport) and career.

 

Mentalization Techniques (3.14)

• The scientific concept: Theory of Mind applied to sport. This refers to the ability to understand and anticipate the intentions, emotions, and thoughts of the opponent or teammates (cognitive empathy).

• Reference sources: * Frith, CD, & Frith, U. (2003): Cerebral mechanisms of mentalization.

  • Gallese, V. (2001): Work on mirror neurons and the internal simulation of the actions of others.

• Evidence of impact: Improves tactical anticipation and game reading, particularly in duels (fencing, tennis, combat).

• FTEM Alignment: Major at Elite stage (E2) to dominate the opponent psychologically.

 

Paradoxical Mental Recovery (3.15)

• The scientific concept: The Rebound Effect and total cognitive rest through contrasting activity. The idea is to saturate the brain with an activity completely opposite to sport (e.g., art, mathematics, complex games) to force the performance system into complete standby mode.

• Reference sources: * Wegner, DM (1994) - Ironic Process Theory: Explains why trying not to think about something doesn't work, and why contrasting activities is more effective.

  • Sonnentag, S. (2012): Work on "Psychological Detachment" as a predictor of future performance.

• Evidence of impact: Prevents nervous system overload (fatigue) and allows you to return to training with maximum cognitive freshness.

• FTEM alignment: Essential for Mastery (M) to manage 10-15 year careers without burnout.

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Refocusing on Gratitude for Motivation (3.16)

• The scientific concept: Negativity Bias and its reversal. The elite brain is programmed to spot errors. Gratitude acts as an emotional regulation technique that broadens the attentional field (Broaden-and-Build Theory) and reduces exhaustion linked to constant self-criticism.

• Reference sources: * Fredrickson, BL (2001): Theory of expanding and constructing positive emotions.

  • Wood, AM, et al. (2010): Meta-analysis on gratitude and clinical and social well-being.

• Evidence of impact: Reduction of trait anxiety and improvement in the quality of relationships within the technical staff.

• FTEM alignment: Crucial in Elite (E2) to counterbalance the pressure of pure results and in Mastery (M) for career longevity.

 

Mental Stretching Techniques (3.17)

• The scientific concept: Cognitive Flexibility (Executive Functions). Just as physical stretching prepares the muscle for range of motion, mental stretching involves forcing the brain to rapidly alternate between contradictory tasks or opposing perspectives to increase neural fluidity.

• Reference sources: * Diamond, A. (2013): Major works on executive functions (inhibition, working memory, flexibility).

  • Miyake, A., et al. (2000): Study on the unity and diversity of executive functions.

• Evidence of impact: Improves decision-making reaction speed and adaptability to unforeseen tactical changes.

• FTEM Alignment: Major for Talent (T3-T4) when tactical complexity increases.

 

Imposter Therapy for Self-Confidence (3.18)

• The scientific concept: The Imposter Phenomenon (IP) and external attribution. This module aims to restructure the belief that success is due to luck, by strengthening the internalization of skills and the feeling of legitimacy.

• Reference sources: * Clance, PR, & Imes, SA (1978): Original definition of imposter syndrome.

  • Leary, MR, et al. (2000): Link between perceived imposture and social anxiety in evaluation situations.

• Evidence of impact: Stabilization of self-confidence upon entry into high-level structures (national selection, professional club).

• FTEM alignment: Vital during the transition from Talent (T4) to Elite (E1), a period of maximum identity vulnerability.

 

Mental Preparation Technique for Uncertainty (3.19)

• The scientific concept: Tolerance for Ambiguity and radical acceptance. It involves training the brain to function without trying to control everything, focusing on the process rather than the uncertain outcome.

• Reference sources: * Budner, S. (1962): Analysis of tolerance for ambiguity as a personality variable.

  • Gigerenzer, G. (2008) - Heuristic Decision Making: How to make optimal decisions under radical uncertainty.

• Evidence of impact: Reduction in pre-competition anxiety related to external factors (weather, referee decisions, field conditions).

• FTEM alignment: Essential for Mastery (M), where the athlete must perform despite uncontrollable variables.

 

Mental Modeling of Adversaries (3.20)

• The scientific concept: Perspective-Taking and behavioral analysis. Beyond tactics, this module teaches you to "think like the other person" to anticipate their emotional reactions and weaknesses under pressure.

