🔄 RESET BUTTON
Bounce Back from Mistakes
● OBJECTIVE: to pre-plan how you will refocus during adversity
Several adverse conditions will be stated and you will pre-plan how you will refocus—the thoughts you will think and emotions you will feel to overcome distractions. In parentheses are example answers. You can use these or come up with answers that work better for you personally.
You will also write 2 adversity scenarios that you would like to better deal with, and how you will refocus.
🎯Your 1 Reset Button:
(i.e. Head nod, deep breath, clap, head shake, hands shake)
[ Write your physical reset gesture here ]
| Scenario | How You'll Refocus |
|---|---|
| If the referee makes a bad call: | ([1 deep breath] Just keep going, I don't expect calls to go my way, I'll get the next one) |
| If the crowd is loud and/or negative: | (Just keep going, who cares about them, I wrestle for myself [head shake]) |
| If I make a mistake: | ([quick head shake] Let it go, get the next one) |
| If my opponent does something really good/scores on me: | ([quick head nods & smile] My turn now) |
| If my opponent does something dirty: | (Beat him on the scoreboard) |
| If my opponent continues stalling/backing up: | (Get creative, find a way) |
| If I lose or wrestle badly at a tournament: | (Bounce back, get the next best thing, put all bad thoughts in an imaginary "black box," drill for good feel) |
| Getting scored on first: | (Plenty of time; get it back) |
| I have a lead with short time: | (Get one more; keep scoring) |
📝 Go through everything, circle your 3 biggest areas to improve & review with coach
PRACTICE YOUR RESET BUTTON!
Having pre-planned responses to adversity gives you control. Instead of reacting emotionally, you'll execute your reset button and refocus immediately. Practice these responses so they become automatic during competition.
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