Stretch today, sprint tomorrow.

When I say “stretch today, sprint tomorrow,” I mean that the small things you do now—practice, patience, and tiny acts of courage—make the big moments easier later. As a coach I’ve seen kids who felt nervous before a game, a test, or a hard conversation turn those nerves into steady steps. It doesn’t happen from nowhere. It happens from warming up, trying, and learning how to get back up. You don’t need to be perfect. You need to be willing to prepare.

Here are short phrases you can say to yourself or hear from someone who cares. Keep them simple, like cheer lines. They remind your brain what to do when things feel heavy: - “One step at a time.” - “Try, not perfect.” - “Breathe in, breathe out.” - “Small today, strong tomorrow.” - “I can ask for help.” - “Mistakes mean I’m learning.” - “Rest is part of training.” - “I’ve done hard things before.” - “Show up, do your best.” - “Celebrate the tiny wins.”

Say these out loud before a task, write them on a sticky note, or have a teammate whisper one when you need it. Each phrase is like a warm-up exercise: short, focused, and designed to get your mind and body ready. “One step at a time” helps when a project or problem feels too big. “Breathe in, breathe out” helps when your heart races. “Mistakes mean I’m learning” turns stumbles into information, not failure.

As your coach, I encourage you to build a mini routine around these lines. Before something hard, do three deep breaths while saying “Breathe in, breathe out.” Break the task into tiny steps and repeat “One step at a time.” After you finish a step, say “Celebrate the tiny wins” and give yourself a high five or a quiet smile. These little rituals train your brain to move from feeling stuck to feeling steady.

Sometimes the stretch is actually resting. Saying “Rest is part of training” gives you permission to slow down when your body or mind is tired. Recovery helps you be faster and clearer when you need to sprint. Other times the stretch is trying something new and scary. Saying “I can ask for help” makes it easier to reach out. Asking doesn’t mean you’re weak. It means you’re smart enough to know when a teammate—friend, family member, or coach—can help you grow.

Remember that progress is not a straight line. Some days you’ll sprint without thinking. Other days you’ll just manage a stretch. Both days matter. Keep a few phrases you like in your pocket, using them like tools: a phrase for when you’re nervous, one for when you’re stuck, and one for when you want to celebrate. Practice with them. Over time those short lines will help you face bigger things with more confidence. Stretch today, and when the moment comes, you’ll be ready to sprint.