Eyes up, knees bent.

When things get tough—on the field, in class, or at home—there’s a tiny instruction I give my team that helps more than it sounds: eyes up, knees bent. At first it’s about posture: looking where you want to go and being ready to move. But it’s also a quick way to reset your brain. Eyes up tells your mind to look forward, not at the thing that just went wrong. Knees bent reminds your body to stay grounded and ready, not frozen. Together they make a short habit you can use any time you feel overwhelmed, messy, or stuck.

Think of it like a mini-coaching timeout. Pause for three seconds, lift your chin, soften your knees, breathe, and say one short phrase inside your head. That tiny routine helps your breathing slow, your thoughts get less messy, and your muscles stop holding stress. You don’t need to solve the whole problem in that moment—just creating a small space makes a big difference. You can use it before a test, after missing a shot, before talking to someone you’re upset with, or when your stomach does flip-flops at a big tryout. Because practice makes that habit natural, practice it a little every day: while waiting for the bus, before a big presentation, or even when waking up.

Here are simple, powerful lines you can try saying to yourself or to a friend. Pick one that feels right and say it quietly when you do your eyes up, knees bent reset: - “I’ve got this step.” “One thing at a time.” “I can try again.” “Breathe in, breathe out.” “It’s okay to feel this.” “What next?” “I’m learning.” “I’m not alone.”

Those short phrases carry a lot of weight because they stop the runaway thoughts and give you a clear direction: action, acceptance, or comfort. You don’t have to force happiness. Sometimes the best move is to say, “It’s okay to feel this,” and then decide one small action—send a text, ask for help, try again. Tell a teammate or a parent the phrase out loud if you want support; saying it with someone else makes it stronger.

Remember, being a kid (and growing up) means lots of practice at handling hard things. Coaches don’t expect perfection—we expect effort, learning, and kindness. Use “eyes up, knees bent” like a tiny tool that helps you slow down, look ahead, and get ready to move. Try it three times today and notice how your body and mind feel. If it helps, keep it. If not, tweak the phrase until it fits you. The goal is simple: small, steady moves build big strength.