Mental and Physical Resets…say what?
MENTAL AND PHYSICAL RESETS: THE MISSING PIECE IN PEAK PERFORMANCE
In the world of sports, we spend hours fine-tuning the physical: repetition after repetition, drill after drill, chasing that perfect swing, spike, or shot. Yet, in the heat of competition, it’s often not the body that breaks down first. It’s the mind.
When pressure mounts, when mistakes pile up, or when fatigue sets in, the ability to reset both mentally and physically becomes the true separator between good and great. Teaching athletes how to reset is no longer optional; it’s essential. When I go work with teams in the Mental Performance Space, I take a deep dive into mental and physical resets and how they apply in game like situations!
One might ask….What Is a Reset?
Many times athletes ruminate about the mistake and then make another error because they are thinking about the past and not in the present moment! A reset is a deliberate act of refocusing, bringing awareness back to the present moment after a mistake, distraction, or emotional surge. It’s a skill that teaches athletes to respond, not react.
Physical Reset: A quick routine or movement pattern that helps an athlete release tension and reconnect to their body.
Mental Reset: A mindful cue or breath that helps refocus attention and re-engage confidence and clarity.
The combination of the two resets builds resilience in real time helping athletes regain control faster, reduce emotional spirals, and keep energy aligned with the next play, not the last one.
Resets in Action: Sport-Specific Examples
I work with so many different teams I wanted to give you some examples of what resets look like in different sports.
Softball / Baseball
A hitter fouls off a pitch or swings through a change-up. Instead of tightening up, she steps out, adjusts her gloves, takes one grounding breath, and visualizes success.
→ “Breathe. Reset. Attack the next pitch.”
On defense, after an error, a shortstop might use a small physical cue pounding her glove twice while saying internally, “Next play.” That physical anchor keeps the brain from replaying the mistake and re-centers attention on the game in front of her.
Volleyball
After a missed serve or shanked pass, athletes can fall into the trap of self-criticism. A mental reset could be as simple as shaking out the hands, taking a deep inhale, and using a mantra like “Clean slate.”
Some teams even use team resets coming together in a quick huddle with eye contact and a unifying word like “Together” before the next point. This reinforces team chemistry and emotional composure. I call this a connection reset.
Basketball
Basketball is a game of momentum. One missed layup or turnover can lead to emotional chaos if not managed. After a bad shot, foul, or missed defensive rotation take one step back, flick or shake your hands downward as if letting go of the mistake. Pair it with a cleansing breath and a cue like “Next play.” This physically releases frustration and gives the brain a visual cue that the moment is done.
Coaches can model resets from the sideline using calm body language and short reminders like “Next play mentality.” When players see composure, they mirror it.
Trap Shooting / Golf / Archery
In precision sports, mental resets are everything. A single intrusive thought can derail focus. Between shots, athletes should incorporate a reset breath slow inhale through the nose, long exhale through the mouth paired with a physical cue like setting the shoulders or releasing tension from the jaw.
These micro-resets restore concentration, steady heart rate, and ensure each shot starts fresh. In trap shooting, the athletes I work with practice their pre-shot routine; which is a combontiaotn of breathwork, positive self-talk and present moment awareness.
Why Coaches Should Incorporate the Mental Game
Performance Consistency:
When athletes can regulate their emotions, their performance stabilizes. They stop swinging between confidence and collapse.Faster Recovery from Mistakes:
Mental training helps players turn frustration into focus. Instead of spiraling, they adapt and stay engaged.Improved Team Culture:
A mentally trained athlete doesn’t just play better, they communicate better, lead better, and bring steadiness to the team environment.Long-Term Growth and Well-Being:
Teaching the mental game isn’t just about wins it’s about developing emotionally intelligent, resilient young adults who can navigate life’s challenges beyond the field/court/mat.
How to Start Incorporating Resets into Practice
Add “Mindset Minutes.” Start each practice with 3 to 5 minutes of breathing or visualization.
Integrate Reset Routines. Teach players to use a breath or phrase after each rep, mistake, or high-pressure moment.
Practice Presence. During warm-ups, ask players to tune into body awareness and what they feel, where they hold tension, how they breathe.
Reflect Together. End practices with a question: “Where did you reset well today? Where can you improve?”
These small moments of mindfulness compound into championship habits.
COACHES AND PARENTS REMEMBER: The Mind Drives the Body
Physical training builds potential. Mental training unleashes it. When coaches intentionally teach resets like moments to breathe, refocus, and rise again, they’re not just developing athletes; they’re cultivating leaders who perform with more presence, poise, and purpose.
Ready to bring the mental game to your team?
At Big Heart Mental Performance, I help athletes and coaches unlock their mental game. I love what I do, and I’ve had the privilege of working with athletes and teams at every level from youth programs to collegiate competition on mindset, leadership, and mental fitness training.
My experience spans a wide range of sports, including high school golf, volleyball, basketball, softball, and baseball, as well as collegiate trap shooting, volleyball, and softball. I also partner with coaches in youth and high school programs, mentoring them through a six-week series that integrates the mental game into their season plan. Likewise, I guide high school athletes who aspire to play at the next level through a similar series designed to strengthen confidence, focus, and composure.
If you’re curious about how the mental game can transform your season or your life just reach out. Remember getting outside your comfort zone is when growth happens! I am all about developing stronger minds, steadier leaders, and more connected teams together!!
Thank you for taking the time to read my blog! Make today one of your best yet! -Jodi
Jodi Stepanek, MPM, CMMI
