Noticing pressure without fighting it
G IN FORGE
GGrounded
Feel pressure and emotion while staying able to choose and execute.
Feel | Settle | Act
WHAT IT CAN LOOK LIKE
Settling the body enough to make a choice
Performing while nerves are present
WATCH IT IN A CHAMPION
Simone Biles
At the Tokyo Games, Biles recognised when she could not perform safely, stepped back and later returned to win bronze on beam.
Notice what is happening and choose a functional response.Sporting examples are editorial and do not imply participation in or endorsement of SportsSignum.NOW SPOT YOUR MOMENT
Noah’s match
Noah reaches a tie-break. His chest feels tight and his arm feels fast. He tries to force the nerves away and rushes.
Being grounded begins by allowing the feeling to be there, then settling enough to see, decide and act.SEE THE SKILL IN THREE MOMENTS
Turn the moment into an action.
Competition momentWhat shows upUseful response
Tie-breakChest tight and grip hardFeel your feet, use a long exhale, soften your hand and choose one target.
People watchingBreathing becomes shallowLet nerves be present and lengthen the exhale.
Bad callFace feels hotStep back, unclench your jaw and begin the next routine.
MAKE IT SPECIFIC
A useful action can be seen and repeated.
TOO VAGUE
I must stop feeling nervous.
USEFUL
When my chest tightens before an important serve, I will feel my feet, breathe out slowly and loosen my hitting hand before choosing a target.
TRY IT ON COURT
Long Exhale Reset
Use breath and posture to stay functional.
WORKBOOK EXERCISE
Unlock the full practice routine.
Get the step-by-step exercise, reflection prompts and four-week training plan in the Mental Toughness Workbook.
Get the full exercise in the workbook →Understand it. Practise it. Review it.
Choose one action and test it during practice before adding more.
Discover your FORGE profile →Explore the Mental Toughness Workbook →