Buddha said “What we think, we become”. Self-talk is the the way our mind does business. This self-talk can be created by you or by others on a daily basis. So why wouldn’t you want to control this process to your benefit?
The latest studies show that the average person has between 2500 and 3500 thoughts per day, each of which is 12 to 14 seconds long. Top athletes have only 1500 thoughts per day. The reason top athletes have fewer thoughts is related to their ability to be more controlled and focused with their thoughts.
These same studies reveal that the average person spends 90% of their thinking on yesterday or tomorrow, where athletes hone their focus on being in the moment.
Learn to script your internal dialogue, but using affirmations. It is important that the affirmations ring true to you.
You can use different methods, or combinations of methods to help influence your consciousness. You could:
1. write your affirmations in a journal
2. you can recite the affirmations to yourself either aloud or in your mind
3. you can tape the affirmations and listen to them
4. write the affirmations on cards and place them where you will read them daily
To make the affirmations even more effective, you should couple the affirmations with mental visualization using as many of the five senses that are appropriate. To really cement the affirmations you should couple the affirmation with emotional feelings. Using both senses and emotional connection can really put you in the moment. If the moment happens to be trying to achieve being in the zone, then you stand a better chance of getting there by combining these methods.
You should create your own affirmations. They should be suitable for your personality and sport, but here are some examples to get you started.
1. I am on top of my game.
2. The more I practice the better I get.
3. I am improving every day.
4. I learn from mistakes.
5. I stay calm.
6. I play from a state of focus.
7. I learn from watching other players.
8. I feel confident during my game.
Monday, September 19, 2011
Sunday, September 4, 2011
Are You Getting In The Mental Weight Room - Part I
There is an increasing focus on sports psychology as we look for any edge to become more competitive, more focused, more confident. It is unclear how much of our minds we use, but we do know there are untapped resources. Stories of chips being inserted in to quadriplegics’ brains so they can navigate computers, and stories of the Backster Effect, where a persons emotional state can have an effect on their own cells even after they are removed from their bodies are just a couple of examples.
There is no doubt that emotions and mental strength can separate the good from the great. In the next few blogs, I will explore some of theories / methods that you can use to help you achieve a mental edge when competing.
Just as there are numerous overlapping training principles when building your body;
1. Individual differences
2. Overcompensation
3. Overload
4. Specific adaptations to imposed demands
5. Use/Disuse
6. Specificity
7. General adaptation syndrome
there are equally as many principles to consider when refining your mental edge
1. Drive Theory
2. Inverted U Hypothesis
3. Individual Zones of Optimal Functioning
4. Multidimensional anxiety theory
5. Catastrophe Model
6. Reversal Theory
7. Anxiety direction and intensity
The scope of the following Mental Weight Room Blogs will not go into too much detail of the above principles, but rather try to give some practical approaches to increasing your mental edge.
I think the most important principles to keep in mind are the Individual Differences Principal and Individual Zones of Optimal Functioning. Both of these principals take into account that we all have different genetic blueprints, and therefore we will have different response and adaptations to both exercise and levels of anxiety and arousal. The sports we play or even the position we play may also play a role.
Look for the next Mental Weight Room Blog: If Buddha Was A Baller (What we think, we become)
There is no doubt that emotions and mental strength can separate the good from the great. In the next few blogs, I will explore some of theories / methods that you can use to help you achieve a mental edge when competing.
Just as there are numerous overlapping training principles when building your body;
1. Individual differences
2. Overcompensation
3. Overload
4. Specific adaptations to imposed demands
5. Use/Disuse
6. Specificity
7. General adaptation syndrome
there are equally as many principles to consider when refining your mental edge
1. Drive Theory
2. Inverted U Hypothesis
3. Individual Zones of Optimal Functioning
4. Multidimensional anxiety theory
5. Catastrophe Model
6. Reversal Theory
7. Anxiety direction and intensity
The scope of the following Mental Weight Room Blogs will not go into too much detail of the above principles, but rather try to give some practical approaches to increasing your mental edge.
I think the most important principles to keep in mind are the Individual Differences Principal and Individual Zones of Optimal Functioning. Both of these principals take into account that we all have different genetic blueprints, and therefore we will have different response and adaptations to both exercise and levels of anxiety and arousal. The sports we play or even the position we play may also play a role.
Look for the next Mental Weight Room Blog: If Buddha Was A Baller (What we think, we become)
Saturday, August 27, 2011
How To Get Recruited
If you are not a blue chip athlete being targeted to play at the next level, you have your work cut out for you to get recruited.
You should spend considerable time self evaluating at which next level you can play. It will also be useful to get the opinion(s) of coaches. As part of your development you should always be evaluating your strengths and weakness, so that you can hone your strengths eliminate your weakness. That way you will be bringing something new to the game each season.
Once you have completed your self evaluation, use the following steps as a guideline for getting to the next level.
