Courtside with MTP #9: Physical Control

Dear Coaches,

We’re continuing our Prime 5 series—five essential mental skills every athlete needs to develop to compete at their best. So far, we’ve covered Focus and Confidence. This month, we’re diving into Physical Control—specifically, how to regain control of your body during high-pressure moments.

We’ve all seen it: A missed layup, a blown call, or a mistake spirals into multiple bad possessions because the athlete physically tenses up. They lose control of their breathing, body language, and focus. Perhaps they feel their legs or arms start to tighten up and short arm their shots. That’s where Forced Muscular Relaxation (FMR) becomes a game-changer.

🧠 What is Forced Muscular Relaxation?

FMR is a simple technique that helps athletes release muscle tension and reset their bodies—fast. It works by tightening specific muscle groups for a few seconds and then intentionally releasing them, paired with deep breathing.

This quick reset helps athletes:

• Control tight or shaky muscles

• Lower their heart rate

• Re-center their focus

• Reduce physical anxiety

• Prepare to respond instead of react

🎯 Why It Works

When the body is tense, the mind has a hard time thinking clearly. FMR works because it gives athletes something they can control—even when everything around them feels chaotic. Just like we can use the top and front part of our brain to take over our breathing, we can also take back control when we are feeling tight or shaky in high-pressure situations. It gives your athletes a chance to pause, reset, and step into the next moment with purpose and composure.

Whether it’s before a big free throw, during a timeout, or after a frustrating play, FMR is a skill athletes can carry with them into every game situation.

📝 How to Use It

📺 Watch the Video with Your Team:We’ve created a short video to walk athletes through the FMR process. You can watch it together as a team or have athletes practice it individually.

🎥 Watch Here: https://youtu.be/DyrQWHlCB_A

Encourage athletes to use FMR:

• Pre-game to calm nerves

• During games after mistakes or high-pressure moments

• Post-game to help the body recover

Just like any skill, it gets better with practice. Encourage your team to try it a few times this week and reflect on how it impacts their performance and recovery.

💡 Final Thoughts

This month’s goal is simple: help athletes recognize that they can control their physical state—even in the most intense moments. When athletes learn how to reset their bodies, they build a foundation of composure that shows up in every part of the game.

Thanks for continuing to invest in your team’s mental training. Stay tuned for the next Prime 5 installment!

Contact Us:

Ben Carnes

Owner, Mental Training Plan

📞 (317) 557-3022

✉️ ben@mentaltrainingplan.com

Learn more about our mental training resources at mentaltrainingplan.com