• Reference sources: * Decety, J., & Grezes, J. (2006): The neural bases of empathy and perspective-taking.

  • Jackson, RC, et al. (2006): Research on anticipation and deception (feigning) in sport.

• Evidence of impact: Increased effectiveness of feints and better management of psychological duels (nerve warfare).

• FTEM Alignment: Specific to dueling/combat sports in Elite (E2).

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Programming Mental Recovery Points (3.21)

• The scientific concept: Cognitive micro-breaks and attention restoration. The brain can only maintain peak alertness in short bursts. Scheduling relaxation points helps prevent decision fatigue.

• Reference sources: * Ariga, A., & Lleras, A. (2011): Demonstrate that brief interruptions help maintain attention on a prolonged task.

  • Epstein, D. (2013): Work on energy resource management in high-level sport.

• Evidence of impact: Maintaining a consistent level of accuracy at the end of a match or competition.

• FTEM alignment: Crucial for Elite (E2) in long-duration sports (tennis, cycling, golf) to avoid mental "air gaps".

 

Mental Breakdown of Tasks into Key Steps (3.22)

• The scientific concept: Chunking and working memory management. By grouping complex information into simple units (key steps), cognitive load is reduced, freeing up space for improvisation and responsiveness.

• Reference sources: * Miller, GA (1956): The seminal article on information processing capacity ("The Magical Number Seven").

  • Gobet, F. (2005): Expertise and chunking mechanisms in high-performance domains.

• Evidence of impact: Accelerated decision-making and improved execution of complex tactical schemes.

• FTEM alignment: Essential from the Talent stage (T2-T3) to help youngsters assimilate increasingly dense game systems.

 

Self-Motivation Through Internal Celebration (3.23)

• The scientific concept: Endogenous Positive Reinforcement and dopamine release. Mentally celebrating small victories (a successful technical move, correct positioning) activates the reward circuit, which reinforces learning and maintains perseverance.

• Reference sources: * Schultz, W. (2015): Work on dopaminergic neurons and reward prediction.

  • Bandura, A. (1997): Self-motivation as a driver of self-efficacy.

• Proof of impact: Maintaining a positive dynamic even if the overall result is temporarily unfavorable.

• FTEM alignment: Vital for the Foundation (F3) and Talent (T1) stages to build a solid pleasure-effort link.

 

Mental Mapping of Obstacles and Solutions (3.24)

• The scientific concept: The WOOP (Wish, Outcome, Obstacle, Plan) or mental contrast with implementation intentions. It involves not only visualizing success, but actively anticipating obstacles and programming an automatic response ("If X happens, then I do Y").

• Reference sources: * Oettingen, G. (2014): Creator of the mental contrast model (Rethinking Positive Thinking).

  • Gollwitzer, PM (1999): Implementation intentions: simple plans to achieve complex goals.

• Proof of impact: Dramatic increase in the success rate in achieving difficult objectives.

• FTEM Alignment: Major for Elite (E1-E2) to prepare for crisis scenarios in competition.

 

Active Mental Stretching (3.25)

• The scientific concept: Task Switching Flexibility. Unlike passive stretching, active stretching involves repeatedly training yourself to move from a state of deep calm to a state of explosive activation.

• Reference sources: * Monsell, S. (2003): Work on "Task Switching" and associated cognitive costs.

  • Meiran, N. (2010): Mechanisms for preparing for task change.

• Evidence of impact: Improves the ability to remain clear-headed during rapid transition phases (e.g., switching from defense to attack).

• FTEM alignment: Essential for Mastery (M) and high-intensity intermittent sports.

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Real-Time Mental Ability Assessment (3.26)

• The scientific concept: Fluctuating Self-Efficacy (SE). Unlike general confidence, real-time SE is the ability to assess one's resources in the face of an immediate challenge. This relies on monitoring the skills available at any given moment.

• Reference sources: * Bandura, A. (1997): Self-efficacy theory (foundation of capability assessment).

  • Feltz, DL (1988): A study of self-confidence and performance in critical moments of competition.

• Evidence of impact: Allows the athlete to adjust their level of risk-taking (e.g., attack or hold back) according to their actual perception of their abilities.

