Exercises

Make It

Just like your body needs physical training, your mind needs practice too. Mental exercises—like visualization, breathing techniques, and goal setting—help young athletes stay focused, confident, and in control during competition. These simple tools can improve performance, reduce nerves, and build mental toughness.

Below are the most effective mental exercises to do, taking your game to the next level.

  • 5-Minute Visualization:

  • Box Breathing:

  • Power Phrase Repeats:

  • Mistake Reset Routine:

  • Mini Goal Journal:

  • Focus Ladder

Five Minute Visualization:

Sit quietly, close your eyes, and imagine a specific skill or game situation going perfectly.

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Write down 1 goal before each practice or game and 1 thing you did well afterward.

Power Phrase Repeats:

Say a short, positive phrase (“I’m strong,” “Stay locked in,” “Next play”) 5–10 times before a game or practice.

Mini Goal Journal:

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Box Breathing:

Inhale 4 seconds → Hold 4 seconds → Exhale 4 seconds → Hold 4 seconds → Repeat 4–6 times.

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Mistake Reset Routine:

After a mistake, take one deep breath, say your reset word (e.g., “Refocus”), and do a small action (like clapping once or tugging your jersey) to move on.

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Focus Ladder:

Set a timer for 30 seconds. Focus only on your breathing or a single thought. Gradually increase the time as your focus improves.

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