Free Sport Psychology Workbook

Sierra Center for Peak Perfromance

PLAYING MIND GAMES THAT HELP YOU WIN:
PROGRAMMING YOUR THOUGHTS FOR IMPROVED PERFORMANCE ON THE BASKETBALL COURT
By Gary A. Beale, Ph.D.

In most cases becoming a more successful competitor requires very specific behavior changes. For example, to consistently compete at the highest levels of your potential, you may need to compete more often, eat better, modify tactics, improve technique or increase stamina.

You can facilitate the process of behavior change by changing the way you think. Setting specific, positive, realistic and attainable goals is a off court"Mind Game" that improves on-court performance.

Effective goal setting starts with defining where you are now. Getting an accurate and objective assessment of present skills, abilities and deficiencies is the first step of the basic basketball mind game. The help of a good coach or other qualified person who has watched you train and compete is invaluable and should always be a part of the assessment process. Your coach should help you set at least three short goals. Each goal should be realistic but require attention and effort to be achieved. It may be beneficial to consider setting a goal in each of the following categories since these categories represent the major components of a good, comprehensive athletic training program:

I. MENTAL
II. PHYSICAL
III. NUTRITIONAL
IV. TECHNICAL
V. TACTICAL

In order to get the most out of the goal setting exercise you and your coach should define at least three steps that must be taken in order to achieve each goal. Because the process of writing your goals and steps down on paper helps them to become more concrete and also helps you to become more committed to their achievement, you should always play this mind game with paper and pencil. Once goals and steps have taken final written form, you and your coach are ready to take the next step.

An affirmation should be created for every goal and step that has been identified. An affirmation is a short, positive statement that confirms the achievement of the goal or step. Writing at least one short, positive, supportive statement for every goal that you identify creates affirmations. The steps that must be taken to achieve each goal are also used as the basis for action provoking affirmative statements. The following suggestions are helpful to the process and should be used when writing affirmations: (1) Be personal - Use I, me, my, or your first name - "I am responsible for the intensity of my performance." (2) Be positive - "I consistently strive to compete at the highest level of my potential!" (3) Use the present tense - "I am confident of my ability to be selected to the All-State Team." (4) Phrase your affirmation as if the goal was already accomplished - "I am in ideal physical and mental condition." (5) Change yourself not the other person -"I stay focused on my goals and I am unaffected by the behavior of others." (6) Do not compare yourself with anyone -"I am tenacious about doing my very best!" (7) Use action words - "I take charge of my thoughts and feelings whenever I train or compete." (8) Be realistic, but stretch - "I have the self-discipline needed to lead the league in rebounding." (9) Use feeling words - "I love the feeling I get from competing at my best!" (10) Avoid and eliminate - "I can..." or "I will..." or "I always..." or "I never..."(The list below gives examples of appropriate goals, steps and affirmations.)

You are more likely to take the steps to achieve your goals and experience success if you review your goals and steps on a regular basis. Once your affirmations have taken final written form, transfer them to something you can easily carry with you. Make it a habit to review them at least once each day. By reviewing them you will stay focused on what you must do to improve, be more aware of your progress and begin to establish a mental routine that puts you in the right frame of mind to do what you must to achieve success. Get your "Goals and Steps Sheet" laminated and keep it with you or in your car or locker so that you are always ready to encourage yourself to make the right, goal oriented choices. Remember that your goals may need to be changed or modified as time passes and progress is made. Update them at least once every two months. Use the process outlined above to generate new affirmations each time goals are changed.

EXAMPLES OF GOALS, STEPS AND AFFIRMATIONS:

MENTAL GOAL: To establish an unshakable positive, confident attitude

"I SAY MY AFFIRMATIONS OFTEN TO KEEP MY ATTITUDE MORE POSITIVE."

ACTION STEP: Initiate confidence building habits

"I LOVE TO SAY MY AFFIRMATIONS ALOUD AT LEAST ONCE EVERY DAY!"

