2. Eliminate Distractions: Focus your attention and be conscious of external and internal distractions. Focus on your breathing. When there is a distraction, close your eyes and take a deep breathe. Exhale all the unwanted thoughts and take a moment of silence. This will help you refocus on what is going on right now and get back in the zone.
3. Live In The Present Play: Do not worry about the outcome of games, practices, or stats. Look at what is going on right now and what needs to be done to perform well. Relax yourself by controlling your breathe, running at a good pace, and concentrate on the play. When you do not focus on the outcome, you will naturally perform well.
4. Effort: Put all effort into every practice, game, course, friendship, and relationship you have developed. This will be hard work, but hard work pays off. Your mind, body will feel exhausted at some point. DO NOT GET DISCOURAGED! This will happen. Push through it, and you will receive positive feedback in the long run.
5. Pay Attention To Your Body: The body will fatigue and you feel mentally drained. Listen to your body and do not overtrain to the point that you feel like quitting. Evaluate how your body feels each day to make sure you are healthy and mentally inclined. Relax your muscles and brain to recover properly so you can recharge.
6. Goals: Know the difference between short-term and long-term goals. Long-term goals are achieved by slowly tackling short-term goals.These goals should be manageable, easy to focus on, and a bit scary. If you goals are not scary then they are not big enough! Do not let anyone else tell you that you are dreaming too big. No matter what shape you are in, how good your mental perspective is, grades you been receiving, or how well you eat should stop you from wanting to improve yourself. THERE IS ALWAYS ROOM FOR IMPROVEMENT!
7. Look Ahead In A Play: All workouts are performed so you can use them to your advantage during practice and games. If someone is sagging off on you on defense, take the jumper. Notice someone is out of breathe? Take them to the hoop. Notice how the defense is playing at utilize your basketball knowledge and skills to get a good shot up. You won’t be disappointed.
8. Here & Now: The here and now is more important than the future. The here and now will make the future happen. So do not worry about what will be coming next. It will cause anxiety and will kill performance. Yes there will be mistakes, but it is easy to fix the mistake by performing a hustle play, driving the ball to the hoop, getting an and-on, foul shot, having your opponent receive a foul, etc. All mistakes can be fixed in the next play.
9. Phrases: Be positive. Nothing is more important than giving yourself a little pep talk before a practice, game, or test. Negative thoughts are easy to control when looking on the bright side. You been training for a long time to be where you are or you studied long and hard for that test. It will play off in the end. Say phrases like “I am here for a reason” instead “I do not even know why I play”.
10. Visualization: Mental images will help create more energy, power, speed, strength in performance. If you are running a tough sprint, imagine that every time you turn there is a band to spring you off for more power. Mental images should be used before, during, and after a game, practice, test, or conversation. Don’t think how badly it might go. Think how confident you are and it will help motivate your self-esteem.
Written by:
Sarah Grippi
Director of Basketball Mindset