What Is a Reset Routine and How Does It Affect Performance in Youth Athletes?

In sports, mistakes are inevitable. A missed shot, a turnover, or an error can shake a young athlete’s confidence and impact their performance. But what separates great athletes from the rest isn’t perfection—it’s their ability to reset and refocus. That’s where a reset routine comes in.

What Is a Reset Routine?

A reset routine is a simple, intentional process that helps athletes move past mistakes and regain focus during competition. It’s a mental and physical cue that signals a fresh start, preventing frustration from turning into poor performance.

Elite athletes across all sports use reset routines to stay mentally strong. Whether it’s a basketball player refocusing after a missed shot or a baseball player resetting after a strikeout, these routines help them move forward with confidence.

Why Does a Reset Routine Matter?

For youth athletes, emotions can run high during competition. Frustration, disappointment, and self-doubt can quickly spiral if not managed properly. A reset routine helps by:

1. Breaking Negative Thought Patterns – Instead of dwelling on mistakes, athletes train their minds to move forward.

2. Improving Focus – A structured reset keeps attention on the present moment rather than past errors.

3. Building Resilience – Athletes learn to bounce back quickly and stay confident under pressure.

4. Enhancing Performance – A clear mind leads to better decision-making and execution in games.

   
   

How to Create a Reset Routine

Every athlete’s reset routine should be unique, but it typically includes three key steps:

1. Physical Cue – A small action like clapping, taking a deep breath, or adjusting their uniform.

2. Mental Cue – A positive affirmation or keyword like “Next play” or “I’ve got this.”

3. Refocus – Quickly shift attention to the next task, whether it’s defense, the next shot, or the next pitch.

   
   

Examples of Reset Routines Used by Professional Athletes

Stephen Curry (NBA – Golden State Warriors)

Curry is known for his sharpshooting, but even the best miss shots. After a miss, he often taps his chest and points to the sky, reminding himself to stay focused and grounded. His routine keeps him from getting frustrated and allows him to move on quickly.

Novak Djokovic (Tennis – World No. 1 ATP Player)

Djokovic’s mental toughness is legendary. After a lost point, he bounces the ball multiple times before serving and takes a deep breath to reset. This routine helps him stay in control of his emotions and maintain his focus under pressure.

Megan Rapinoe (Soccer – U.S. Women’s National Team)

Rapinoe, known for her clutch performances, has a simple yet effective reset routine. After a missed opportunity, she claps her hands and takes a quick deep breath, shifting her mindset to the next play. This routine helps her stay engaged and ready for the next chance.

Derek Jeter (Retired MLB – New York Yankees)

Jeter had one of the most well-known reset routines in baseball. After a strikeout or an error, he would adjust his batting gloves, take a deep breath, and reset his stance. This routine helped him maintain confidence and approach each at-bat with a fresh mindset.

Patrick Mahomes (NFL – Kansas City Chiefs)

Mahomes is known for his ability to stay composed under pressure. After throwing an interception or making a mistake, he shakes his hands out, takes a deep breath, and gives himself a quick nod as a way to reset mentally and physically before the next play.

How Youth Athletes Can Apply Reset Routines

Young athletes can learn a lot from these pros and create their own reset routines to stay focused and confident. Here are a few examples tailored to different sports:

• Basketball: After a missed shot, take a deep breath, tap your chest, and say “Next play” before hustling back on defense.

• Softball/Baseball: After an error, adjust your glove, take a breath, and repeat a confidence phrase like “I’m ready.”

• Soccer: After losing possession, clap your hands, take a quick breath, and immediately get back into position.

• Tennis: After a lost point, bounce the ball three times, take a deep breath, and visualize a strong next shot.

  
  

Final Thoughts

A reset routine is a powerful tool that helps young athletes develop mental toughness and perform at their best. By training their minds to move past mistakes and stay focused, they not only improve their game but also build life skills like resilience and confidence.

Encourage your young athletes to develop their own reset routine and practice it consistently. The more they use it, the more natural it will become—helping them stay composed, competitive, and confident in every game.