PHYSICAL GOAL: To dominate my opponents with superior strength, speed and agility

"I DEVOTE TIME AND EFFORT TO MAINTAINING MY PHYSICAL EDGE THROUGHOUT THE SEASON."

ACTION STEP: To follow an in-season exercise program that builds strength

"I LOOK FORWARD TO WORKING OUT DURING THE SEASON TO INCREASE MY STRENGTH."

NUTRITIONAL GOAL: Eat the proper balance of protein, carbohydrates and fats

"MY BODY FEELS SO MUCH BETTER WHEN I THE PROPER BALANCE OF PROTEIN, CARBOHYDRATES AND FATS!"

ACTION STEP: Avoid eating foods with excess fat

"I AVOID FOODS WITH EXCESS FAT AND MY BODY LOOKS AND FEELS GREAT!"

TECHNICAL GOAL: To find ways to expand and improve my technique

"I LOOK FOR WAYS TO EXPAND AND IMPROVE ALL ASPECTS OF MY TECHNIQUE."

ACTION STEP: To attempt to learn from every opportunity and mistake

"I MAKE EVERY OPPORTUNITY OR MISCUE A LEARNING SITUATION THAT IMPROVES MY PLAY."

TACTICAL GOAL: To improve my free throw shooting

"I PRACTICE FREE THROWS OFTEN TO IMPROVE MY AVERAGE."

ACTION STEP: To follow the same mental and physical routine at the free throw line

"I USE THE SAME MENTAL AND PHYSICAL ROUTINE EACH TIME I GO TO THE FREE THROW LINE."

Affirmations are not necessarily statements of outer fact, but they are the truth of your accomplished peak performance goals. Affirmations have an amazing power to bring about changes in your attitude and level of play. In order to optimize your benefit from the thought restructuring process, you should say your affirmations aloud at least once each day. Have a personalized subliminal tape made of your affirmations and listen to it as often as possible. This is a very important step because when the subconscious mind is repeatedly subjected to the affirmations written by you, the affirmations began to replace doubts and negative thoughts and transform your attitude into that of a consistent winner.

MY GOALS FOR EVEN GREATER SUCCESS

GOAL #1.__________________________________________________________

__________________________________________________________________

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Three steps to attain this goal:
a._________________________________________________________________
b._________________________________________________________________
c._________________________________________________________________

GOAL #2.__________________________________________________________

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GOAL #3.__________________________________________________________

__________________________________________________________________

GOAL #4.__________________________________________________________

__________________________________________________________________

GOAL #5.__________________________________________________________

__________________________________________________________________

GOAL #6.__________________________________________________________

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NAME AT LEAST THREE PERSONS THAT YOU ADMIRE:

1._____________________
2._____________________
3._____________________
4._____________________

MY AFFIRMATIONS OF SUCCESS

GOAL #1.__________________________________________________________
__________________________________________________________________

Four affirmations for this goal:
1.__________________________________________________________________
2.__________________________________________________________________
3.__________________________________________________________________
4._________________________________________________________________

GOAL #2.__________________________________________________________
__________________________________________________________________

Four affirmations for this goal:
1._________________________________________________________________
2._________________________________________________________________
3._________________________________________________________________
4._________________________________________________________________

GOAL #3.__________________________________________________________
__________________________________________________________________

Four affirmations for this goal:
1.__________________________________________________________________
2._________________________________________________________________
3._________________________________________________________________
4._________________________________________________________________

GOAL #4._________________________________________________________
__________________________________________________________________

GOAL #5._________________________________________________________
__________________________________________________________________

Four affirmations for this goal:
1.________________________________________________________________
2.________________________________________________________________
3.________________________________________________________________
4.________________________________________________________________

GOAL #6._________________________________________________________
_________________________________________________________________

INSERT THE NAMES OF THE PERSONS THAT YOU ADMIRE:

1._____________________ and I are one.
2._____________________ and I are one.
3._____________________ and I are one
4._____________________ and I are one

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