• FTEM alignment: Crucial at the Elite (E2) stage for the strategic management of high-tension moments.

 

Mental Preparation Inspired by Active Meditation (3.27)

• The scientific concept: Flow through Action (Action-Focused Mindfulness). Unlike seated meditation, active meditation involves focusing attention on kinesthetic sensations in motion, which reduces interference from the prefrontal cortex (the "thinker").

• Reference sources: * Gardner, FL, & Moore, ZE (2004): MAC (Mindfulness-Acceptance-Commitment) model applied to movement.

  • Jackson, SA, & Csikszentmihalyi, M. (1999): “Flow in Sports”.

• Evidence of impact: Facilitates entry into the "Flow" state and reduces self-judgment during technical execution.

• FTEM alignment: Ideal from the Talent stage (T3) to facilitate the learning of complex movements.

 

Technique for Connecting to Deep Motivation (3.28)

• The scientific concept: Athletic Identity and Values. This module focuses on the alignment between action and intrinsic values ​​(why do I do this sport?). This is the driving force behind long-term resilience.

• Reference sources: * Deci, EL, & Ryan, RM (2000): Self-Determination Theory (need for autonomy and meaning).

  • Blanchard, CM, et al. (2009): Research on harmonious passion vs obsessive passion in sport.

• Evidence of impact: Prevents burnout and maintains engagement during periods of injury or disappointing results.

• FTEM alignment: Vital for the Mastery (M) to give meaning to a very high-level career over the long term.

 

Mental Silence Technique (3.29)

• The scientific concept: Intrusive Thought Inhibition and Cognitive Noise Reduction. The goal is to put the brain into "pure execution" mode by deactivating the default mode network (which generates intrusive thoughts about the past or the future).

• Reference sources: * Wegner, DM (1994): Ironic Process Theory (how not to let intrusive thoughts take hold).

  • Eysenck, MW, et al. (2007) - Attentional Control Theory: How mental silence releases attentional resources.

• Impact evidence: Increases reaction speed and clarity of game reading in fast-paced sports.

• FTEM alignment: Major for Elite (E1-E2) stadiums and extreme precision events.

 

Combined Mental and Physical Warm-up Routine (3.30)

• The scientific concept: Psychoneuromuscular Theory. The combined warm-up synchronizes neuronal activation with muscular activation, creating a "pre-activation" of motor patterns even before the first real movement.

• Reference sources: * Guillot, A., & Collet, C. (2008): "The Neurophysiological Foundations of Mental Imagery".

  • Wakefield, C., et al. (2013): Studies on the integration of imaging into physical warm-up routines.

• Evidence of impact: Reduces game entry time and decreases technical errors during the first minutes of competition.

• FTEM alignment: Recommended for all, particularly in Talent (T4) to professionalize the approach to competition.

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Micro-Practices of Mental Energy (3.31)

• The scientific concept: Micro-breaks and Attention Restoration Theory. This involves using sequences of 10 to 30 seconds to induce a flash relaxation response or a peak of activation through sensory anchors.

• Reference sources: * Kaplan, S. (1995): Attention restoration theory.

  • Loehr, J., & Schwartz, T. (2003): “The Power of Full Engagement” — managing energy, not time.

• Evidence of impact: Prevents cognitive exhaustion during long competitions and maintains constant alertness.

• FTEM alignment: Crucial for Elite (E2) and Mastery (M) to manage downtime and transitions.

 

Conscious Management of Mental Resources (3.32)

• The scientific concept: Ego Depletion and "Cognitive Pacing". The athlete learns to perceive their mental load as a finite resource and to prioritize their cognitive efforts (decisions, willpower) for decisive moments.

• Reference sources: * Baumeister, RF, et al. (1998): Study on the strength of self-control as a limited resource.

  • Inzlicht, M., & Schmeichel, BJ (2012): Process model of self-control.

• Proof of impact: Optimizes clarity at the end of the match and avoids tactical errors due to decision fatigue.

• FTEM alignment: Decisive in Elite (E1-E2) for sports with high strategic requirements.

 

Controlled Overload to Develop Mental Resilience (3.33)

The scientific concept: Stress Inoculation Training (SIT). The athlete is exposed to increasing cognitive or emotional stresses in a safe environment to increase their tolerance threshold and coping abilities.

