Page 14 - Mental Skills for Coaches

Objective: To begin your own way of keeping composure before man marking.
Time to Spend: 10 mins.
Re-centering is used to quieten external distractions and help players to focus on their own game. In your case, the re-centering will begin when you are setting up to mark your player either on your own kick out or during opposition kick out. You will have begun to repeat your own self-talk phrase and have walked towards the area where you will mark your player. Today it will be done in a seated position but during the game you may stand up straight, hands by your sides, shoulders relaxed, eyes fixed on your player.
Re-Centering Instructions
Sit somewhere you are comfortable and supposed, lie if you want to either. Place one hand on your stomach and take a deep breath in through your nose. Use the air you breathe in to push against your hand. Your chest and shoulders shouldn't move – only your stomach. Exhale slowly and deliberately through your mouth. Spend a few minutes while completely focusing on your breathing.
Begin to release the tension in your body. Continue to breathe slowly and deeply, while scanning your body for feelings of tension. Start with your toes and work your way up your body, paying attention to each group of muscles as you go. Relax any muscles that feel tense by clenching them and then releasing them.
When you begin to feel stressed, turn your attention to your body’s centre to remind yourself that you have balance and control. Once you've found it, breathe in and out deeply at least five times. Continue to concentrate on your centre and feel the sensation of being stabilized and on the ground. Take one final deep breath and when you are ready, open your eyes.