Use the Fight ON! Method for the first few practices as you introduce the method to your team. After a few practices, the players will feel more comfortable with the method and actively participate. Once you become an expert, feel free to customize the delivery of the method by going a little off script or letting your team managers or players lead.
Tip: Use the Fight ON! Method before, during, and after games and practices. You can use the method as a team or individually with each player.
Tip: Use the Fight ON! Method before, during, and after games and practices. You can use the method as a team or individually with each player.
Step #1 - Our Mantra is Fight ON!
Fight ON! is our mantra and way of life. It’s the word we use to help you RESET and clear your mind after a mistake and bring you back to the present moment. You will say Fight ON! 3 times quietly in your mind or yell it at the top of your lungs, whichever you feel comfortable with (each time saying it louder and louder, with the 3rd time a crescendo). After you say Fight ON! the third time, you must imagine and visualize your mind being completely cleared of all distractions and negative thoughts. After the 3rd time, your mind should be all clear.
Tip: You can say Fight ON! anytime you need to reset your mind. Saying the word should give you confidence, strength, and motivation because you remind yourself of the 7-principles of the Fight ON! Mentality.
Tip: You can say Fight ON! anytime you need to reset your mind. Saying the word should give you confidence, strength, and motivation because you remind yourself of the 7-principles of the Fight ON! Mentality.
Step #2 - 4/7/8 Breathing
Once you clear your mind of all distractions and negative thoughts, you are ready to breathe in positive energy throughout your body. Close your eyes and follow the steps below:
Tip: You can stand still or sit down while doing the breathing exercise. Try to relax your jaw, shoulders, and neck to achieve best results. You can say Fight ON! anytime you need to reset your mind, before, during, or after games and practices
- Empty the lungs of air by breathing out slowly.
- Breathe in quietly through the nose for 4 seconds (counting in your mind, while imaging inhaling all positive thoughts and energies).
- Hold the breath for a count of 7 seconds.
- Exhale forcefully through the mouth, pursing the lips and making a “whoosh” sound, for 8 seconds (imaging exhaling all negative thoughts and energies).
- Repeat the 4/7/8 breathing cycle up to 4 times.
Tip: You can stand still or sit down while doing the breathing exercise. Try to relax your jaw, shoulders, and neck to achieve best results. You can say Fight ON! anytime you need to reset your mind, before, during, or after games and practices
Step #3 - Goal Setting
Identify 1-3 clear and concise goals that you want to accomplish, such as practice with 120% effort, make all my shots, improve my technique, or play tenacious defense. Set clear and specific goals that are challenging, yet achievable. Having simple and realistic goals will motivate you and allow you to most likely reach them. Say the goals aloud and repeat them 3 times to yourself so they get ingrained in your mind and subconscious.
Tip: Identify only 1-3 mental goals that are short, simple, and achievable. If the goals are too complex and unreachable, you will get discouraged and become unmotivated.
Tip: Identify only 1-3 mental goals that are short, simple, and achievable. If the goals are too complex and unreachable, you will get discouraged and become unmotivated.
Step #4 - Visualization
After repeating your goals 3 times to yourself, now imagine and visualize yourself achieving each goal, as if it is happening right now in the present moment. You can close your eyes and imagine what it will be like when you reach your goal, even seeing yourself celebrating your achievement. If your goal was to run the mile under 5 minutes, you should imagine yourself running around the track with a clock ticking down. Imagine crossing the finish line with the clock showing 4:45 and the crowd cheering you on as you raise your hands in triumph. If you can imagine anything, you can achieve anything.
Tip: Picture yourself making progress toward your goals and achieving your goals in vivid detail, by imagining the crowd, the surroundings, and the thrill of victory.
Tip: Picture yourself making progress toward your goals and achieving your goals in vivid detail, by imagining the crowd, the surroundings, and the thrill of victory.
Step #5 - Affirmations
Positive self-talk serves as a persistent reminder to Fight ON! and keep going. You need to tell yourself how awesome you are by using positive affirmations. These are positive, first person, present tense statements you say to yourself that create a picture in your mind of what you are capable of being. Positive self-talk usually starts with I, here are a few examples; “I know I can accomplish anything I set my mind to, I learn from my mistakes, I believe in, trust and have confidence in myself, I never give up, I accept what I cannot change, I focus on the positive, I turn obstacles into learning opportunities.” Use positive affirmations that help you reach your goals.
Tip: You can use positive affirmations to prepare for an event or competition. You can also create affirmations to help with other aspects of your life and say them to yourself throughout the day. The more you say the affirmations to yourself, the more it gets ingrained in your subconscious mind.
Tip: You can use positive affirmations to prepare for an event or competition. You can also create affirmations to help with other aspects of your life and say them to yourself throughout the day. The more you say the affirmations to yourself, the more it gets ingrained in your subconscious mind.