Bookend your day with consistency. Morning and night habits = calm mind, clear focus.

Create a 5-minute pre-performance checklist. Breathe, visualize, mantra, movement, lock-in.

Simulate pressure in practice. Reps under time, reps under fatigue, reps under eyes — make it uncomfortable now.

“You don’t become clutch — you train clutch.”

Russell Wilson: “The separation is in the preparation.”

Keep your energy steady. If you’re nervous in the stands, they feel it.

Ask “What did you learn?” not “How did you do?” Keep pressure off the outcome.

Support their routine. Respect their space pre-game, post-game, and during recovery.

Dr. Jim Afremow: “Support the process, not the pressure.”

Becky Burleigh: “Parenting an athlete isn’t about fixing — it’s about being present.”

Normalize adversity in drills. Tie reps to real-life consequences. Miss? Run. Make it meaningful.

Use countdowns, crowds, and chaos in reps. Let them feel “big moment” stress in low-stakes places.

Teach reset routines. Breath work, trigger words, and self-talk should be practiced — not just preached.

Pete Carroll: “Practice under pressure until it feels like home.”

Anson Dorrance: “The bench press doesn’t make you strong in the game. Pressure does.”