🧠 Any Sport · 90s reset
Pre-Game Settle & Focus
Arrive calm, clear, and ready to commit.
The routine
- 1Five slow breaths to settle the body.
- 2Name your one focus word for today.
- 3Picture two things going well early.
- 4Set a process goal you control (effort, routine, target).
- 5Finish with your cue and step in.
Cues
Self-talk cue
“Calm, clear, committed.”
Breath pattern
Five rounds of 4-in / 6-out.
Physical anchor
Feet on the ground, tall posture.
Reflection
Did I start the way I planned, or react to nerves?
When & how to use it
When: In the 10 minutes before competing.
Practice it: Run the same routine before every practice and game.
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