🧠 Dynamite 5-Second Reset Routine (Do Between Points or Mid-Rally if Needed) 

1️⃣ Pause + Plant Your Feet (1 second) 

Physically stop—even for a breath—and feel your feet grounded on the court. 

“I’m here. I’m grounded.” 

2️⃣ Exhale Fully (1 second) 

Let out a long, controlled exhale through your mouth. 

This signals your nervous system to downshift out of fight-or-flight. 

3️⃣ Mantra Trigger (1 second) 

Repeat a short focus phrase in your mind: 

• “Calm hands.” 

• “Soft and steady.” 

• “Next point.” 

Use the same one every time so your body learns it as a cue. 

4️⃣ Visualize a Clear Shot (1 second) 

Quickly picture yourself hitting the next shot clean and confident. 

Feel the motion. See the result. No overthinking—just a flash of clarity. 

5️⃣ Reset Your Paddle Position (1 second) 

Bring your paddle back to ready. This physical cue closes the reset loop and tells your body: 

“I’m back. Let’s go.” 

👇 Use It When: 

• You miss an easy shot and feel yourself getting tense 

• You’re stuck in a fast firefight and can’t find rhythm 

• You feel nerves rising before a serve 

• You’re trailing and the pressure is mounting