MODULE 4: CORE MINDFULNESS PRACTICES FOR YOUNG ATHLETES

Objective: To cultivate body awareness and mindfulness by directing focused attention through different body parts.

Duration: 10-15 min

Group format: Whole group, individual focus (Optimum group size is 20-25 participants, with a maximum of 30)

Materials: Mats or chairs (optional), quiet space

Instructions:

This practice helps recognize areas of tension, stress, or disconnection-supporting relaxation, stress release, and improved self-awareness, particularly in commonly overlooked areas such as the hips, shoulders and jaw.

1. Trainer is asking participants to lie or sit comfortably.
2. Trainer is inviting them to close their eyes and take three slow breaths.
3. Trainer is guiding their attention gradually:

• Feet and ankles- notice sensations or tensions
• Legs and hips – feel heaviness or lightness
• Back and shoulders- observe tightness or lightness
• Neck, jaw and face – notice small movements or relaxation

4. Trainer is encouraging them not to change anything, just notice and acknowledge.
5. End with three deep breaths and slow return to awareness.

Debriefing 5-10 min:

• Which part of the body held the most tension?
• How does noticing tension early help athletes prevent burnout or injury?
• Could you use this practice after training or competition?

Outcome:
Participants will improve body awareness, identify areas of tension or discomfort, and understand how mindfulness supports recovery and injury prevention.

Objective: To activate the body’s energy system and encourage energy flow, release blockages, and relax the nervous system. This exercise also supports hearing, balance, and overall stability.

Duration: 5-7 min

Group format: Whole group, individual participation (Optimum group size is 20-25 participants, with a maximum of 30)

Materials: None

Instructions:

1. Ask the person to gently turn their head to one side, then to the other, to observe their current physical state.
2. Using your fingers and thumbs, grasp the top of each ear and begin to gently unroll the outer curved edges.
3. Pull outward, away from the ear canal, while massaging and stretching the ear tissue.
4. Move gradually downward, continuing the unrolling and stretching motion until reaching the bottom of the ear.
5. Repeat the process a couple of times (2-3 times)

Debriefing 3-5 min:

• How did your head or neck feel before and after the exercise?
• Could you use this during breaks in training?

Outcome: Participants will activate energy flow, relax the nervous system and improve balance, hearing, and physical readiness for training.

Outcome: Participants will activate energy flow, relax the nervous system and improve balance, hearing, and physical readiness for training.

Objectives: Enhances focus and concentration. Helps to improve and refresh eyesight.

Duration: 7-10 min

Group format: Whole group, individual participation (Optimum group size is 20-25 participants, with a maximum of 30)

Materials: None

Instruction:

1. Extend one arm straight in front of you with the thumb pointing up.
2. Fix your gaze on the thumb. Begin to move your fist in a horizontal figure-eight motion, keeping your eyes focused on the thumb.
3. As the movement rises through the center, inhale; as it moves downward and out of the center, exhale.
4. Repeat this 8 times.
5. Extend both arms forward with both thumbs pointing up, placed side by side.
6. Repeat the same figure-eight motion with both fists together, maintaining the coordinated breath pattern.
7. Perform the sequence 8 times.

Debriefing 3-5 min:

• Did you notice a shift in focus or eye comfort?
• Could this help before or during competitions requiring precision?

Outcome: Participants improve visual focus, coordination and mental centering.

• Which mindfulness method (breathing, grounding, body scan, visualization) seems most useful for your team?
•  When would you use it- before, during, or after competition?
•  What would an “ideal” moment to use this technique look like?
•  How could young athletes apply these exercises outside of sports?

• Learn core mindfulness practices that can be applied in sports training.
• Know how to guide athletes through breathing, grounding, body scans, and visualization.
• Understand when and how to integrate these practices during competitions or training.
• Feel confident helping athletes manage performance pressure and setbacks.