Breathing
Purpose:
To give players a physical tool to manage adrenaline and restore calm under pressure.
How to Deliver as a Coach:
Introduce the 4-4-4 Method:
Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds.
Demonstrate:
Have players place a hand on their belly to ensure they’re breathing from the diaphragm, not the chest.
Integrate into Practice:
Before throw: 1–2 cycles of 4-4-4 breathing.
After a bad visit: Reset with breathing before the next turn
Coach Cues:
“Shoulders stay relaxed.”
“Feel your stomach expand on inhale.”
“Slow down your thoughts by slowing your breath.”
Example Drill:
Run a “pressure round” where players must perform their breathing cycle before every throw in the final leg.
Tips for Coaches:
Model the technique yourself.
Emphasize that breathing is a skill — players must practice it in both calm and pressured situations.