The car ride home is not the review. Later — showered, fed, calm — give the match five minutes before it blurs. One breath cycle first:
Then three questions. Say the answers out loud, or into your phone — spoken beats written when it’s fresh.
what went well? — one moment. see it again, properly. you earned it twice. what was hard? — one moment. no verdicts, just what happened and what you’d try next time. what will you work on — and what will you ask your coach? — turn the hard moment into one question. a question beats a worry every time.
That’s the whole routine. The point isn’t the answers — it’s that you did the reviewing, before anyone else told you what your match was.
After training — the one-minute version. Same shape, smaller: one thing that worked, one thing to fix next session. Say it while the boots come off — done before they’re in the bag.
progression. if there’s video, mark the two moments you just named and watch only those. your question for the coach gets sharper when you can point at the second it happened.
background: the next minute — coming back from a mistake