Exercises

4–8 breathing (extended exhale)

Lower arousal level: Heart rate down, field of vision wide again, head ready for action again.

Attention cue: a word, a task

Shift attention from evaluation ("How do I come across?") back to execution.

Reset routine after a mistake (3 seconds)

Preventing one mistake from leading to a chain of errors. Reaction time instead of overthinking.

2-column error check

Turn rumination (endless) into an analysis (concluded).

Three process goals for your game

Take back control and make your progress visible – regardless of the line-up.

Coach meeting in 4 sentences

Turn frustration into concrete, verifiable feedback.

5-4-3-2-1 ground contact

Come back to the present and into your body before you make a decision.

Post-game unwind routine

Start your recovery and stop replaying the game in your head.

Imagery: the first two minutes

Creating familiarity: The game doesn't feel like a premiere at throw-off anymore.

Reshaping self-talk

Replace automatic negative self-talk with useful sentences.

Redirect Anger in 20 Seconds

Maintain energy, avoid loss of control and two-minute suspensions.

Motivation Check: Why bother?

Distinguishing between an off-day, overload, and a genuine change.

Stress traffic light

Recognising early if normal performance stress has become something else.

Injury Weekly Plan

Maintain structure and belonging while the body heals.