The Reset · about 3 minutes
Run this in the locker room, on the bus, or in the hallway outside the test. Same sequence every time. That's what makes it work.
Step 1 · Settle
In for four, out for six. Longer out than in is the part that actually does something, because it's what slows your heart rate.
Round 0 of 4
Step 2 · Get out of your head
Tap one for each. Say them in your head as you go. This pulls your attention out of the spiral and into the room.
Step 3 · One rep
Not the whole match. One point, start to finish, from your own eyes, not watching yourself from the stands.
Step 4 · Your word
Something you say right before you start. Not a pep talk. One word. Sharp. Loose. Now. Mine. It only works because you use the same one.
You're ready
Phone away. First move is already decided.