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15–Minute Team Exercise: Reset & Refocus
Pre-Game/Practice Power Gratitude 4 mins Coach explains: “Before we take the field, think of one person who helped you get to this place. Maybe that’s a parent, sibling, teacher, past coach, or friend. Picture them being proud of you right now.” Pause for 10 seconds. Coach closes: “That pride, that support, its fuel. Take it with you out there.”
Peer Check-In 3 mins
Use this 15 minute exercise to teach athletes quick, evidence- based stress management tools that they can use before competitions, during stressful moments, or in everyday life while also reinforcing the team’s culture of support and composure. Timing: Pre-practice, pre-game, or during a team meeting What You’ll Need: • A quiet space (locker room, gym, or field huddle will do!) • Stopwatch or phone timer • Optional: soft background music, ambient noise or crowd noise
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Have athletes pair up (or use your existing buddy system.) Each athlete answers two quick questions: • “What is one thing that fires you up today?” • “What’s one thing that’s been stressing you out this week?” Partners respond with “I got your back.” Coach closes: “Every athlete here has someone who’s got their back. That’s what makes us stronger than stress.”
Box Breathing Drill 4 mins Coach leads: “We’re going to slow things down using box breathing. We will do 4 counts inhale, 4 counts hold, and 4 counts exhale.” Practice that together for 3-4 rounds. Allow the team to close their eyes if they feel comfortable and plant their feet wherever they are. Narrate for them, “Inhale through the nose 2, 3, 4; hold 2, 3, 4; exhale through the mouth 2, 3, 4.” Coach closes with: “That’s all it takes to reset your nervous system. You can use this anytime, like before a free throw, kickoff, or a conversation.”
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Team Reset Cue 2 mins
Coach Framing 2 mins
End by creating a team-wide reset cue like a short phrase, gesture, or breath they can use together during tense moments. Ex: Team word: “Breathe.” Gesture: Fist over heart (symbolizing calm and focus.) Phrase: “Right here, right now.” Practice it once as a group. Coach Message: “This is our anchor. Anytime you feel tense, use it. When one of us resets, we all reset.”
Coach explains: “Stress isn’t the enemy. It’s a part of being an athlete. What matters is how we manage it. The best teams don’t avoid pressure; they reset, refocus, and move forward together. We’re going to practice a few quick tools that can help you perform your best under pressure.”
Breathe In
4 seconds each
Hold
Hold
Breathe Out
MADD Sports | Coaches’ Guide 20
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