The 7-Day Program
Day one is a baseline. Days two to six train attention, decision-making, pressure, identity and performance. Day seven repeats the baseline so you can see what actually moved.
Day by day
Each day takes roughly 45–60 minutes and is logged in the athlete dashboard.
Measure before you train
Proverbs 4:7 — Get wisdom, and with all your getting, get understanding.
Brain
Attention and reaction baseline — 8 minutes
Sport
First-touch and control baseline — 20 reps each foot
Game IQ
Scan count: how many times you look up before receiving
Body
Movement screen: balance, hop, sprint form
Character
Write one honest sentence about your biggest challenge
Academics
10-minute reading or math check
You cannot play what you do not see
Psalm 119:37 — Turn my eyes away from worthless things.
Brain
Focus ladder: 3 rounds of 90 seconds, no phone
Sport
Two-touch wall passing, eyes up between touches
Game IQ
Shoulder checks every 4 seconds in a 6-minute rondo or solo drill
Body
Ladder or line footwork, 6 minutes
Character
One distraction you will remove today
Academics
15 minutes of focused study, timer visible
Speed of thought beats speed of foot
James 1:5 — If any of you lacks wisdom, let him ask God.
Brain
Choice-reaction drill: react to a colour or call, 5 rounds
Sport
Receive, turn, release under a 3-second clock
Game IQ
Perceive → scan → predict → decide → execute, 10 reps
Body
Change of direction: 5-10-5 shuttle x 6
Character
Name one decision you rushed this week
Academics
Timed problem set — accuracy first, then speed
The Next Rep
Joshua 1:9 — Be strong and courageous. Do not be afraid.
Brain
Working memory: recall a 5-item sequence under a clock
Sport
Technical work with a consequence — reset on every error
Game IQ
Play out of a trapped situation, 8 reps
Body
Tired-legs finish: 4 x 30-second efforts
Character
Practise the reset: mistake → breath → next rep
Academics
Attempt the problem you normally avoid
You are not your last mistake
Romans 8:1 — There is now no condemnation.
Brain
Reflection log: three thoughts you had after mistakes
Sport
Skill you are worst at — 100 quality reps
Game IQ
Watch 10 minutes of your sport and name the decisions
Body
Mobility and recovery, 15 minutes
Character
Stronghold Lab: fear, shame or comparison — name it, answer it
Academics
Read 15 minutes and summarise in 3 sentences
Perform what you trained
Colossians 3:23 — Whatever you do, work at it with all your heart.
Brain
Pre-performance routine: breath, cue word, first action
Sport
Game, scrimmage or full-speed session
Game IQ
Set one tactical goal before you start
Body
Full warm-up and cool-down, no shortcuts
Character
Encourage one teammate out loud
Academics
Finish the week's assignments before play
Baseline → current → next target
Lamentations 3:40 — Let us examine our ways and test them.
Brain
Repeat the Day 1 attention and reaction checks
Sport
Repeat the Day 1 technical baseline and compare
Game IQ
Repeat the scan count and compare
Body
Repeat the movement screen
Character
Answer: what changed, what did not, what is next
Academics
Re-run the Day 1 reading or math check
Continue the pathway
Create your account, complete the assessment, and day one opens on your dashboard. AVA reports what it measures — it does not promise a fixed result in a fixed number of days.
Founding 25
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