Pre-Competition Mental Checklist
A practical step-by-step guide to prepare your mind before any competition or important round.
Get AccessSport Psychology
Unlock Your Mental Edge
Do you play well in practice but freeze under pressure? You have the skills — now train the mind that uses them.
Why Mental Training
The Game Is 80% Mental
At the elite level, the difference between winning and losing is rarely physical.
80%
of performance at elite level is mental
Sports Psychology Research
#1
reason athletes lose is loss of mental focus, not technical skill
FEPSAC Studies
6×
improvement in consistency reported after structured mental training
Athlete Testimonials
"Most athletes spend 95% of their time training the body and 0% training the mind — yet expect the mind to perform perfectly on competition day."
helping you bravely face...you.
You're your own complicated and amazing puzzle, and our work together is no different — unique and tailored just to you.
About Me
Oana Gabriela Subtirelu
I am a sport psychologist accredited by FEPSAC, the European Federation of Sport Psychology, and my mission is simple: to help you turn your potential into consistent performance and stay in control when the pressure is highest.
I do not use one-size-fits-all formulas. Every athlete is different, so every plan is built around your sport, your goals and the situations where you actually compete. The strategies I use are grounded in sport-psychology research and adapted so you can apply them immediately in training and competition.
Whether you are dealing with performance anxiety, a loss of confidence, emotional blocks or trouble staying focused under pressure, I offer a confidential, personalised process built around one thing: results you can feel in your sport.
Strategic Partnership
Bringing World-Class Golf Psychology to Europe
European Representative & Director, IGPA Mastering Golf Psychology Program
I serve as European Representative and Director for the International Golf Psychology Association (IGPA) Mastering Golf Psychology program, working in direct collaboration with Dr. Gregg Steinberg — IGPA's founder and Head Sports Psychologist, recognized by Golf Digest as a leading golf psychology expert. IGPA is a world-leading organization specializing in mental performance training for golfers at all levels, offering certification programs endorsed by the PGA and LPGA. Together, we are expanding evidence-based mental game training across Europe, starting with Romania.
Built for Your Sport
Find Your Pathway
Golf
"Struggling under pressure on the back nine?"
- I play great in practice but fall apart in tournaments
- I lose confidence after one bad hole
- I can't stop thinking about my score
- I panic on the 18th tee with everything on the line
I build personalised mental routines for focus, emotional reset, and tournament mindset — so your game holds up when it matters.
Book a Golf Psychology SessionWhat I Offer
Choose Your Programme
Structured packages designed for every level — from weekend athlete to touring professional.
Starter Pack
4 Sessions
For amateur athletes
Perfect introduction to sport psychology. Identify your mental strengths and begin building your foundation.
- Initial psychological assessment
- Mental skills introduction
- Pre-competition routine
- Focus & breathing techniques
Expected Results
Reduced pre-competition anxiety, improved focus, first mental toolkit.
Most PopularBook Performance Pack
Performance Pack
8 Sessions
For competitive amateurs & developing athletes
Deep dive into your mental game. Build consistent routines and develop resilience under pressure.
- Full psychological profiling
- Personalised mental training plan
- Pressure & competition simulation
- Confidence & self-talk strategies
- Progress tracking & adjustments
Expected Results
Consistent performance under pressure, emotional control, competition confidence.
Elite Tournament Pack
12 Sessions + On-site Support
For professionals & serious competitors
Full-season mental performance programme with live tournament support. For athletes who demand the very best.
- Comprehensive mental performance assessment
- Full personalised programme
- Tournament preparation protocols
- On-course / on-court support
- Between-round mental reset
- Ongoing monitoring & plan adjustment
Expected Results
Peak performance consistency, elite tournament mindset, full mental game mastery.
The Process
How It Works
A clear, proven four-step process — so you always know where you are and where you're going.
01
Initial Observation & Assessment
See You in Your Sporting Environment
We start by getting to know each other — through a short interview, psychological assessment and, where possible, direct observation on the course or in your training environment. Seeing you in action helps me understand not only what happens, but also how you think, react and respond under different situations and levels of pressure.
02
Training Plan
Build Your Personalised Routine
Based on your assessment, I design a customised mental training plan — specific routines, techniques, and strategies tailored to your sport and goals.
03
Practical Application
Apply in Training & Competition
We practice techniques in real scenarios — training sessions, pressure simulations, and competitions — so skills become automatic when it matters most.
04
Results & Refinement
Monitor Progress & Adjust
We track your progress, celebrate breakthroughs, and continuously refine the plan — ensuring you keep improving season after season.
Resources
Working Tools
Practical resources, case studies, and tools to support your mental game — some free, some premium.
Breathing & Focus Techniques
Simple evidence-based exercises to manage nerves and sharpen focus on the spot.
Get AccessOvercoming the Yips
A practical guide for golfers and tennis players who suddenly lose control under pressure — with a 90-second mental reset routine.
Get AccessMental Performance Workbook
A comprehensive workbook to track your mental game, set goals and build winning habits over time.
Get AccessGolf Psychology Course (MTT)
The official Mental Toughness Training – Mastering Golf Psychology Course, developed for serious golfers.
Get AccessOvercoming Competition Anxiety — 14-Year-Old Tennis Player
How a young junior tennis player eliminated pre-match anxiety and reached his regional finals.
Get AccessFrom Triple Bogeys to Consistency
How an amateur golfer with HCP 18 reduced triple bogeys by 60% through structured mental training.
Get AccessFree Introduction
Start With a Free Call
Most athletes hesitate to commit before they understand what mental training actually involves. That's why I offer a free 15-minute introductory call — no obligation, no pressure.
Book Your Free 15-Min Call- A brief mental performance pre-assessment
- Clarity on how psychology can help your specific sport
- An outline of the approach and what to expect
- Answers to all your questions
- A proposed action plan if you decide to continue
Testimonials
Real Athletes, Real Results
Golf ·Pressure on final holes ·First tournament under par
"I used to panic on the 18th hole with everything on the line. After 6 sessions with Oana, I finished my first tournament under par. The mental routines she built with me changed everything."
Online Services
Working With Athletes Worldwide
Distance is not a barrier to peak performance. Full online sessions with flexible scheduling across time zones.
Flexible Time Zones
Sessions scheduled to suit your timezone — from Europe to North America, Asia, and beyond.
Full Online Delivery
All programmes available 100% online via video call. Same quality, same results — from anywhere.
International Athletes
Working with athletes across Europe, USA, Middle East, and Asia. Language: English & Romanian.
Team & Group Sessions
Remote workshops for teams and squads, coordinated with coaching staff and performance directors.
Get in Touch
Ready to Transform Your Mental Game?
Book your first session today and start your journey to peak performance. Every great achievement begins with the decision to try.
Book a Session