You just missed a 7-metre throw. Now the ref calls another 7-metre throw – and the ball is back with you.
What's happening in your head?
Pick the thought closest to yours. There are no wrong answers.
Strategy
7-metre throw routine, three steps, always the same:
- 1Receive the ball, one exhale.
- 2Decide on a corner – and don't change your mind.
- 3One word, then run-up.
Practice now
Your gesture
Whenever words are too slow in the game – between two actions, after conceding a goal or a missed shot.
Three things that are yours
Before important games, before a trial, or whenever only the result counts.
Exhale for twice as long as you inhale
When your pulse races: just before the throw-off, before the 7-metre throw, or right after a timeout.
Why is that?
- Pre-Performance RoutinesModerate
No ritual with magical effects: Works through attention and familiarity, not luck. Routines that are too long can be disruptive under time pressure.
- Process and goal settingStrong
Too many or too rigid goals increase pressure. Outcome goals alone often worsen experience and execution.
- Breath-based regulationModerate
Changes acute arousal levels, not the cause of persistent anxiety or overload. Effect sizes vary depending on protocol and measurement method.