The whistle screams from the up-ref's stand as you watch the ball land beneath your feet. You just hammered a ball right into the block. As the opposing team celebrates before the next server jogs back to the line, you turn back to your teammates and… the rest is entirely up to you.

Do you beat yourself up and think about how big of a mistake you just made? Maybe you stomp your foot, put your head down, and negatively punishing yourself in your mind? It could be that you think more technically and replay the situation in your head to try to find what you did wrong, feeling frustrated and angry. Or, maybe you go to a teammate, get a high-five and say to yourself positively "you've got the next one." I am confident to guess that as a volleyball player, you have done one or all these scenerio's at some point in your career.

 Dr. Jim Loehr is one of the most renowned sports psychologists, specifically in the game of tennis. When you think of a match played game depicting the sport of volleyball, tennis is usually one that comes to mind. There are so many similarities between the two sports, including the down time between each play. Dr. Jim Loehr coined the 16 second cure as a way for a tennis player to stay present in the match. For me, as a former player of many different sports (basketball, swimming, track and field and volleyball), I found volleyball to be the most challenging mentally. There is a much needed control of emotions in volleyball due to the consistent stop of play. It is an up and down sport that requires mental toughness and focus, and the realization that the game comes with many mistakes. Which is true for every sport.

The following technique doesn't only apply to volleyball or tennis athletes. It can and should be used in every sport and by all athletes.

Just the other weekend, I attended a club volleyball National Qualifier tournament as a spectator for the first time (rather than playing in or coaching as in the past). With no specific athlete or team to watch, I took my time going around the convention center to all of the 90+ sport courts holding matches of ranging age groups and playing levels. What I found with all of them, regardless of age or playing level, was the visual I described above as athletes struggled to make a serve, get past a block, or pass a serve-receive ball. But, what I also noticed was that there is a sufficient amount of time between the first whistle stopping the play and the second whistle denoting the next. On my average for that weekend, there were 11 seconds between each play. That's 11 seconds to do something useful, to do something that will put you a step above your opponent, and to move on to the next play. So, what should you do with that 11 seconds?

During those 11 seconds, you are in complete control. And maximizing that time is critical. 

First, you will REACT.

It is important to react in a way that is easy to come down from - to not be overdramatic. If you had a great play, react with a smile and fist pump (that's what I used to do), or point to a teammate who assisted you in making the play. If you had a bad play or rally, react by shaking it off (literally) or by turning to a teammate for a high-five. It's in these moments that it's great to have a teammate that you can be vulnerable with. Someone you can count on to be able to say, "hey, I'm not doing well right now, can you help pick me up?" That's what teammates are for!

The next phase during these quick 11 seconds is to RELAX.

Relax by taking a deep breath (like your mom used to tell you to do when you were a kid) and use a reset word - a simple and effective trick to help you stay in the present moment. To utilize a reset word, you must first use it in practice. Your mind will learn to correlate the reset word with staying focused and training the subconscious mind to stay in the present moment, rather than using the fight or flight response that it is naturally programmed to do.

Staying in the present moment is something that I really stress as a mental training coach. It is hard, and it takes practice, but by being in the present moment, we can better focus on the task at hand. Refrain from thinking about the past mistake you just made, as to not letting it carry over to the next play. On the other hand, don't think about the amazing play you just accomplished for much longer after, as the excess adrenaline can take away from your focus. This is especially important in a game like volleyball, where there is so much skill and focus needed to execute a good play.

 Along with limiting focus on the past, it is also important to not look too far ahead during competition. Focusing on winning or losing the match is not going to help you accomplish what needs to be done in the present moment. Play one point at a time.

And finally, the last phase of the 11 seconds is to FOCUS.

To be able to center your focus on the next ball coming over the net at you, or to focus on the play that your setter or coach is calling for you to run next.

You may be wondering how to create a reset word that is meaningful to you and that will actually work.

First, you must think about what motivates you. What are some of the reasons that you are out on the court playing this game of volleyball, basketball, soccer, tennis, or whatever the sport may be? As an example, a word that I used often while playing was "faith". This is a word that motivates me to be strong and disciplined and reminds me why I play the game. Another way to create a reset word is to think of something that is more skill-driven and provides focus for you. "Power" was another word I used. As a middle blocker in Division I volleyball, and having to be one of the more physical players on the court, this word helped to bring me confidence. You can also simply use the word "reset", as a reminder to reset your thoughts and focus in the now.

Whatever word(s) you choose should be motivating, relaxing, or meaningful to you. So get creative, find your purpose, and start practicing your reset word every chance you get - during practice and during those 11 seconds of down-time in a game. The time is inevitable, but what you do with that 11 seconds could change the way you play forever. I know that’s what it did for me.