1. Research and focus on schools where you would like to play
Search the web, news articles, facebook, twitter and any source you can find to learn more about the school. This will help you decide if you want to play for this team, and will also help you demonstrate that you've "done your homework" when you get around to interviewing. This is also another good time to talk to anyone you know that might play or have played for the school and coach.
2. Research the Roster and research the Coach
Make sure the team encompasses a position you can play and contribute to. If you are a PG and the team is already heavy with PG’s and they are freshmen and sophomores, your chances have just gone down. Most D1 schools have the luxury of recruiting to a style of play. As players exit, they bring in players that can fill those spots. Determine if the style of play and the style of the coach is compatible with your personality and style
3. Create a resume
Your resume should include a history of your highlights and accomplishments related to both your academics and your game. There are plenty of free resources for writing a resume.
4. Create a cover letter
A cover letter is a letter of introduction. Your cover letter should be designed specifically for each school and or coach. There are plenty of free resources for writing a resume.
5. Game Tape
Have at least one DVD available to send to prospective coaches. That DVD could be a compilation of good quarters, but should not be a highlight reel. Coaches want to see you perform in a game situation.
6. Knock on Doors
If coaches are not coming to you, you must go convince them that you have flown under the radar and have something to offer to their program.
You should spend considerable time self evaluating at which next level you can play. It will also be useful to get the opinion(s) of coaches. As part of your development you should always be evaluating your strengths and weakness, so that you can hone your strengths eliminate your weakness. That way you will be bringing something new to the game each season.
Once you have completed your self evaluation, use the following steps as a guideline for getting to the next level.
1. Research and focus on schools where you would like to play
Search the web, news articles, facebook, twitter and any source you can find to learn more about the school. This will help you decide if you want to play for this team, and will also help you demonstrate that you've "done your homework" when you get around to interviewing. This is also another good time to talk to anyone you know that might play or have played for the school and coach.
2. Research the Roster and research the Coach
Make sure the team encompasses a position you can play and contribute to. If you are a PG and the team is already heavy with PG’s and they are freshmen and sophomores, your chances have just gone down. Most D1 schools have the luxury of recruiting to a style of play. As players exit, they bring in players that can fill those spots. Determine if the style of play and the style of the coach is compatible with your personality and style
3. Create a resume
Your resume should include a history of your highlights and accomplishments related to both your academics and your game. There are plenty of free resources for writing a resume.
4. Create a cover letter
A cover letter is a letter of introduction. Your cover letter should be designed specifically for each school and or coach. There are plenty of free resources for writing a resume.
5. Game Tape
Have at least one DVD available to send to prospective coaches. That DVD could be a compilation of good quarters, but should not be a highlight reel. Coaches want to see you perform in a game situation.
6. Knock on Doors
If coaches are not coming to you, you must go convince them that you have flown under the radar and have something to offer to their program.
Saturday, August 6, 2011
52 Weeks A Year
If you are serious about becoming a better basketball player you need to have a year-round training program. That program should include strength and conditioning training, skill development team structured practices, and a rest and recovery phase. These phases are usually defined as;
Off-season
Pre-season
In-season
Post-season
Each season can be further broken down into cycles.
The true challenge in Canada, is defining when these seasons are. High school ball runs into provincial club ball. Club ball runs into AAU ball, and if you are involved in the Provincial or National programs, these will collide with the above seasons too. The truth of the matter is you have to make choices, about what your goals are and how you can reach those. You can’t do everything at once and hope to gain strength, better your skills, while playing games for all of those teams. One way to make sense of it is to work backwards with this problem. Ask yourself, where you want to play in your post high school career. What level do you want to play at? What venue, will the coaches of where I want to eventually play, see me? If they can’t see me, they won’t know about me, I’ll fly under the radar and miss my opportunity.
Off-SeasonDuring the Off-season, approximately 21 weeks, players should concentrate on building up their body. It should include strength and conditioning program that will not only focus on brining a stronger body to the next season, but also help prevent and protect the body from injuries. The off-season should include speed, quickness, agility drills, and sport specific exercises and movements that help make you quicker on the court. It goes without saying that a proper stretching program should also be part of all phases.
Pre-seasonDuring the Pre-season, approximately 8 weeks, players should concentrate on honing their skills. Strength training focus should change to more sports specific, injury prevention type of resistant training. Conditioning should become more sports specific. Conditioning can all be done with a ball in your hands. Working on skills and conditioning at the same time.
In-seasonDuring the In-season, approximately 19 weeks, players should continue to work on their bodies. Amount of weight, reps and frequency will change to accommodate playing games and team practices. It’s important that an appropriate program is adhered to. If you stop with strength training you will end up being your weakest during play-offs when you want to be strong. Rest and recover play an important role.
Post-seasonDuring the Post-season, approximately 4 weeks, players should take the time to have both a physical and mental break. Your body and mind will need time to recover. At the end of this phase, you can begin to train slowly gearing up for the next Off-season.
If you would like more detail about each of these seasons, please contact me.
Off-season
Pre-season
In-season
Post-season
Each season can be further broken down into cycles.
