7 Simple Exercises to Improve Focus in Practice and Games

I’ve often seen athletes who look completely locked in during practice.

They listen, react, understand quickly what they need to do.

They’re there. In the game.

I’ve seen those same athletes in games too.

Just as involved… but sometimes with their minds a little too busy.

For example:

"If I catch the ball now, can people see it from the stands?"

"Did they see that play?"

"Should I post the story after the game… or before?"

If you recognize yourself in this, it’s okay. You’re not the only one. And surprise: many good athletes go through the same thing.

I’ve also seen athletes who manage to stay present no matter how fast the game moves. Not because everything works perfectly for them, but because they know where to place their attention.

That’s what focus really means in team sports.

Not perfect silence. Not an empty mind.

But the ability to be in the next play, again and again.

Focus isn’t a special talent. It’s a skill. And like any skill, it can be trained.

In basketball, football, handball — and many other sports — the game moves fast. You have little time to think and a lot of time to react.

That’s why athletes who seem “always connected” aren’t doing complicated things. They’re doing simple things, consistently.

In this article, you’ll discover 7 simple focus exercises you can use:

• during practice

• in short breaks

• in moments when the game requires more clarity

These exercises won’t ask you to become someone else.

They simply help you be there, exactly when it matters, when your team needs you.

1️⃣ Reset Breathing

(3 intentional breaths between plays)

What it is, in simple terms

Reset breathing is an extremely simple exercise: 3 intentional breaths taken between 2 actions in the game.

Inhale through your nose. Exhale slowly through your mouth. 3 times.

It only takes a few seconds. No one in the stands will notice it. But it can completely change what is happening inside the athlete.

Why this exercise matters

In team sports, the game rarely gives you long pauses to regroup.

Everything happens fast: plays, transitions, changes of rhythm.

The issue isn’t that athletes don’t know what to do. The issue is that in intense moments the body automatically switches to alert mode:

• breathing becomes shallow,

• muscles tighten,

• attention starts to scatter.

Reset breathing doesn’t slow the game down. It calms the body, so the mind can stay clear. And it’s one of the few things you can control at any moment during a game.

What it helps with

✔ Keeps athletes present

✔ Reduces unnecessary rushing

✔ Clarifies the next action

✔ Creates a small “space” between plays

This isn’t a relaxation exercise. It’s a reconnection exercise.

How to use it in team sports

In basketball, football or handball, reset breathing can be used:

• right after a play ends,

• while repositioning on the field or court,

• when waiting for the ball to be put back into play,

• before an action that requires clarity.

You don’t need to stop. You don’t need to step out of the rhythm of the game. Your breathing simply moves with your body.

Why three breaths instead of one

One breath is often not enough.

3 breaths send a clear signal to the body:

👉 “We’re in control. We can continue.”

It’s not about perfection. It’s about continuity.

Focused athletes are not the ones who never lose their rhythm. They are the ones who find it again quickly.

How to practice it during training

During practice, reset breathing should be trained intentionally:

• after intense sequences,

• between drills,

• before restarting play.

The more often it’s practiced in training, the more naturally it appears during games.

You don’t have to “activate” it anymore. It becomes a reflex.

What to remember

Reset breathing doesn’t change the game. It changes you inside the game.

And very often, that’s exactly the difference betweenbeing present in the play…or being a step behind it.

2️⃣ One Clear Objective

(focus on the next action)

What it is, in simple terms

“One clear objective” means choosing one specific action to focus on in the next few seconds of the game.

Not the whole game. Not your entire role on the team. Just the next action.

It can be something simple:

• “stay with my defender”

• “ask for the ball”

• “sprint back on defense”

• “get into the right position”

One thing. Clear. Controllable.

Why this exercise matters

In team sports, attention is rarely lost because of a lack of effort. It’s lost because the athlete tries to do too many things at the same time.

When the mind spreads in too many directions:

• reactions become slower,

• decisions become rushed,

• the game suddenly feels “too fast”.

Having one clear objective reduces mental noise. It tells the brain exactly where to go.

Focus doesn’t mean seeing everything. It means knowing what matters right now.

What it helps with

✔ Clarifies decision-making

✔ Increases reaction speed

✔ Reduces unnecessary pressure

✔ Improves engagement in the play

When the objective is clear, the body follows more naturally.