• Reference sources: * Meichenbaum, D. (1985): Creator of the SIT (Stress Inoculation Training) protocol

  • Sarkar, M., & Fletcher, D. (2014): Developing resilience through controlled exposure to challenges.

• Evidence of impact: Reduces emotional reactivity to unforeseen events and strengthens the competitor's psychological "shell".

• FTEM Alignment: Major for Talent (T4) and Elite (E1) stages to prepare for the transition to the international level.

 

Method of Changing Mental Angle (3.34)

• The scientific concept: Cognitive Reframing. The ability to modify the meaning of an event (e.g., seeing an error not as a failure but as an adjustment data point) in order to modify the associated physiological response.

• Reference sources: * Lazarus, RS, & Folkman, S. (1984): Transactional model of stress and coping.

  • Ellis, A. (1994): Rational-emotive therapy applied to sport.

• Evidence of impact: Rapid transformation of frustration into constructive motivation, reducing latency time after disappointment.

• FTEM alignment: Essential for all levels, particularly in Talent (T3-T4).

 

Anchoring in “Confidence in Action” (3.35)

• The scientific concept: Self-efficacy through mastery experience. Unlike overall confidence, action confidence focuses solely on the ability to execute the next technical move, regardless of the final result.

• Reference sources: * Bandura, A. (1977): Sources of self-efficacy (Performance achievements).

  • Moran, A. (2012): Work on process-oriented focus.

• Evidence of impact: Stabilizes performance in hostile or uncertain environments by bringing the athlete back to what they physically control.

• FTEM alignment: Specific to Mastery (M) to perform under extreme media or performance pressure.

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Body and Mind Synchronization Technique (3.36)

• The scientific concept: Somato-Psychic Coherence. This module is based on the unity between intention (brain) and action (muscle). A desynchronization (thinking faster than you act or vice versa) generates technical errors.

• Reference sources: * Guillot, A., & Collet, C. (2005): Work on the links between mental imagery and neuromuscular response.

  • Fogel, A. (2009): "The Psychophysiology of Self-Awareness", on body awareness in motion.

• Evidence of impact: Reduction of the "timing gap" between decision and execution, increasing the fluidity of the movement.

• FTEM alignment: Crucial for Talent (T2-T3) to stabilize technical foundations.

 

Technique for Preparing for a “Mental Reset” (3.37)

• The scientific concept: The Cognitive Reset or the inhibition of the "Perseverance Bias". After a serious error or a brilliant performance, the athlete must clear their working memory to return to the present ("Next Play Speed").

• Reference sources: * Ravizza, K. (2001): Concept of "Parking" or "Flush" (evacuating past action).

  • Baumeister, RF (1984): Studies on pressure and the ability to stop ruminating thoughts.

• Evidence of impact: Prevents consecutive faults and stabilizes mood during competition.

• FTEM alignment: Major for Elite (E1) to manage match turning points.

 

Anchoring in Sustainable Trust (3.38)

• The scientific concept: The Robustness of Self-Efficacy. Unlike the fleeting confidence linked to the latest result, lasting confidence is based on the internalization of skills and consistent effort.

• Reference sources: * Bandura, A. (1997): Sources of self-efficacy (including past mastery experiences).

  • Vealey, RS (2001): Sport Confidence Model.

• Evidence of impact: Maintaining a high level of ambition despite a period of poor form or disappointing results.

• FTEM alignment: Essential for Mastery (M) to last at the top.

 

Scheduling of Planned Mental Breaks (3.39)

• The scientific concept: Attention Restoration Theory (ART). Voluntary focus is a finite resource. Scheduling periods of complete disconnection allows executive functions to recharge.

• Reference sources: * Kaplan, R., & Kaplan, S. (1989): Foundations of attentional retrieval.

  • Duhigg, C. (2012): On the automation of resting routines in high-performance systems.

• Evidence of impact: Increased tactical awareness during the final phase of a competition (e.g., 4th quarter, end of a marathon).

• FTEM alignment: Decisive for long-duration sports in Elite (E2).

 

Mental Training through Meditation in Motion (3.40)

• The scientific concept: The Unification of Attention and Action (Mushin). Inspired by martial arts but validated by neuroscience, this concept aims to act without "discursive thought" (without an inner voice commenting on the action).

