Turning Feedback Into Growth

Performance Worksheet

Phase 1: Process Feedback (Criticism & Appreciation)

"Feedback isn’t personal — it’s fuel for your next level."

1. Turning Criticism Into Your Advantage

Describe a recent piece of criticism you received:
(Example: “Coach said my defensive positioning needs work.”)

➡ Was the criticism clear?

  • If yes, summarize it in your own words:

  • If no, how can you seek clarification?
    (Example: “Coach, can you show me a clip where my positioning was off?”)

What was your initial emotional response?
(Options: Defensive, frustrated, embarrassed, motivated, indifferent)

How did your reaction affect how you processed the feedback?
(Example: “I got defensive and didn’t listen fully.”)

How can you reframe this feedback as constructive?
(Example: “This is an opportunity to strengthen my defense.”)

One Action Step to Improve Based on This Feedback:
(Example: “Do defensive drills focused on positioning three times this week.”)

2. Turning Praise Into Fuel

Describe a recent piece of appreciation or praise you received:
(Example: “Coach praised my leadership during tough practices.”)

How did this appreciation reinforce your strengths?
(Example: “It reminded me how my energy sets the tone for the team.”)

What was your emotional response?
(Options: Proud, motivated, validated, neutral)

How can you use this feeling to stay motivated?
(Example: “Remind myself of this praise during tough moments to stay consistent.”)

One Action Step to Build on This Strength:
(Example: “Keep encouraging teammates vocally during games, not just practices.”)

Phase 2: Build Your Growth Game Plan

"Growth without a plan is just wishful thinking. Put it into action."

Growth Focus Action Step How You'll Track It
Criticism-Based Improvement (Write it) (How you’ll measure progress)
Praise-Based Growth (Write it) (How you’ll track reinforcement)

Examples:

  • Criticism Action: “Watch film clips of my positioning and get feedback from my coach after next game.”

  • Praise Action: “Lead a team huddle before every game and ask teammates afterward if it helped.”

Phase 3: Strengthen Your Feedback Mindset

"Mastering your emotions is part of mastering your craft."

1. Mastering Emotional Responses

Do your emotions ever block you from hearing criticism clearly?
(Example: “I tend to shut down when criticized.”)

One strategy you will use to stay open-minded:
(Example: “Pause, take a breath, and ask one clarifying question before reacting.”)

2. Using Positive Energy the Right Way

How does praise motivate you?
(Example: “It boosts my confidence and reminds me why my work matters.”)

How will you keep this energy sustainable long-term?
(Example: “Track moments of positive feedback in a journal and review them during tough stretches.”)

Bonus Tool: The "Feedback Lens"

(Use this anytime you receive feedback — good or bad.)

Lens Reaction Opportunity
Criticism Defensive or Open? What can I improve?
Praise Complacent or Motivated? What can I build on?

Daily Growth Tracker

(Fill this out at the end of each day.)

Date Positive or Negative? Feedback Summary My Initial Reaction Action Step

(Use extra rows if needed.)

Weekly Reflection

  • What patterns did you notice in your feedback this week?

  • Did feedback (positive or negative) push you toward growth? Why or why not?

  • How can you better manage your emotional response next week?

→ Next Play Mentality:
(Final Thought to Carry Forward)

Feedback doesn’t define you — it refines you.
Every comment you hear — whether it stings or inspires — holds value.

Criticism gives you a blueprint for improvement.
Praise shows you your strengths.

How you respond will determine how far you go.