How to apply it in team sports

In basketball, football, handball and many other sports this exercise can be used:

• at the beginning of a play,

• right after a change of role (attack ↔ defense),

• when the pace of the game increases.

Instead of saying to yourself, “I need to play well”, the athlete simply says what they are doing now.

Example:

Instead of “I need to be more focused”

👉 “keep the distance from my opponent.”

Why it works

The brain responds best to simple instructions.

When it receives a clear task, it reacts faster.

That’s why athletes who appear calm under pressure aren’t necessarily more relaxed. They are simply more clear.

They’re not trying to play the perfect game. They’re playing the next play.

How to practice it during training

During practice, “one clear objective” can be trained easily:

• before each drill,

• before small-sided games,

• during short breaks.

A coach might ask:

👉 “What’s the one thing you’re focusing on right now?”

The athlete answers. Then they play.

Over time, the question disappears. The clarity remains.

What to remember

You don’t need more focus. You need more direction.

One clear objective is enough to stay connected to the game. Everything else follows through movement.

3️⃣ Active Vision

(where your eyes go, your attention follows)

What it is, in simple terms

“Active vision” means intentionally choosing where to direct your eyes during the game. Not just looking, but seeing with purpose.

Because as much as we like to believe attention lives only in the mind, the truth is simple:

👉 your mind follows your eyes.

If your eyes wander, your attention wanders too .If your eyes are clear, the game becomes clearer as well.

Why it matters

In intense moments, many athletes do something interesting with their vision: their gaze becomes wider… and less focused.

It’s almost as if they’re trying to see the entire field at once.

The result? Nothing really stands out.

Active vision works like a zoom lens. You’re not seeing less, you’re seeing what matters more clearly.

What it helps with

✔ Increases reaction speed

✔ Reduces confusion

✔ Improves anticipation

✔ Keeps you connected to the play

And yes, there’s a nice side effect: When you know where to look, it often feels like you have more time, even though the game is moving just as fast.

How to apply it in team sports

In basketball, football, or handball, active vision means:

• on defense: eyes on your direct opponent,

• on offense: eyes on space, not just the ball,

• in transition: eyes forward, not backward.

And very importantly:

👉 not on the referee

👉 not on the bench

👉 not on the scoreboard

👉 not in the stands

Yes, we know. Everyone has checked the score “just for a second”. The problem is that in sports, one second is a lot.

A different way to think about it

If attention had a remote control, your eyes would be the channel switch.

Look in the wrong place → channel: thoughts.

Look where it matters → channel: game.

Simple. No premium subscription required.

How to practice it during training

Active vision can be trained very easily:

• before a drill, the coach might say:👉 “Be aware of where your eyes are.”

• the athlete chooses a clear visual reference for the situation

After the drill, a simple question:

👉 “Where were your eyes?”

Not as control. But as awareness.

What to remember

You don’t need to see everything. You need to see what matters right now.

Active vision doesn’t slow the game down. It makes the game clearer.

And clarity is one of the most underrated forms of focus in sport.

4️⃣ The Anchor Word

(a word that brings you back to the present)

What it is — in simple terms

An “anchor word” is one word, chosen by you, that you use to bring your attention back to here and now.

It could be something like:

• “calm”

• “fast”

• “control”

• “simple”

• “defense”

Or, why not: “puppy”, “math”, or even “algorithm.” 🙂

It’s not a magic formula. It’s a mental button.

Why it matters

During games, the mind has an interesting habit: it travels very quickly…into the stands.

Maybe toward:

• the friend who came to watch,

• classmates in the crowd,

• the person you want to impress,

• the parent who definitely “saw that play”

And exactly in that moment, the game continues without you. The anchor word is your way of saying:

👉 “I’m back in the game.”

Without fighting your thoughts.

What it helps with

✔ Stops the avalanche of unnecessary thoughts

✔ Brings you quickly back to the present

✔ Simplifies the moment

✔ Creates stability when attention drifts

A single good word can sometimes do more than ten explanations.

How to use it

In basketball, football or handball, an anchor word can be used:

• before an important action,

• when you feel your attention drifting away from the game,

• in moments when you want to feel more confident and grounded

A real-life example:

The stands are full. Someone you know is watching. You feel the pressure to make everything perfect.

Instead of trying to control the whole game, you say one word to yourself:

👉 “simple.”

Then you play the next action. That’s it.t.

Why it works

The brain loves short and clear instructions.

