There’s a moment, right before you step onto the surface of play, into the weight room, or onto the court, where you have a choice. You can carry the weight of your day with you; your frustrations, the emails you haven’t answered, the stress that’s sitting heavy on your chest, or you can flip the switch.

Flipping the switch isn’t about ignoring the hard stuff in life. It’s about recognizing that, for the next hour or two, your athletes need you present. They don’t need the distracted, half-there version of you. They need the coach who sees them, who challenges them, who leads by example.

The Science of Presence

We talk a lot about athletes needing to be present. We train them to focus, to block out distractions, to be in the moment. But how often do we demand the same of ourselves?

Neuroscience tells us that when we are mentally overloaded, our cognitive capacity shrinks. A distracted coach is not a great coach. If you’re still mentally replying to an argument you had that morning or ruminating over a to-do list, your ability to respond in real time, read body language, and adapt your coaching on the fly is compromised.

Athletes, especially young ones, pick up on this. Research in social-emotional learning shows that people subconsciously mirror the emotional state of those around them. If you’re scattered, they feel scattered. If you’re locked in, they feel that, too.

Flipping the Switch: The Coach’s Pre-Performance Routine

Just like an athlete has a pre-game ritual, a coach needs a routine that signals, it’s go time. This doesn’t have to be elaborate, but it does have to be intentional.

Here are a few strategies to consider:

1. A Physical Reset -Whether it’s a deep breath at the door, a song that gets you in the right headspace, or a quick walk to clear your mind, find something that helps you shift from life mode to coach mode.

2. A Mental Trigger – Some coaches have a phrase they repeat: Be here now. They deserve your best. A simple reminder that anchors you in the present moment.

3. A Visual Anchor  – Maybe it’s putting on your whistle or lacing up your coaching shoes. These small physical actions signal to your brain: We’re stepping into performance mode now.

4. A Moment of Connection – Before practice starts, check in with one athlete. Ask them about their day. See where they are mentally. This small action not only engages them, it locks you into the present, too.

Mine looks like a combination. I take 4 box breaths, repeat the phrase Be here now as I breathe, and simply rub my hands together as if I’m warming them up. I do this before nearly every presentation or speaking engagement, and training session.

When You Can’t Leave It at the Door

Let’s be real. Some days, life hits harder. Some days, flipping the switch feels impossible. On those days, the best thing you can do is own it.

If something is weighing you down, acknowledge it. It’s okay to say to your athletes, “Hey, I’m having a tough day, but I’m here, and I’m going to give you my best.” Transparency builds trust. And when athletes see you model resilience and focus, they learn to do the same.

If you coach long enough, life is going to happen. A phone call with bad news before you step on the court, or a day that just rattles you. We are human, and it’s ok to show this vulnerability in these moments. Matter of fact, it’s more than okay, it’s necessary for you and for them.

Why This Matters More Than You Think

The best coaches aren’t just great at Xs and Os. They are leaders, role models, and culture setters. Your ability to flip the switch doesn’t just impact your coaching, it teaches your athletes how to show up in their own lives.

So, before your next session, take that breath. Find your moment. Flip the switch. Your athletes deserve it, and so do you.

Below is a Flipping the Switch Self-Assessment for you to gauge how well you are stepping into your role with presence and focus.

Flipping the Switch: Coaching Self-Assessment

Rate yourself on a scale from 1 to 5, where:
1 = Almost never
2 = Rarely
3 = Sometimes
4 = Often
5 = Almost always

How well do you flip the switch before coaching?

1. I have a pre-performance routine that helps me transition into coaching mode.

2. I intentionally take a moment to clear my mind before stepping into a practice or training session.

3. I focus entirely on my athletes when I am coaching, without being distracted by personal stressors.

4. I can recognize when my personal stress is affecting my coaching and adjust accordingly.

5. I make a conscious effort to leave the frustrations of my day outside of my coaching space.

6. I regularly check in with myself before practice to assess my mental and emotional state.

7. I use physical or mental triggers (like deep breathing, a specific phrase, or a small ritual) to lock into coaching mode.

8. If I’m struggling to be present, I acknowledge it and adjust rather than letting it negatively impact my athletes.

9. My athletes would describe me as fully engaged and present during practice or training.

10. I reflect on my coaching presence after sessions to see if I showed up as my best self.

Scoring & Results

Add up your total score:

40-50: Coaching Flow State
You are highly intentional about how you show up for your athletes. You have a strong pre-performance routine, and you know how to manage distractions. Keep fine-tuning your process!

30-39: Solid Presence, Some Gaps
You generally show up well, but there are moments where distractions creep in. Focus on refining your transition into coaching mode and being more aware of when personal stress is affecting your coaching.

20-29: Work in Progress
You’re making an effort, but inconsistency may be holding you back. Consider adding a structured pre-performance routine to help you mentally reset before each session.

10-19: Room for Growth
It’s time to build better habits around presence and focus. Your athletes need the best version of you, and that starts with a strong switch-flipping strategy. Identify one or two key areas to improve and implement them right away.

Read more blogs like this from Coach Julie:

An Unwritten Rule of Coaching Athletes

Your Daughter Is Going Pro pro…probably not.

Understanding Learning Styles of Female Athletes: Amplifying Performance Through Tailored Coaching

Coaching Female Athletes-The Art & The Science

The Top 3 Ways Female Athletes Differ from Males in Strength and Conditioning—What Every Coach Needs to Know

What Every Coach Needs to Know About the Female Athlete’s Hormonal Cycle

If you enjoyed this article and know other coaches and trainers who could benefit from the content in this blog, please share in your social media channels. When you share, female athletes benefit.

~ Julie Hatfield-Still

Julie is an Author, CEO and Coach. She is the President & Founder of the Non-Profit Beyond The Game Alliance where they offer a full suite of workshops and support for teams, coaches and parents. In addition to her work as a business consultant and coach of coaches, leaders and entrepreneurs.

Julie is a Speed Development Specialist and Inner-Game Coach in the college, high school and youth levels.

Visit Julie’s Author Page