• Reference sources: * Kauffman, SA (2002): Study of the "No-Mind" state (Mushin) in sports psychology.

  • Varela, FJ, et al. (1991) - The Bodily Inscription of the Mind: On the cognitive sciences and the phenomenological experience of movement.

• Proof of impact: Maximum instinctive reaction speed and total mental energy saving.

• FTEM Alignment: Specific to Mastery (M) and combat or dueling sports.

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Controlled Variability Mental Rehearsal (3.41)

• The scientific concept: Differential Learning. Unlike the rigid repetition of a perfect movement, this module proposes imagining variations (slight changes in angle, speed or terrain) to strengthen the robustness of the motor pattern in the brain.

• Reference sources: * Schöllhorn, WI (2000): Creator of differential learning, demonstrating that variability accelerates the acquisition of skills.

  • Schmidt, RA (1975) - Schema Theory: On how the brain stores generalized motor programs.

• Evidence of impact: Improved ability to adapt to unforeseen technical events and reduced risk of "breakdown" in changing conditions.

• FTEM alignment: Crucial at the Talent stage (T3-T4) to avoid technical rigidity.

 

The “Mental Compass” Technique for Decision Making in Motion (3.42)

• The scientific concept: Decision Ecology (Rapid Heuristics). This involves training athletes to use simple mental cues (directional anchors) to make ultra-fast decisions without going through a full logical analysis.

• Reference sources: * Gigerenzer, G. (2008) - Gut Feelings: On the superiority of mental shortcuts in complex and fast-paced environments.

  • Raab, M. (2012): Specialist in intuitive decision-making in high-level sport.

• Evidence of impact: Drastic reduction in decision reaction time and reduction of hesitation.

• FTEM alignment: Major for Elite (E1-E2) stadiums, particularly in team or combat sports.

Mental Training with “Oscillating” Energy (3.43)

• The scientific concept: Ultradian Rhythm Management. The idea is to train the athlete to consciously alternate between phases of "high mental intensity" and phases of "lightning recovery" (oscillation), even within a competition.

• Reference sources: * Loehr, J., & Schwartz, T. (2003) - The Power of Full Engagement: The reference on energy oscillation for sustainable performance.

  • Rossi, EL (1991): Work on biological rhythms and cognitive performance.

• Evidence of impact: Prevention of burnout in competition and maintenance of a peak of energy during "key" moments of the event.

• FTEM alignment: Essential for Mastery (M) to manage long careers and intense competition days.

 

Mental Contact Training (3.44)

• The scientific concept: Social and Perceptive Anticipation. In contact or dueling sports, this module trains the ability to "sense" the opponent's intention by analyzing micro-movements and the psychological pressure exerted.

• Reference sources: * Williams, AM, & Ward, P. (2007): World experts on anticipation and perceptual expertise in sport.

  • Rizzolatti, G. (2004) - Mirror Neurons: Explains how we understand the actions of others by simulating them internally.

• Evidence of impact: Improved defensive timing and ability to "read" the opponent before they initiate their action.

• FTEM alignment: Specific to Elite (E2) and dueling disciplines (fencing, judo, boxing).

 

Mental Simulation with “Extreme Atmosphere” (3.45)

• The scientific concept: Sensory Habituation. We mentally simulate (or via audio/video media) the most hostile distractions (crowd noise, whistles, insults, heat, cold) to saturate the brain and train it to filter these background noises.

• Reference sources: * Oudejans, RR (2009) - Pressure Training: Demonstrates that training with distractions reduces the effect of surprise and anxiety.

  • Landers, DM (1980): Works on arousal and selective attention.

• Evidence of impact: Psychological immunity to hostile environments and maintenance of the performance bubble.

• FTEM alignment: Vital for the transition to the International Elite (E2), where the environment changes radically compared to national competitions.

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Mental Heart Rate Management (3.46)

• The scientific concept: Cognitive Biofeedback. This involves using breathing and visualization techniques to consciously influence the autonomic nervous system (via the vagus nerve) in order to lower heart rate or increase heart rate variability (HRV).

• Reference sources: * Lehrer, PM, et al. (2000): The reference on HRV regulation for performance.

