⸻ Meet your coaches

How it works

The course is divided into three steps. Work through one after the other and go back whenever you feel you need to.

Test your status quo

Find out the state of the art of your own mental state. We provide you with questions to assess your current situation.

Learn the basics of Mental Training

Use our interactive course to explore the basics of mental training for dancers.

Create your own mental training routine

Use your new knowledge and our step-by-step guide to build your individual routine.

Mentality · Flow State · Meditation · Focus · Mind · Brain

Part 1

Your Status-Quo

In the first step, we will identify where you stand right now. This helps you to monitor your progress.

Test yourself!

  • This short survey will help you to identify where you stand right now & to monitor your progress.
  • Download the MIND-CHECK template and fill in the scales.
  • Remember: There is no wrong or right answer – write down what you feel!

Part 2

The Basics of Mental Training

Now, we will guide you through the foundation of Mental Training!

Below you’ll find our fully interactive Mental Training guide!

  • Go through it chapter-by-chapter.
  • Try each method out at least once before you proceed.
  • Come back whenever you need – make sure you understand the fundamentals fully before your practice!

KEY-PRINCIPLES to make mental training work.

Pick Your Time

There is a right time for each mental practice. Train smartly & at the right time of the day!

Get Automatic!

The most effective mental technique is the one that comes naturally. Your goal is to be able to recall the helpful thoughts & feelings automatically!

Good Habits

Consistency over quantity: Long term effects develop over time. Try to find a routine you can stick to & that fits well into your life.


Select one training type to learn why, when and how to use it.


Visualization techniques


Possible all day, works best in the morning


Imagine every piece of the move or performance in your mind like a movie.


Stances and movements


All day, in between other activities, during a stressful situation.


Create a movement or stance that you associate with a positive mind-state and perform it multiple times a day.


Positive self-talk, meditation


Works best in the morning, start your day right!


Take at least 15 minutes in complete silence in a relaxed position, sitting or laying down. Sharpen your focus by emptying your mind.

Part 3

Build your schedule!

📅 After 4 and 8 weeks, fill out the MIND-CHECK TEMPLATE from PART 1 again to see your progress and what you still struggle with. Adjust your weekly schedule accordingly & shift your focus on the mental training techniques that need attention.

🧠 The mental techniques need to become your second nature to work.

🎢 In the beginning, it’s harder; it becomes easier over time. Trust the process!

Build your schedule


To make your mental training as efficient as possible, it is important to schedule regular mental training sessions throughout your day. We recommend applying at least one mental training method per day during a fixed time. For example: Meditation or visualization right after you wake up.


Pick at least one mental training technique to keep on doing for at least 8 weeks consistantly. The better you become at it, the greater the benefit.


Your benefit will be greater from some exercises than from others – this depends on what learning type you are primarily. When training your mind, you should apply kinaesthetic, auditive and visual techniques to maximize the effect.


Whenever you apply mental training techniques, make sure to take enough time for each session. Don’t rush over important steps and make sure each training session gives you a positive feeling.


Let us know how you liked it. Keep on training & stay positive!

Oops, Restricted Content

We are sorry but this post is restricted to folks that have purchased this page. Please go to our shop and purchase this item or

Login to your HE4DS account: