P.E.A.K Performance
From the First Whistle.
Welcome to issue #11 of Referee Playbook. Each week, I send one short essay that helps sports fans understand the view of a referee.
Prep to Peak Performance
As an international hockey umpire, my biggest challenge is switching from months of preparation to peak performance from the first whistle.
Test matches are rare; my last game was the FIH Pro League in India, Feb 2025. Next week I fly to Darwin for a World Cup qualifier series between Australia and New Zealand.
The outcome could hinge on just two matches.
Fear of Underperforming After Doing the Work
For umpires and athletes alike, the challenge is hitting peak performance from the first moments. A sluggish start in Darwin risks falling behind in the series and risking the chance to qualify for the 2026 World Cup.
The challenge for all competitors is switching from preparation and training to peak performance mode on demand.
Miss this opportunity in Darwin, and risk chasing the series, and squandering the chance to qualify for the World Cup.
So, this begs the question:
When you’ve trained hard, done all the right things, and prepared to your potential. How do you most effectively switch gears straight into peak performance?
Drawing from experience, conversations with performance coaches and my peers, I’ve designed the P.E.A.K Framework for switching to Performance Mode.
The P.E.A.K Framework
This simple framework is designed for umpires, but can be applied to any high-stakes performance scenario, from sports to business to public speaking.
P - Plan Your Triggers
Identify specific cues to signal the shift to performance mode. This could be a pre-match ritual like a breathing sequence, a physical action, or a mental cue or mantra. For me, it’s a quick breathing exercise and a mental phrase to confirm my mindset.E - Expect Pressure. Embrace it
Pressure is a privilege. It’s critical to expect intensity and be able to reframe it as an opportunity that you’re ready for. Practice mental exercises like visualizing high-stakes moments to normalize pressure. So when it arrives, you’re ready.A - Activate Through Action
Start with small, deliberate actions to build momentum. For me, this is nailing my positioning and giving myself the best possible opportunity to be accurate in the opening minutes. Action initiates confidence.K - Keep Perspective
Stay grounded in the bigger picture. A single call, a single match, a single tournament doesn’t define you. I’m a father, a husband, a son, and a friend before a referee. This mindset reduces overthinking and keeps me present.
Distilling this framework has been settling for me mentally as I lean into performing at my best from the first whistle in Darwin.
Your Next Performance
As I prepare for Darwin, here’s how you can apply P.E.A.K to your next big moment:
Prepare the mind like your body. Use visualization to rehearse high-stakes scenarios, bridging the gap between prep to performance.
Create a reliable “on switch”. Study top performers’ routines and build your own pre-performance plan.
Trust your preparation. Overthinking kills confidence – Focus on your training and stay present.
Apply P.E.A.K beyond umpiring. From refereeing to presentations or competitions, this framework helps you shift gears when it counts.
It’s easy to slip into our normal routines and arrive at performance opportunities, succumb to the pressure, and regret a poor performance.
P.E.A.K helps ensure you’ve done everything you can to step up and nail your next opportunity.
If this has been helpful, let me know. I’d love to hear how you get ready for the big moments.