When you give it one word:

• it doesn’t have time to build stories,

• it doesn’t drift into scenarios,

• it stays connected to the action.

An anchor word won’t make you a better athlete overnight, but it helps you be yourself in the right moment.

How to choose your anchor word

A good anchor word is:

• short

• easy to repeat in your mind

• connected to what you need in the game

It doesn’t have to sound “cool”. It doesn’t have to sound “motivational”.

It just has to work for you

How to practice it during training

During practice:

• choose your word,

• use it before each drill,

• observe what changes.

After a few training sessions, you won’t need to think about it anymore.

The word will appear automatically, exactly when you need it.

What to remember

You can’t stop every thought, but you can choose where you return.

The anchor word doesn’t take you out of the game. It brings you back into the game.

5️⃣ Body Scan

(30 seconds to reconnect with your body)

What it is, in simple terms

A “body scan” is a very simple exercise: for a few seconds, you move your attention from your head back into your body.

You don’t stop playing. You don’t sit down. You simply notice, quickly:

• your shoulders,

• your breathing,

• your legs.

That’s it.

Why it matters

In intense moments, young athletes do something completely normal: they move entirely into their heads.

They start thinking, analyzing, over-anticipating, basically directing an Oscar-worthy scenario in their minds. The problem?

The game isn’t played in your head. It’s played in your body and your body is on the field. When the body becomes tense, movements turn rigid. When it’s too relaxed, reactions become slow.

A body scan helps you return to the right physical state for playing.

What it helps with

✔ Reduces unnecessary tension

✔ Improves coordination

✔ Increases body awareness

✔ Helps you stay physically present in the play

Many athletes say that after doing this exercise,“it feels like they can feel the field or court under their feet again”.

And that’s exactly what’s happening.

How to apply it

In basketball, football or handball, a body scan can be used:

• when you’re on the bench and about to enter the game,

• during short breaks,

• while waiting for play to restart,

• during a timeout.

Example:

You’re on the bench. You know you’re about to go in. The crowd is loud and your heart is racing.

Instead of thinking “I need to play well”, you quickly check:

• shoulders down,

• one deep breath,

• feel your feet on the floor.

Then you enter the game connected, not rushed.

Why it works

If the mind were the driver, the body would be the car.

You can have the best ideas in the world, but if the car is stiff or out of control, you’re not going anywhere.

The body scan is like a quick check-up while the car is still moving.

How to practice it during training

During training, the exercise can be introduced easily:

• before intense game situations,

• before stepping onto the field or court,

• during short breaks

A coach might simply say:

👉 “Check your shoulders. Your breathing. Your legs.”

It takes about 30 seconds, but the state it creates lasts much longer.

What to remember

When you feel the game moving too much into your head, bring your attention back into your body. A body scan doesn’t take you out of the rhythm of the game. It brings you exactly where the game is actually played.

6️⃣ A Signal, Not a Verdict

(what you adjust for the next play)

What it is

This exercise teaches you to treat every moment in the game as a signal, a clue, a piece of information. Not a label about you. Not a final verdict.

After a play that didn’t go the way you wanted, you ask yourself just one question:

👉 “What do I adjust on the next play?”

That’s it.

Why it matters

In team sports, the game never stops moving. You don’t have time to stay stuck in the previous play, because the next one is already happening.

Athletes who stay connected are not the ones for whom everything always works perfectly. They are the ones who process what happened quickly and move on.

When you treat situations as signals, your attention stays:

• in the present,

• focused on solutions,

• connected to the game, not to personal judgment.

What it helps with

✔ Helps you regain rhythm quickly

✔ Reduces unnecessary pressure

✔ Improves decision-making

✔ Keeps confidence in motion

Instead of asking “Why did that happen?” you ask “What’s next?”

How to apply it

In basketball, football or handball, this exercise happens immediately:

• after a missed play,

• after a delayed decision,

• after being out of position.

Example:

You’re playing. The play ends. You hear the crowd react, maybe someone you know just saw it. Instead of going back to that moment mentally, you tell yourself:

👉 “Next action: closer defense.”

👉 “Next action: head up.”

👉 “Next action: simple pass.”

Then you continue playing.

Why it works

Sport isn’t a final exam. It’s a series of small adjustments.

The athletes who grow the most are not the ones who always get everything right. They are the ones who know how to correct themselves while the game is still going.

And that is a very mature form of focus.

How to practice it

During training, this exercise can be introduced simply:

• after each sequence, ask one short question:👉 “What do you adjust?”

