Physical Reset Routine for Footballers

Mistakes are inevitable in football. Whether it’s a misplaced pass, a missed tackle or a squandered scoring opportunity, how players respond to these moments can define their performance. For players with ADHD and Rejection Sensitivity Dysphoria (RSD), these errors can trigger an emotional cascade that impairs focus and confidence for the remainder of the match.

As coaches, introducing a structured physical reset routine can provide players with a concrete tool to regain composure and return to optimal performance quickly.

The 30-Second Reset Routine

The following routine is designed to be completed in approximately 30 seconds – short enough to use during actual gameplay without disrupting flow, yet long enough to create a meaningful psychological and physiological shift.

1. The Physical Anchor (5 seconds)

Instruct players to perform a specific physical gesture that serves as their “reset button”. For example:

• Clap hands firmly three times
• Adjust shin pads deliberately
• Smooth the front of their shirt with both hands
• Retie shoelaces (even if they don’t need it)

This physical anchor signals to the brain that a reset is occurring and creates a clear boundary between the mistake and what comes next.

2. Deep Breathing Reset (10 seconds)

Guide players to:

• Take one deliberate deep breath in through the nose (4-count)
• Hold briefly (1-count)
• Exhale slowly through the mouth (5-count)
• Repeat once more

This breathing pattern activates the parasympathetic nervous system, reducing stress hormones and helps to bring the player back to a centred state.

3. Physical Shake-out (5 seconds)

Have players:

• Shake out their arms vigorously
• Roll their shoulders back once
• Do a quick quarter-squat and spring up

This movement pattern helps release muscular tension that builds up during moments of stress and resets body posture to a stance that helps them prepare to continue.

4. Focus-Shift Gesture (5 seconds)

Teach players to:

• Touch their temple with their index finger
• Point forward to where they need to be positioned next
• Say their focus word silently to themselves (a pre-selected word like “next” or “ready”)

This redirects attention from the past mistake to the present moment and next action.

5. Ready Position (5 seconds)

Finish with:

• Getting into a physical position where they are ready to proceed
• Taking one final deep breath
• Making eye contact with a teammate or coach

This completes the reset by establishing connection and team awareness.

Implementation Tips for Coaches

Practice During Training

• Dedicate specific drills to practicing the reset routine
• Deliberately create mistake scenarios during training sessions
• Have players perform the routine after each mistake
• Gradually reduce the time needed for the routine through repetition

Personalisation

• Allow players to customise elements of their routine that feel most effective for them
• Younger players might benefit from simpler versions with just 2-3 steps
• Older players can develop more nuanced routines based on their specific triggers

Team Integration

• Create a team culture that normalises resetting after mistakes
• Use a team signal (like tapping the badge) to remind teammates to reset
• Acknowledge and praise good reset behaviours during post-match discussions

Reinforcement Techniques

• Film players during matches and review their response to mistakes (Veo playback for those teams that have it, or utilising parent/carer videos taken at matches – obviously with the required permissions)
• Highlight positive examples of effective resets followed by improved play
• Create visual reminders of the reset steps that can be posted in the club house etc.

Case Study: Reset Routine in Action

Consider Jamie, a talented midfielder with ADHD who would spiral after making mistakes. After implementing a personalised reset routine, his coach noticed:

• Decreased recovery time between error and effective play (from several minutes to under 30 seconds)
• Improved body language following mistakes
• Reduced emotional outbursts during matches
• Greater willingness to take creative risks with the ball
• Increased play involvement in the minutes following an error

Jamie’s routine became: adjust headband (anchor), two deep breaths, quick arm shake, tap badge and point forward (focus shift), and return to ready position with eyes up.

Beyond the Pitch

The benefits of a reset routine extend beyond football. Players report using modified versions of their reset routines in:

• School presentations
• Exam situations
• Social interactions
• Other sporting contexts

By teaching this valuable emotional regulation tool, coaches contribute not just to developing better footballers, but to nurturing resilient young people equipped for life’s challenges.

The resources and support provided in The Vault are designed to promote mental wellbeing and provide general guidance on mental health related to grassroots football.

However, the content is not intended to serve as specific mental health advice or replace consultation with a trained professional. If you or someone you know requires personalised mental health support, we strongly encourage you to consult with a licensed mental health professional and/or seek appropriate services in your area.