The true challenge in Canada, is defining when these seasons are. High school ball runs into provincial club ball. Club ball runs into AAU ball, and if you are involved in the Provincial or National programs, these will collide with the above seasons too. The truth of the matter is you have to make choices, about what your goals are and how you can reach those. You can’t do everything at once and hope to gain strength, better your skills, while playing games for all of those teams. One way to make sense of it is to work backwards with this problem. Ask yourself, where you want to play in your post high school career. What level do you want to play at? What venue, will the coaches of where I want to eventually play, see me? If they can’t see me, they won’t know about me, I’ll fly under the radar and miss my opportunity.
Off-SeasonDuring the Off-season, approximately 21 weeks, players should concentrate on building up their body. It should include strength and conditioning program that will not only focus on brining a stronger body to the next season, but also help prevent and protect the body from injuries. The off-season should include speed, quickness, agility drills, and sport specific exercises and movements that help make you quicker on the court. It goes without saying that a proper stretching program should also be part of all phases.
Pre-seasonDuring the Pre-season, approximately 8 weeks, players should concentrate on honing their skills. Strength training focus should change to more sports specific, injury prevention type of resistant training. Conditioning should become more sports specific. Conditioning can all be done with a ball in your hands. Working on skills and conditioning at the same time.
In-seasonDuring the In-season, approximately 19 weeks, players should continue to work on their bodies. Amount of weight, reps and frequency will change to accommodate playing games and team practices. It’s important that an appropriate program is adhered to. If you stop with strength training you will end up being your weakest during play-offs when you want to be strong. Rest and recover play an important role.
Post-seasonDuring the Post-season, approximately 4 weeks, players should take the time to have both a physical and mental break. Your body and mind will need time to recover. At the end of this phase, you can begin to train slowly gearing up for the next Off-season.
If you would like more detail about each of these seasons, please contact me.
Tuesday, August 2, 2011
Predicting The Future
The best predictor of future behavior is past behavior
Author Unknown
The Best Way to Predict the Future is to Create it
Author Alan Kay
Unfortunately for most people they can be best categorized using the first quote. They do not use a critical eye to evaluate their strengths and weakness, and move towards having a specific plan to improve both. Players are made in the off-season; teams are made in the in-season. What are you doing to add to your game? These players are destined to bring to the table the same old game they had the previous season. Guess what, it’s so easy to scout a player like that. It’s easy to take their game away.
The good news for you is you can be that second type of player. You can devise a plan to create your future, while others are bound to repeat the past. You can work on becoming a complete scorer , enhance your basketball I.Q., hone your handles, refine your shot, improve your footwork, and enhance your court vision.
But start today! No one is moving the finishing line for you.
If I can help you reach your goals, let me know
Coach Paul
Author Unknown
The Best Way to Predict the Future is to Create it
Author Alan Kay
Unfortunately for most people they can be best categorized using the first quote. They do not use a critical eye to evaluate their strengths and weakness, and move towards having a specific plan to improve both. Players are made in the off-season; teams are made in the in-season. What are you doing to add to your game? These players are destined to bring to the table the same old game they had the previous season. Guess what, it’s so easy to scout a player like that. It’s easy to take their game away.
The good news for you is you can be that second type of player. You can devise a plan to create your future, while others are bound to repeat the past. You can work on becoming a complete scorer , enhance your basketball I.Q., hone your handles, refine your shot, improve your footwork, and enhance your court vision.
But start today! No one is moving the finishing line for you.
If I can help you reach your goals, let me know
Coach Paul
Thursday, June 9, 2011
The Geometry Of Coaching
If you are a coach, issues will be unavoidable. You will have to deal with parents, administration, and politics. When you are faced with these issues try to remember that both coaches and those who bring their issue see the team as a triangle. The difference in the orientation of that triangle is what causes the conflict. For argument’s sake lets say the person with the issue is a parent. They will see the triangle upright with the apex of that triangle representing their child and what, they see as the best interest for their child. A coach looks at the team as an inverted triangle putting the needs and best interest of the team first.
It’s easy to get caught up in all the ancillary things that are required from a coach. You can’t go wrong if you put the needs of the team first. It’s one of life’s lessons to learn that we are all part of something bigger than ourselves.
It’s easy to get caught up in all the ancillary things that are required from a coach. You can’t go wrong if you put the needs of the team first. It’s one of life’s lessons to learn that we are all part of something bigger than ourselves.
Monday, June 6, 2011
Belly-Fire
How often do we look outside ourselves to find inspiration? It’s pandemic to look to someone else for motivation. Where is the fire in your belly? Where is the intestinal fortitude to work through obstacles? Don’t get me wrong, I don’t think it’s a weakness to ask for help, and maybe the term self-made-man or self-made-women is a bit of a misnomer. No one achieves without some help, but in the micro-wave style of society of wanting instant success, it seems rare for someone to sit down without distraction, determine what they want, set their sites on the goal and map out how to get there. Have we all forgotten that working towards a goal is the success?
Coach Paul
Coach Paul
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