Building the Fight ON! Mentality
After COMPETING in practices, games, & events
Every athlete in every sport will have a bad performance. There are no exemptions from this rule… It is true for all athletes. Yes, it stinks… Yes, it is hard to take… And, yes, sometimes it happens at the most inopportune times. You can’t change that bad game, poor play, or shaky performance. That competition is in the past.
What you can control is how you respond and how you improve for the next competition.
With the right mindset, you can maintain a high level of confidence and quickly bounce back from a bad performance.
There are a few mindsets at play that can help you bounce back after a bad performance.
(1) Staying positive is not enough - Staying positive and upbeat is great, but not realistic all the time. It's a myth to think you should always be positive, and if not, something is wrong. We always have a positive mindset but you need to know what went wrong and learn from it. Instead, listen to your internal critic and put it to work for you in a positive way. There are four steps for managing the critic.
- Listen without debating - Note what is being said.
Example: "You will never make free throws with that approach".
- Examine the statement – Use facts, reason and rational thinking.
Example: "The last time I shot well, what routine did I use? What did I do to stay relaxed? I'll improve if I take extra shots after practice".
- What can you learn - Once you have explored the reality of your self-criticism, what can you gain from this.
Example: "I've actually done all right at the line as long as I concentrated on bending my knees and following through".
- What else can I work on - How can I make this a good learning experience.
Example: "If I keep working on staying calm, I'll have an edge".
(2) Reframing - This involves putting a different meaning on the criticism or experience. For example, you're getting the ball in a critical situation, the game is on the line, you feel your heart pounding and you begin to sweat. Your critic says "Nervous as heck again, I'm going to pass it away or miss the shot". Counter with, "Get focused, visualize taking the ball strong to the basket, and execute".
(3) Develop a list of achievement reminders: For example:
"I played great at home this year."
"I led the team in steals last year."
"My defensive stop, free throw, assist, three-pointer won the game last month."
This will help you build your confidence after a bad game.
(4) Changing bad habits - Self talk can be an aid in correcting technical errors. Lets say you're not getting your shoulders square as you shoot. As you face the basket you may say "square up" or even describe the entire motion "move my feet, square up and follow through".
Lastly, remember the four R's when you get distracted:
REACT - When you make a mistake, you get upset with yourself. Alright, don't ignore it, but don't let it become so big that it messes up every aspect of your game. Allow yourself the emotional reaction, just keep it in perspective.
RELAX - Use any method to help you settle down, these may include key words, breathing exercises, imagery, centering, or muscle relaxation.
REFLECT - Figure out what interfered with your performance, then move on. If the ball came faster or higher than expected, make an adjustment for the next play.
RENEW - Let yourself refocus. Imagine yourself getting out of your head and shifting to a narrow, external focus, like before you made the error.
Use the Fight ON! Mentality to prepare for upcoming practices, big games, and competitions.
What you can control is how you respond and how you improve for the next competition.
With the right mindset, you can maintain a high level of confidence and quickly bounce back from a bad performance.
There are a few mindsets at play that can help you bounce back after a bad performance.
(1) Staying positive is not enough - Staying positive and upbeat is great, but not realistic all the time. It's a myth to think you should always be positive, and if not, something is wrong. We always have a positive mindset but you need to know what went wrong and learn from it. Instead, listen to your internal critic and put it to work for you in a positive way. There are four steps for managing the critic.
- Listen without debating - Note what is being said.
Example: "You will never make free throws with that approach".
- Examine the statement – Use facts, reason and rational thinking.
Example: "The last time I shot well, what routine did I use? What did I do to stay relaxed? I'll improve if I take extra shots after practice".
- What can you learn - Once you have explored the reality of your self-criticism, what can you gain from this.
Example: "I've actually done all right at the line as long as I concentrated on bending my knees and following through".
- What else can I work on - How can I make this a good learning experience.
Example: "If I keep working on staying calm, I'll have an edge".
(2) Reframing - This involves putting a different meaning on the criticism or experience. For example, you're getting the ball in a critical situation, the game is on the line, you feel your heart pounding and you begin to sweat. Your critic says "Nervous as heck again, I'm going to pass it away or miss the shot". Counter with, "Get focused, visualize taking the ball strong to the basket, and execute".
(3) Develop a list of achievement reminders: For example:
"I played great at home this year."
"I led the team in steals last year."
"My defensive stop, free throw, assist, three-pointer won the game last month."
This will help you build your confidence after a bad game.
(4) Changing bad habits - Self talk can be an aid in correcting technical errors. Lets say you're not getting your shoulders square as you shoot. As you face the basket you may say "square up" or even describe the entire motion "move my feet, square up and follow through".
Lastly, remember the four R's when you get distracted:
REACT - When you make a mistake, you get upset with yourself. Alright, don't ignore it, but don't let it become so big that it messes up every aspect of your game. Allow yourself the emotional reaction, just keep it in perspective.
RELAX - Use any method to help you settle down, these may include key words, breathing exercises, imagery, centering, or muscle relaxation.
REFLECT - Figure out what interfered with your performance, then move on. If the ball came faster or higher than expected, make an adjustment for the next play.
RENEW - Let yourself refocus. Imagine yourself getting out of your head and shifting to a narrow, external focus, like before you made the error.
Use the Fight ON! Mentality to prepare for upcoming practices, big games, and competitions.