Before the Whistle: 3-Minute Mindset Routines for Young Athletes

How short, powerful rituals can boost confidence and calm nerves on game day.

For Parents, Coaches, and Champions of Young Minds

It's 10 minutes before kickoff. Your child laces up their boots, adjusts their shin pads, and maybe — just maybe — shows a flicker of nerves. You can see it in their eyes.

What if there was a way to help them walk onto the field feeling strong, focused, and ready to rise — every time?

The good news? There is. And it only takes three minutes.

Why Mindset Routines Matter

Just like warm-ups get the body ready, mindset rituals get the brain and heart in the game.

Especially for young athletes, small mental tools can:

       Calm anxiety         Build confidence         Reinforce self-belief

And when repeated regularly, these simple rituals form a mental anchor they can return to any time — in sport and in life.

The 3-Minute Power Routine

Here’s a step-by-step pre-game mindset flow you can introduce today:

1. Grounding Breath (30 seconds) Have your child place one hand on their chest and the other on their stomach.

“Breathe in like a lion, out like the wind.” Do 3–4 slow breaths to settle nerves and activate focus.

2. Power Phrase + Anchor (1 minute)

Use a simple, positive phrase and a physical gesture or item (See our physical anchors at the top of the page).

Example:

“I am focused. I am ready. I’ve got this.” (while touching their physical item)

Repeat it out loud or whisper it three times.

3. Visualize the First Win (90 seconds)

Ask them to close their eyes and imagine the first good moment in the game — a great pass, a calm trap, a strong first touch.    This wires the brain for early success, creating momentum before the whistle.

                     Ritual Meets Reality: Using the Wolf Medallion + Rune Chart

                     Our Power Pack medallions were designed with rituals like this in mind.

They serve as physical anchors to confidence, courage, and calm — helping young athletes link their inner strength to something they can see and hold.

Every time they wear it, they’re reminded: “I am more than ready.”

All of our junior mindset packs are designed for ages 8 - 15

Parents please note that the audio in these packs is mindset, not hypnosis. It is perfectly safe for your child to use it at anytime. By themselves or travelling with a group in a car.

Junior  Soccer Players - click here

Junior Aust Rules Football - click here

Junior Netball  - click here

Junior Girls Cricket  - click here

Junior Tennis Players - click here