Negative self-talk log (Due by 2/26 for A Day; 2/27 B Day).
Centered Breathing/Progressive Relaxation Log (Due by March 10 th
for A day, 11 th for B day)
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On a piece of paper write down detailed directions on how to
get to FHS from your house.
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Students share. Did you draw your directions from pictures in
your head? We use imagery every day. What we want to do is learn to
get better at it and to do it with more purpose. I just visualize
whos on the mound and more or less have at-bats over and over and
over in my head and just sort of make it happen before it happens.
Wade Boggs, New York Yankees (18 years professional baseball player
w/ career batting average of.328
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Page 77
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Using as much detail as possible, write about a time when you
lost control during a performance.
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Confidence is the goal of the mental game. If youre not in
control of yourself, you arent playing with confidence. 1) You cant
control what happens around you, but you can control how you choose
to respond. 2) You must be in control of yourself before you can
control your performance.
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An umpires callField conditions Your attitudeThe crowd Your
effortYour teammates performance Your coachLuck The weatherYour
opponents ability You getting a hit or scoring a goal, basket, TD,
etc. Getting a batter outYour skill execution
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You can do everything right and still fail. Example: You can
smash a line drive, but its hit right at a fielder. Or throw a
great pitch that goes for a base hit. Or have a TD pass
intercepted. Like the t-shirt says, Shit Happens! *Dont focus on
the outcome. Instead, focus on the process.
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YOU CAN CHOOSE HOW YOU RESPOND TO ANY SITUATION ON OR OFF THE
FIELD! Situation: Imagine youve been playing poorly. Example: Youve
had 3 straight bad outings on the mound, youre 0-for-your-last- 10
at bats or you just made an error that cost your team 2 runs. How
do you feel? What are your thoughts about yourself? How do you
carry yourself physically?
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Most people would walk around the field with their heads down,
thinking bad thoughts about themselves and wondering what will go
wrong next. One of the great things about being a human is the
ability to think independently of our surroundings. Visualization
(Imagery): Choosing to think about playing well. Using your senses
to create or recreate experiences in your mind.
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The Imagination Principle: The mind does not know the
difference between what is real and what is imagined. Powerful
method for creating skill execution. The more you image a correct
performance the more likely you will be to carry out and
successfully complete the performance. WARNING: If you practice
incorrect images such as negative experiences or incorrect skill
execution then you will have a poor performance.
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Go back to a memory of one of your greatest performance. Do you
see yourself performing like you were watching yourself on TV OR do
you see what you actually saw while you were performing? External:
Watching a movie about yourself. Internal: Visualizing what you
will see when youre performing.
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Both views are helpful, but external imagery (watching a movie
about yourself) is more helpful when focusing on mechanics.
Internal Imagery is best because you want to simulate what you will
actually experience in a game. Visualization from both perspectives
is most beneficial.
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Before, during, and after performances. Any time, any place,
any where! The greatest benefits come when you combine relaxation
and imagery. However, you cant usually stop in the middle of a
performance to do 10-20 minute relaxation exercise. Triggers. Focus
Externally on a neutral object (Evan Longoria=foul pole).
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Work in as many senses as you can: see the action, feel
yourself moving, hear the sounds, smell the smells. Make your
images as vivid and clear as you can. Use internal imagery more
than external imagery. See yourself doing things well. See yourself
successfully overcoming mistakes, bad calls by the umpire or other
forms of bad luck.
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1. Read Visualization article by Coach Dennis Best. 2.
Summarize his 8 guidelines onto a 3x5 index card.
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1. Must believe it works. 2. Can be used for practice and
games. Practice it daily. 3. Practice visualization immediately
after using relaxation method. 4. Use both internal and external
imagery. External: Mechanics. Internal: Simulating game experience
(situations). 5. Visualize realistic expectations. 6. Practice
visualization in a quite and comfortable setting. 7. Use all the
senses (5): sight, smell, taste, touch, and feel. 8. Visualize your
performance and a positive outcome.
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Devote 10-15 minutes a day to imagery training. Start with
skills you already do well, then increase vividness and complexity
of your imaging (game situations and strategy). Strive to imagine
positive outcomes. Think about the mindset you want to carry with
you into competition, what you need from yourself in order to play
great (confident, focused, energized, positive emotional intensity,
one play at a time mentality, etc.) Use both internal and external
imagery. External imagery is more helpful when focusing on
mechanics. Internal Imagery is best because you want to simulate
what you will actually experience in a game. Be vivid and detailed.
If possible use all 5 senses: sight, taste, sound, smell, and
feeling.
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Choose 1 of the items below to complete daily for 1 week. Keep
a log/journal detailing what your experience and your findings. 1.
See and feel yourself playing great, executing your skills
confidently and effectively (visualize various scenarios such as
passing, serving, blocking, digging, spiking taking big swings at
the ball) 2. See/feel yourself reacting to various keys: blocking
(ball setter, ball hitter), defense (attitude and footwork),
passing (anticipate, good platform, make good contact), hitting
(fly to the ball, hit high, hit hard, hit smart, serving (relax,
see and feel self making good contact) 3. See and feel yourself in
different situations (ahead in the match, behind in match, playing
with great rhythm, timing, aggressiveness, confidence). 4. See and
feel yourself in command, in control, playing with great
enthusiasm, intensity, passion, and focus. 5. Also, see yourself
reacting to mistakes in an emotionally constructive manner (being
mentally tough in key situations, withstanding shifts in momentum,
dealing with mistakes, etc.).
Slide 26
In performance: Breathe deep in through the nose. Exhale out
your mouth. Benefits (7): 1) Puts your focus on the present. 2)
Enables you to check in with yourself to see if you are in control.
3) Helps you get control. 4) Helps release negatives.
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5) Energizes you when you are feeling sluggish. 6) Helps you
shift from conscious thinking to unconscious trusting. 7) Helps
establish a sense of rhythm in your performance.
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The term Choke is derived from the fact that nervousness often
makes the muscles in our shoulders, neck and chest tighten,
resulting in short, shallow and rapid breathing. This leads to our
muscles tightening up. Making a conscious effort to breathe deeply
and fully helps you relax and directly counters the conditions that
lead to choking on the field.
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RELEASE YOURSELF Flushing the Toilet Examples: Deep Breath
Cleaning the dirt/rubber Wiping away the past Pinching the grass
Focus on an object Throwing the cup away
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The Heads-up player CHOOSES what to think about instead of
leaving his thoughts- which largely determines how he/she plays-to
CHANCE. Self-Control will allow you to play one pitch, snap,
possession, etc at a time. (Playing in the moment)