  • Lagos, L., et al. (2008): Specific study on biofeedback for elite athletes.

• Evidence of impact: Faster recovery between explosive efforts and maintenance of fine motor skills despite adrenaline.

• FTEM alignment: Crucial for Elite (E2) in precision sports (shooting, biathlon) or high intermittent intensity sports.

 

“Mental Mentor” in Visualization (3.47)

• The scientific concept: Internal Social Modelling and vicarious learning. The athlete imagines being advised or observed by a role model of excellence (mentor), which activates confidence patterns and high-level technical attitudes.

• Reference sources: * Bandura, A. (1986) - Social Cognitive Theory: On the importance of models in the acquisition of behaviors.

  • Cumming, J., & Hall, C. (2002): Using imagery to build confidence through modeling.

• Evidence of impact: Increased sense of legitimacy and easier access to creative tactical solutions.

• FTEM Alignment: Ideal for Talent (T4) when integrating into intimidating professional structures.

 

Mental Simulation of Climatic Factors (3.48)

• The scientific concept: Contextual Conditioning. The brain learns to associate adverse conditions (rain, wind, extreme heat) with a calming response rather than a stress response, using multisensory imagery.

• Reference sources: * Hancock, PA (1986): On the impact of extreme thermal environments on cognitive performance.

  • Casadio, JR, et al. (2017): Studies on mental preparation for heat for elite athletes.

• Evidence of impact: Reduction in perceived exertion (RPE) despite difficult conditions and maintenance of tactical awareness.

• FTEM alignment: Vital for Elite (E2) and Mastery (M) for international competitions (e.g., Olympics in tropical climates).

 

Graded Mental Exposure Technique (3.49)

• The scientific concept: In Vivo and Imaginary Exposure. Inspired by phobia treatment protocols, the athlete is exposed to their sporting fears (injury, failure, audience) in a very progressive way to desensitize the amygdala.

• Reference sources: * Wolpe, J. (1958) - Systematic Desensitization: The Clinical Basis of Graded Exposure.

  • Craske, MG, et al. (2014): Optimizing exposure to maximize fear inhibitory learning.

• Evidence of impact: Disappearance of behavioral avoidance and better management of "choking" (paralysis by the stakes).

• FTEM Alignment: Major for Talent (T4) and Elite (E1) stages.

 

Mental Preparation by “Intensity Levels” (3.50)

• The scientific concept: Reversal Theory. The athlete learns to navigate between different "motivational states" (e.g., serious/telic mode vs. playful/paratelic mode) according to the intensity required by the phase of the competition.

• Reference sources: * Apter, MJ (2001): The world reference on the psychology of intensity states.

  • Kerr, JH (1997): Application of reversal theory to elite sports performance.

• Proof of impact: Avoids nervous exhaustion by learning to "switch off" mental intensity when it is not needed.

• FTEM alignment: Essential for Mastery (M) for long-term energy management.

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The “Mental Resonance” Technique (3.51)

• The scientific concept: Cardiac and Emotional Coherence. This involves aligning the breathing rate with the resonant frequency of the cardiovascular system (approximately 0.1 Hz) to induce a state of emotional stability and cognitive clarity.

• Reference sources: * McCraty, R., et al. (2009): Research on heart rate variability and cognitive performance.

  • Lehrer, PM (2007): “Biofeedback and the Heart-Brain Connection”.

• Evidence of impact: Immediate reduction of stress-related arrhythmia and improved decision-making under pressure.

• FTEM alignment: Crucial at the Elite stage (E2) to stabilize the internal state just before departure.

 

Confidence Scale Technique (3.52)

• The scientific concept: Graded Self-Assessment. This module uses the principle of the hierarchy of mastery: breaking down overall confidence into small steps based on specific and measurable skills.

• Reference sources: * Bandura, A. (1997): Micro-analysis of self-efficacy.

  • Vealey, RS (1986): Conceptualization of sporting confidence.

• Proof of impact: Prevents the collapse of confidence during a partial failure by isolating areas of success.

• FTEM Alignment: Ideal for Talent (T1-T4) to build a structured and not illusory foundation of trust.

