🎾 Tennis · 60s reset
Match Focus Settle
Find a calm, alert baseline you can return to all match.
The routine
- 1Stand tall, feel your feet on the court.
- 2Five slow breaths, longer on the exhale.
- 3Pick your one identity word for today (e.g. "steady", "aggressive").
- 4Picture your first two patterns succeeding.
- 5Open your eyes calm and alert.
Cues
Self-talk cue
“Calm and alert.”
Breath pattern
Five rounds of 4-in / 6-out.
Physical anchor
Feet on the court as your anchor.
Reflection
Could I find this calm baseline again mid-match?
When & how to use it
When: In the warm-up, on changeovers, or any time the match speeds up.
Practice it: Do the 60-second settle daily so it’s instant on court.
Run this with the coach, live
Get this reset the instant you need it, plus a drill to make it automatic.
Open the Mental Performance Coach