• no long explanations

• no judgment

You answer the question and then you play again.

Over time, the question disappears. The adjustment reflex remains.

What to remember

Not everything that happens in a game requires an emotional reaction. Many situations only require a small adjustment. When you treat moments as signals, your focus stays where it matters most: on the next play.

7️⃣ The Reset Routine

(a small personal ritual that brings you back into the game)

What it is

A reset routine is a short sequence of two or three things you do every time to reconnect with the game, with the match, with the moment.

It’s not complicated. It’s not spectacular. It’s simply repeatable.

For example:

• one breath,

• your anchor word,

• a quick look forward.

It only takes a few seconds, but it can have a powerful effect.

Why it matters

In team sports, everything is unpredictable:

• the rhythm changes,

• the noise increases,

• pressure appears suddenly.

Athletes who seem “stable” are not necessarily calmer by nature. They simply have something familiar they return to. A routine becomes a fixed point in a game that is constantly moving.

What it helps with

✔ Creates a sense of security

✔ Reduces mental chaos

✔ Gives you a feeling of control

✔ Helps you re-enter the rhythm quickly

When the routine appears, the body and mind recognize the signal:

👉 “Okay, we continue.”

How to apply it

In basketball, football or handball, a reset routine can be used:

• after an intense play,

• when entering from the bench,

• when the pace of the game feels overwhelming,

• during moments of loud crowd noise.

Example:

The crowd reacts. Someone you know is in the stands. You feel all the attention on you.

Instead of getting lost in your thoughts, you do your routine:

breathe → say your word → look forward.

And the game continues.

Why it works

A routine doesn’t make you better than others. It makes you more consistent.

And consistency often beats inspiration…especially when inspiration takes its time to show up.

How to build your routine

A good routine:

• has no more than three steps,

• stays the same each time,

• doesn’t attract attention from the outside.

It doesn’t need to look “cool”. It just needs to be yours.

How to practice it during training

During training:

• use your routine before each important drill

• repeat it every time

• don’t change it from one day to the next

The more ordinary it feels in practice, the stronger it becomes during games.

What to remember

You can’t control everything that happens in a game, but you can control how you return. A reset routine doesn’t make you stand out. It keeps you in the game, play after play.

⚠️ One important clarification: a routine is not a superstition

It’s important to understand something: a routine is not a superstition.

A superstition sounds like this:

• “If I don’t wear this shirt, I won’t play well.”

• “If I don’t step on the field with my right foot first, it won’t work.”

• “If I don’t do this exact thing, something bad will happen.”

That kind of thinking makes you dependent on things you cannot control.

A routine is different.

• It doesn’t depend on objects,

• It doesn’t depend on luck,

• It doesn’t promise results.

A routine gives you structure, not guarantees.

A simple example

If you say:

👉 “I take one breath, repeat my anchor word, and look forward.”

That’s a routine.

If you say:

👉 “If I don’t do this, the play won’t work.”

That becomes a superstition.

The difference is simple but important: A routine helps you prepare, a superstition scares you when it’s missing.

Why this difference matters

Good athletes use routines as support, not as dependency.

If, for some reason, they can’t perform it perfectly, the game still goes on.

A routine helps you return. It doesn’t control you.

Conclusion

Focus doesn’t appear out of nowhere and it doesn’t disappear all at once.

It is built from small things, repeated consistently.

The seven exercises in this article are not special tricks and they don’t require perfect conditions.

You don’t need complete silence. You don’t need the perfect game.

You simply need trained attention.

You breathe to reset. You choose one objective to stay clear. You use your eyes to stay in the game. One word brings you back to the present. Your body reconnects you. Signals help you adjust. A routine stabilizes you.

You don’t have to use all of them from day one. Starting with just one is enough.

Athletes who seem “always connected” are not different. They simply practice these things more often.

And the good news is that all of them can be learned during practice, in short breaks, and during games.

Focus isn’t about absolute control.

It’s about being there, play after play.

And over time, that’s exactly what makes the difference.

Final Note

If at your next practice you suddenly notice yourself breathing on purpose, talking to yourself in your head and checking where your eyes are…don’t worry.

You haven’t lost your mind. You’re just training your focus.

And yes, a teammate might ask what you’re doing.

You can simply tell them:

👉 “I’m getting ready for the next play.”

The rest will show on the field. 😉

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