Why American Football Players Should Master the ACT Matrix During the Off-Season and Training Camp
- Dr. Joseph F. Stanley Jr.
- Apr 24
- 4 min read
Updated: Nov 5
In the high-stakes world of football, the mental game often separates good from great. Here is why learning the ACT Matrix should be part of every athlete’s off-season and training camp regimen.
In American football, physical preparation is only half the game. The other half—the mental side—often determines who thrives under pressure and who folds. While film study, strength training, and strategic scheming dominate off-season and training camp agendas, one mental tool is rising as a game-changer: the ACT Matrix.
For collegiate and professional football players, mastering this mental framework in the off-season and training camp is not just beneficial—it is essential. The ACT Matrix, rooted in Acceptance and Commitment Therapy (ACT), teaches psychological flexibility: the ability to stay focused on what matters most, learning what works, even when things get tough.
Let’s break down why this tool belongs in every player’s mental playbook—and how it can make the difference between surviving and dominating when the season kicks off.
What is the ACT Matrix?
At its core, the ACT Matrix is a simple, visual framework, a learning tool, that helps athletes develop psychological flexibility—the ability to notice their inner experiences (i.e., thoughts, emotions, and urges), make space for them, and stay focused on what matters by choosing workable actions that are in service of what is important.
It is divided into four quadrants:
Bottom Right—What is Important to You? What truly matters to you—teamwork, legacy, resilience, leadership, grit, growth
Bottom Left—Internal Experiences: What you feel inside—fear, frustration, doubts, anxiety, or frustration.
Top Left—Unworkable Behavior: Actions you do to get relief form uncomfortable feelings—lashing out, shutting down, skipping reps.
Top Right: Actions you take to get satisfaction in service of what matters most—focusing on your role, encouraging teammates, grinding through drills.
By learning to pause, observe where your attention is, and chose workable behaviors, the ACT Matrix builds mental toughness from the inside out.
Why the Off-Season is Prime Time for Mental Work
The off-season is when elite players build foundations and beneficial habits. It is when players reset, recover, and retool—physically and mentally. But too often, the mental part is overlooked.
Learning the ACT Matrix now—before the bright lights and deafening crowds—gives players time to internalize the practice.
Example:
A college linebacker rehabbing from a torn ACL is plagued by thoughts like “What if I’ve lost a step?” Using the Matrix, he learns to:
Recognize the thought and any associated emotions (Bottom Left),
Notice his relief behaviors—backing off on rehab reps (Top Left),
Recognize what is important to him—perseverance, resilience, and strong leadership (Bottom Right),
Chose different actions that are workable and provide satisfaction—grinding through rehab with grit and encouraging his teammates at practice because these actions are in service of what is important to him (Top Right).
That is elite-level mental toughness in action—built during the quiet grind, not under stadium lights.
Training Camp: Pressure Cooker or Growth Lab?
Training camp compresses stressors: heat, competition, mental fatigue. Mistakes are magnified. Roster spots are on the line. This is where the ACT Matrix goes from theory to survival gear.
Scenario: A rookie wide receiver is struggling with drops. Coaches are frustrated. His inner critic is loud: “I don’t belong here!” Without tools, he might spiral, disengage, or over-correct.
But with the Matrix, he takes a beat.
He notices the thought without judgment. He reconnects with his “what is important”—his commitment to compete and contribute. Then he steps up, focuses on technique, and catches the next ball. That is psychological flexibility in action. And it is not just for rookies.
Veterans face new roles. Captains battle burnout. The ACT Matrix levels the field.
5 Ways the ACT Matrix Elevates Performance
Focus Under Fire:
Whether it is a game-deciding 4th-and-goal or a brutal practice rep, the Matrix helps players stay locked in on the moment, not the fear or swallowed by pressure.
Resilience Through Adversity:
Injuries, setbacks, roster cuts. The ACT Matrix helps players respond with mental flexibility, not over-reactions—preserving identity and drive.
Leadership with Depth:
Players who operate from what is important to them, and not emotions, lead with authenticity. That is contagious in the locker room. That kind of leadership changes cultures.
Conflict Management:
Every team has friction. The Matrix gives players a way to pause, reflect, and choose connection and team over conflict.
Consistency Across Roles:
Special teamers, backups, or stars—everyone deals with doubt. The Matrix helps each player show up fully, regardless of spotlight, and align every action—big or small—with purpose.
Making It Stick: Integrating the Matrix into the Program
Coaches and performance staff do not need to overhaul the system—just embed the Matrix where it counts.
Pre-practice meetings: Use the Matrix to set daily intentions.
Film sessions: Explore reactions to mistakes—were they in service of what is important? Did the reactions work or could the player have chosen another action that would have resulted in satisfaction?
Recovery days: Reflect on internal barriers and recommit to what is important.
One-on-ones: Help players notice and sort struggles using the four quadrants.
The key is repetition. The Matrix is not a one-time fix—it is a daily rep, just like bench press or route running. The more players use it, the more automatic it becomes.
Final Whistle: Mental Mastery Wins Games
American football demands total commitment—mind, body, and soul. The ACT Matrix helps athletes own every part of their experience, from anxiety in the film room to elation in the end zone.
In the off-season, it builds foundations. In training camp, it sharpens execution. During the season, it becomes the edge—where focus, clarity, and what is important win out over chaos.
So, to every player grinding toward excellence: do not just lift weights this summer—lift your mental game, too. Because when the game is on the line, the most dangerous player is not just strong or fast. He is centered, committed, and clear—and he has been working that way all year long.
Ready to train the mental game?At GRDIRN HEDWRX LLC, we help elite football players develop the ACT Matrix framework to gain an edge where it matters most—under pressure. Contact me today or Lock in Your Session to get started.
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