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Performance Assessment

This short assessment is designed to give you a quick snapshot of your current physical and mental performance. By rating each question from 1 to 5, you’ll help us identify your strengths, uncover key areas for improvement, and determine the type of training that will have the biggest impact on your results.

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It takes only a few minutes to complete, and your answers will guide the creation of a personalized preview of your training program.

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There is no obligation — just an opportunity to gain clarity and start optimizing your performance.

For every question, select 1 to 5, where:

  • 1 = Not at all / very poor

  • 2 = Needs significant improvement

  • 3 = Average / inconsistent

  • 4 = Strong / reliable

  • 5 = Optimal / high performance

Physical Assessment

1. How would you rate your overall mobility (hips, spine, shoulders)?
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2. How stable do you feel during basic movements (standing, bending, rotating)?
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3. How would you rate your current strength relative to your daily or sport demands?
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4. How well can you maintain good posture throughout your day?
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5. How easily can you generate power when needed (lifting, sprinting, swinging, etc.)?
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6. How would you rate your cardiovascular conditioning and endurance?
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7. How consistent is your breathing during physical activity (rhythm, control, efficiency)?
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8. How quickly do you recover after moderate or intense physical effort?
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9. How often do you experience tension or restriction in your body (neck, back, hips, shoulders)? (1=constant tension, 5=rarely)
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10. How confident do you feel in your ability to move without pain or limitation?
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Mental Assessment

For every question, select 1 to 5, where:

  • 1 = Not at all / very poor

  • 2 = Needs significant improvement

  • 3 = Average / inconsistent

  • 4 = Strong / reliable

  • 5 = Optimal / high performance

11. How would you rate your overall mental clarity during a typical day?
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12. How well do you handle stressful or high-pressure situations?
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13. How consistently do you maintain focus during important tasks or activities?
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14. How quickly can you reset or calm yourself after feeling overwhelmed?
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15. How intense is your self-talk during challenging moments (1=positive, 5=negative)?
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16. How well do you transition into a focused or “flow-state” mindset when needed?
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17. How confident do you feel in your ability to perform when it matters most?
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18. How effectively do you balance work, recovery, and personal wellbeing?
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19. How often do you feel mentally fatigued or depleted throughout the week?
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20. How intentional are you about training your mental performance (breathwork, mindfulness, focus exercises, etc.)?
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Let's Connect

Every transformation begins with a conversation.
Share a few details and I’ll help you take the first step toward better performance.

Contact Patrick Sebastien

© 2025 Patrick Sebastien – Performance Coaching - coachpsebastien@gmail.com
 

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