 

Practicing “Elastic” Mental Flexibility (3.53)

• The scientific concept: Proactive Coping. Unlike rigid resistance that breaks, "elastic" flexibility is the ability to absorb an emotional shock and regain its shape (its focus) instantly.

• Reference sources: * Aspinwall, LG, & Taylor, SE (1997): Theory of proactive coping.

  • Block, J., & Kremen, AM (1996): Concept of Ego-Resiliency.

• Evidence of impact: Better handling of adverse "game events" and a quick return to the performance zone.

• FTEM alignment: Major for Elite (E1) and Mastery (M) stages to cope with the unpredictability of the top level.

 

Mental Mapping of Motivation Triggers (3.54)

• The scientific concept: Motivational Lever Analysis. Identify the specific anchors (words, images, sounds) that trigger the release of dopamine and activate the reward-seeking system.

• Reference sources: * Panksepp, J. (1998): Affective Neuroscience – the Seeking System.

  • Reiss, S. (2004): Multifaceted Nature of Intrinsic Motivation (The 16 Fundamental Desires).

• Evidence of impact: Ability to "reignite" motivation during exertion, even during phases of intense fatigue.

• FTEM alignment: Essential in Talent (T4) to professionalize self-motivation.

 

Confidence Simulation in Extreme Conditions (3.55)

• The scientific concept: Confidence Inoculation. It's not just stress that's simulated; it simulates a state of "absolute control" in the most degraded environment possible to create a feeling of invulnerability.

• Reference sources: * Bull, SJ, et al. (2005): Work on the development of "Mental Toughness" in elite athletes.

  • Jones, G., et al. (2002): “What Is This Thing Called Mental Toughness?”.

• Proof of impact: Development of an internal certainty that no longer depends on external conditions (weather, public, arbitration).

• FTEM Alignment: Specific to Mastery (M) for international medal goals.

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"Square" Breathing for Confidence Building (3.56)

• The scientific concept: Box Breathing (or tactical breathing). It imposes a symmetrical rhythm between inhalation, breath-holding, exhalation, and breath-holding. This rigid structure forces the brain to shift from chaotic thoughts to a stable framework, inducing a feeling of control.

• Reference sources: * Asmundson, GJ, & Stein, MB (1994): Studies on respiratory control and anxiety reduction.

  • Grossman, P. (2004): Work on the regulation of the parasympathetic system by rhythmic breathing.

• Evidence of impact: Immediate stabilization of heart rate and reduction of amygdala reactivity (fear center).

• FTEM alignment: Crucial for Talent (T4) and Elite (E1) during moments of doubt just before entering the scene.

 

Two-Step Breathing Technique for Mental Activation (3.57)

• The scientific concept: The Sighing Double (Double Inhalation). This technique consists of two successive inhalations without an intermediate exhalation, followed by a long exhalation. This allows the collapsed alveoli in the lungs to reopen and maximizes the removal of CO2, signaling a calm, alert state to the brain.

• Reference sources: * Andrew Huberman (2022) - Stanford Neurobiology: His research demonstrates that the "Physiological Sigh" is the fastest way to reduce nerve excitation while remaining activated.

  • Li, P., et al. (2016): On the brainstem neurons that control sighing and alertness.

• Proof of impact: Instant clarification of mental space and boost of cognitive energy without the adrenaline rush.

• FTEM alignment: Major for Elite (E2) stadiums to "reconnect" during short breaks (e.g., between two points in tennis).

 

Inspired Breathing of the “4-7-8” for Rapid Mental Recovery (3.58)

• The scientific concept: Modulation of Respiratory Sinus Arrhythmia. By prolonging apnea (7) and expiration (8), the vagus nerve is intensely stimulated. This forces the body to switch from the "Fight/Flight" (Sympathetic) mode to the "Recovery/Digestion" (Parasympathetic) mode.

• Reference sources: * Weil, A. (2010): Although popularized by Dr. Weil, this protocol is based on the principles of Pranayama validated by modern medicine.

  • Gerritsen, R., & Band, GP (2018): On the impact of slow breathing on emotional regulation.

• Evidence of impact: Rapid induction of a deep state of calm, ideal for recovery between rounds or after a heavy stress load.

• FTEM alignment: Vital for Elite (E1) and Mastery (M) to optimize every minute of available rest.