Regulation Checklist for Coaches

Athletes’ challenging emotions and behaviors often stem, not from willful defiance, but developmental gaps in certain skills. 

(i.e. emotional regulation, frustration tolerance, cognitive flexibility, etc.)⁽¹⁾  To best support athletes through behavioral challenges, you must be able to respond in thoughtful and supportive ways. This can be especially difficult if you feel emotionally triggered by the situation.

Use the following regulation strategies when you feel emotionally activated.

Coaches Can:

Identify Your Triggers

Recognizing what pushes your buttons can help you stay one step ahead when you are facing challenges.

• Incorporate reflection into your coaching practice so you can learn and improve
  • Ask yourself: What caused the emotion? What was your reaction? How can you handle it better next time?
• Seek feedback
  • Encourage your assistant coaches to share feedback when they observe you reacting emotionally or when you remain calm.

Develop a Reset Cue

A reset cue helps you regain control when emotions run high, enabling you to return to a calm state. 

• When you are feeling triggered you can:
  • Pause and count to three 
  • Clench your fist to tension and then release
  • Tap your right foot on the ground twice, then your left foot twice

Plan Ahead

Routine is a key ingredient to regulation. When we know what to expect, we feel in control. 

• • Plan practice ahead of time, anticipate where challenges may arise. Prepare strategies to support athletes through those moments.
    • Ex: If an activity may be particularly challenging, plan for a water break afterwards so athletes and coaches have a few minutes to connect, decompress, and reset.