A free practice prompt · no purchase or account

A reset for pregame nerves

This three-minute exercise gives a young athlete a chance to notice nerves and choose one next action they can control. It is practice, not a promise that nerves will go away or that performance will change.

One breath, one next step

3 minutes

Try it before warm-ups or another moment that feels right. Take the breath comfortably and without forcing it; it is okay to skip that step and breathe normally.

  1. 1Let your shoulders drop and take one comfortable, unforced breath.
  2. 2Name one thing you can control in your next practice or competition moment.
  3. 3Turn it into a short cue, such as “see the target” or “move my feet.”
  4. 4Picture yourself using that cue once, then choose your next small action.

For more on keeping breathing comfortable and unforced, see the NHS breathing guidance.

For a parent or coach

Your role is to make the exercise available, then let the athlete lead.

  1. Offer, don’t assign. Ask, “Would you like to try a short reset?” Accept their answer without pressure.
  2. Follow their pace. Let them pause, adapt, or skip a step. Keep breathing comfortable and unforced.
  3. Invite their cue. Ask what one next action they can control, then let them choose the words. Don’t grade the exercise by whether the nerves disappear or by what happens in the game.