Take a few moments to fill out this questionnaire that covers several component skills of mental toughness.

When you are finished, check your answers in the evaluation section that follows to determine your mental strengths.

1. I frequently worry about mistakes.
2. I get really down on myself during performance when I mess up.
3. It's easy for me to let go of my mistakes.
4. If I start out badly, it's hard for me to turn my performance around.
5. I get distracted by what the coach thinks whenever I screw up.
6. I bounce back quickly from setbacks, bad breaks and mistakes.
7. I do my best when there's more pressure on me.
8. I get too nervous to really perform to my potential.
9. I do better in practice than I do when it really counts the most.
10. I tend to get easily psyched out or intimidated.
11. I can keep myself calm and composed under pressure.
12. I don't want the ball/dread competing at "crunch time." (big game/race.)
13. The coach's yelling knocks me off my game.
14. I tend to get easily distracted.
15. Certain opponents can get into my head and throw me off my game.
16. Lousy playing conditions (weather, field conditions, temperature, etc.) negatively affect me.
17. I have no trouble focusing on what's important and blocking everything else out.
18. I think too much about what could go wrong right before and during performance, (the "what ifs").
19. One or two failures do not shake my confidence.
20. I tend to compare myself too much with teammates and opponents.
21. I'd rather compete against a better opponent and lose than go up against a weaker opponent and win.
22. I am confident and self-assured athlete.
23. I tend to be too negative.
24. I have trouble dealing with negative self-talk (thoughts).
25. I get more motivated after failures and setbacks.
26. It's easy for me to consistently train at a high level of intensity.
27. I think about how today's practice will help me get to my goals.
28. I find myself just going through the motions a lot in practice.
29. I have clear goals that are important for me to achieve.
30. I am a highly motivated athlete.

Section 1, questions 1-6 deal with "Reboundability," or your skill at mentally bouncing back from setbacks and mistakes. Mental toughness depends on your ability to quickly leave your mistakes and failure behind you. Hanging onto your mistakes will get you into big trouble, performance-wise. Athletes who dwell on their mistakes while the competition continues, end up making more. Score 1 point for each of the following answers:

1. F
2. F
3. T
4. F
5. F
6. T

Section 2, questions 7-12 deal with the ability to handle pressure. Without the ability to stay calm in the cluth, an athlete will always underachieve. Peak performance demands that you are relaxed once the performance begins. While a little nervousness is critical for getting "up" for a game/match/race and performing at your best, ("good nervousness") too much nerves ("bad nervousness") will tighten your muscles and send your performance down the tubes. Score 1 point for each of the following answers:

7. T

8. F

9. F

10. F

11. F

12. F

Section 3, questions 13-18 deal with your concentration ability. In every sport, your ability to focus on what's important and block out everything else is one of the primary keys to performance excellence. Poor concentration is the major reason why athletes choke and get stuck in performance slumps. Getting psyched out or imtimidated is a direct result of concentrating on the wrong things. Score 1 point for each of the following answers:

13. F

14. F

15. F

16. F

17. T

18. F

Section 4, questions 19-24 deal with your level of confidence and the factors that affect confidence. One characteristic of the mentally tough athlete is he/she possesses a confidence level that seems to be unshaken by setbacks and failures. Under the pressure of competition, low confidence will neutralize natural ability, hard work and talent. Similarly, high confidence will enhance an athlete's training and God given talents, lifting their performance to the next level. Score 1 point for each of the following answers:

19. T

20. F

21. T

22. T

23. F

24. F

Section 5, questions 25-30 deal with motivation. Motivation is the fuel that will drive your training to a successful completion and the accomplishment of your goals. Without adequate motivation athletes get stuck having "permenent potential." Without motivation you won't put in the work necessary to become a winner. Your motivation allows you to pick yourself up after a setback and keep going. Score 1 point for each of the following answers:

25. T

26. T

27. T

28. F

29. T

30. T

A score of 6 in any one of the five sections indicates a special strength in that area. A 5 indicates solid skill, and 4 of less highlights that particular area as a mental weakness that needs to be addressed.

For example a "6" in "reboundability" indicates consistent ability to bounce back quickly from mistakes, failures and losses. A score of "2" or "3" in section #2, handling competitive pressure, indicates the need for arousal control/relaxation training. Low scores in each section highlight problem areas. These "mental weaknesses" should then form mental training goals for you to help raise your overall performance to the next level. For example, a low score in the concentration section means that some of your poor performance is a direct result of your inability to control your focus of attention before and/or during competition. By putting some time and energy into practicing concentration exercises you will become a better overall athlete.

A score of 26-30 indicates strength in overall mental toughness. Scores of 23-25 indicates average to moderate skill in mental toughness. Scores of 22 or below mean that you need to start putting more time into the mental training area.