Time Required: 20 minutes

Format: Interactive introduction with guided practice

Materials Needed: Comfortable seating

Target Ages: 8-18 years

This foundational module introduces young athletes to core mindfulness concepts and how they apply specifically to sports performance.

Athletes will learn basic mindfulness techniques and understand the brain-performance connections that support peak athletic performance.

By the end of this module, athletes will be able to:

• Define mindfulness in terms they understand and can apply to sports
• Understand how mindfulness training helps their brain and sports performance
• Practice a basic mindful breathing technique they can use anywhere
• Identify opportunities to use mindfulness in their daily training and competition

Connect to college and career preparation

Address performance pressure and future orientation

Include leadership opportunities within the group

Discuss long-term skill development and life applications

Allow for more complex discussions and questions

Use sophisticated vocabulary: "neuroplasticity," "cognitive flexibility"

Include research context: "Studies with athletes your age show..."

Address autonomy: "You're choosing to develop these skills for your goals"

Connect to adult responsibilities: "These skills serve you in any career"

Start practice with 1 minute of team breathing

Use breathing as a reset tool during water breaks

Model mindful awareness during your own coaching moments

Incorporate "notice" language: "Notice how your body feels after that drill"

Create brief mindful moments before important practice segments

"Take a mindful breath before this next attempt"

"Notice what you're feeling right now - that's good awareness"

"Everyone's mind wanders sometimes - just bring it back to focus"

Use growth mindset: "You're training your mind just like your body"

Don't make mindfulness mandatory or punitive

Avoid long explanations - keep it practical and brief

Don't single out individual athletes for mindfulness reminders

Resist using breathing as a timeout for behavioral issues

Wong, R. S. K., How, P. N., & Cheong, J. P. G. (2022). The effectiveness of a mindfulness training program on selected psychological indices and sports performance of sub-elite squash athletes. Frontiers in Psychology, 13, 906729.

Kim, S., Lee, J., Park, H., & Choi, M. (2024). Mobile-based mindfulness meditation intervention's impact on mental health among young male judo athletes in South Korea. Scientific Reports, 14, 12847.