Exercises and techniques for athletes
Practical tools for the start line, bouncing back after a mistake, focus and self-regulation.
Exercises: 19
Breathing before a competition
taking the edge off arousal before the start
Open the exerciseBox breathing
steadying yourself quickly with equal breathing phases
Open the exercise4-7-8 breathing
settling down the evening before a big competition and getting to sleep
Open the exerciseGrounding before the start
bringing attention back into the body and the moment
Open the exerciseBody scan
releasing tightness and noticing excess tension
Open the exerciseVisualization in sport
mentally walking through the key actions before a competition
Open the exerciseMental rehearsal of competition day
living through the competition scenario step by step in advance
Open the exerciseSelf-talk cues for athletes
replacing scattered thoughts with working cues
Open the exerciseWorking with your inner dialogue
softening harsh self-criticism
Open the exerciseThe thought-stopping technique
interrupting repetitive anxious thoughts
Open the exerciseThe pre-start routine
a repeatable way into your competitive state
Open the exerciseHow to get ready in the 10 minutes before the start
pulling body, breath and focus together fast
Open the exerciseThe attention-switching technique
getting back to the action after a distraction
Open the exerciseThe focus anchor
entering the state you want with one gesture
Open the exerciseRecovering after a mistake
not letting one lapse wreck the performance
Open the exerciseWhat to do after a bad performance
reviewing the competition without blaming yourself
Open the exerciseAn athlete's thought journal
separating facts from anxious predictions
Open the exerciseProgressive muscle relaxation
releasing physical tension through contrast
Open the exerciseActivating breathing
raising your tone when you feel flat and under-aroused
Open the exercise