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Season Setup

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1

Your season, your why

What do you want this season to be about? Not a result like "get recruited" — something you control, like how you want to show up.

For example: Compete without fear of messing up · Be the teammate people count on · Get better every week, not perfect every day · Bring energy even on off days · Keep competing when the game gets tight

That's your why.

When a practice or a match gets hard, this is what you come back to — not the scoreboard.

2

Know your states

We all get nervous. The goal isn't to stop being nervous — it's to embrace it, and play your game anyway. Name which kind it is, and you'll know what to do next. Which one sounds most like you when the match gets tight?

Over-amped

Racing heart, jittery, too much energy. What to do: one long breath out, then focus on one thing outside you, like your spot on the court. Tell yourself the buzz means "excited," not "danger."

Worried

Stuck on what-ifs, head too full. What to do: focus on one thing outside you, and give yourself one job for this rally.

Frustrated

Angry or thrown off after a mistake. One mistake is one point. What to do: run your reset — you'll build it in the next step.

Over-controlling

Overthinking a skill you already know how to do. What to do: trust your training — think about where you want the ball to go, not how your body moves.

Flat

Low energy, checked out. What to do: move, get loud, raise the stakes.

Scattered

Distracted by the crowd, the score, the ref. What to do: eyes on one spot for a couple of seconds.

Almost everyone leans toward one of these more than the others — that's normal, not a weakness.

3

Build your reset

Every player shanks one, misses a serve, gets blocked. What separates players isn't the mistake — it's how fast they let it go and lock onto the next ball. That's your reset. Chill, then skill. Three parts, under five seconds:

1. Anchor — one physical action that ends the point. Same one every time.
2. Breath — one long breath out.
3. Eyes — look at one spot on the other side of the net. That puts your mind on the next ball, not the last one.

Your team circles up after every point — that's a perfect time to run it.

For example: High-five in the huddle · Clap twice · Spin the ball · Wipe hands on shorts · Touch the line · Tap my chest

Breathe in through your nose for about 4 seconds.
Breathe out slowly for about 6 seconds. One is enough.

Ready

A long breath out is the off-switch.

Then eyes: look at one spot on the other side of the net — the top of the tape, or a spot on the floor.

For example: Next ball · Ready · Let's go · This point · Right now

As you look up, say one word to yourself — not something about your body.

Anchor → breath → eyes.

Same three moves, every time, under five seconds. That's your ritual. You'll run it between points all season.

4

Your serve routine

The serve is the one moment that's all yours — no one can rush you. Same routine every time makes it automatic when it counts. It has three parts:

1. Your move — something you do with the ball.
2. Breath — one long breath out.
3. Your spot — pick one spot across the net and hold your eyes on it through that breath, then on the ball as you toss.

For example: Bounce the ball twice · Spin it in my hands · Toss it up and catch it

For example: Deep corner · Back line · The seam between two players · Back-left line

Something you can see across the net — not something about your body.

Move → breath → spot.

Same every serve. Keeping your eyes on one spot is called quiet eye — one of the most proven habits in all of sport.

Waiting to receive? Settle your eyes on the server before the toss, then track the ball.

5

One goal you control

Pick one thing you can do every practice, win or lose. Not a result like "win districts" — something like "full commit on every serve."

For example: Run my reset after every mistake · Full commit on every serve · First one talking on defense · Best energy on the team every practice

Confidence is built, not given.

Confidence that rides on starting, stats, or coach approval will wobble. Confidence built on preparation, effort, and how you respond to mistakes holds. That's what this goal builds — track it, not the scoreboard.

6

Your season plan

Here it is, all in one card.

My season plan

    Your card builds itself as you go.

    1. My why
    2. My pressure type + what to do
    3. My reset
    4. My word
    5. My serve routine
    6. My goal

    Copy it, save it as a PDF, or take a screenshot so you always have it.

    Everything on this card is yours, because you made it. You're ready.

    Your answers save on this device only — nothing is sent anywhere.

    This is general support and education — not therapy, diagnosis, or a substitute for care.

    Need more support? Athlete Support page

    Hope Ave Therapy · Sport & Performance × Boston United
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