Center Court Breathing

Instructions

1. 1P1 passes gently to P2 while breathing in for four counts, centering focus inward
2. 2P2 returns the ball to P1 during a six-count exhale to actively lower heart rate
3. 3P1 sends a soft pass to P3 on the opposite side, maintaining the slow breathing pattern
4. 4P3 returns to P1, keeping passes just firm enough to reach without effort

Coaching Points

• Breathe in for four counts and out for six — the extended exhale is what lowers heart rate
• Close your eyes between passes to bring focus inward and reduce neural activity
• Passes should be slow enough that the receiver must reach slightly — no hard throws
• Use this as a mental reset: let go of any mistakes from the session and focus on positives

Common Mistakes

• Breathing too shallow or too fast instead of the controlled 4-in 6-out pattern
• Throwing hard passes out of habit, keeping the upper body tense
• Chatting loudly instead of using the quiet time for mental recovery
• Skipping the drill early to leave practice instead of completing the full duration