Building the Fight ON! Mentality
PREPARING for games, practices, & competitions
Virtually every athlete has had the experience of being in the zone. Research has shown that for most athletes the experience occurs spontaneously and is generally short-lived. Being well prepared every time you take the field will set the stage for a consistent high level of performance.
There are three stages in a pre-competitive routine: Pre-Game, Arrival at the Arena, and Final Preparation. Each phase of your precompetitive routine should address both physical and mental preparation. The pre-game stage should also address equipment.
PRE-GAME
- Equipment - Make a checklist of everything you need to take to the arena. Include shoes, socks, uniforms, etc.
- Physical - What time do you wake up? What do you eat for your meals? Do you do any type of aerobic or anaerobic exercise prior to arriving at the arena? What other obligations do you need to take care of before going? It is important to address all of these questions and develop as consistent a routine as possible.
- Mental - This may involve reviewing the team your playing, watching them on film in competition, and studying their style of play,. Some athletes engage in relaxation, meditation or reviewing or writing in a journal (e.g. concerning goals, use of imagery or thinking strategies).
ARRIVAL AT THE ARENA
What time do you arrive? When are the meetings? Do you have any specific meetings with any of the coaches or trainers?
- Physical - Warming up, passing and shooting drills should all lead up to greater intensity and focus. Note if there are any specific skills you need to work on. Do you need to work with any physical problems and how might this effect your game?
-Mental - Examine the players on the opposing team. How will they affect your game and what will be expected of you? How have you done against this team or on this arena? How will this affect your mental game? Assess your intensity level, Do you need to raise or lower it? How is your focus and concentration? Is anything getting in your way today? What do you need to do to improve focus?
FINAL PREPARATION
This is the time for any fine tuning just before the game. Do you do any specific warming up just prior to the game? Do you typically check your shoes, shoelaces, socks, & uniform. How is your focus and intensity? Is it necessary to make adjustments on thinking, imagery or relaxation strategies.
Bull, Albinson and Shambrook (1996) divided the final preparation phase into three distinct phases - preparation, focusing, and execution. Before discussing these it is important to understand the use of attentional cues since they are used sequentially in each phase.
Attentional cues can be either verbal, visual or physical. These concentration cues help you intensify, relax and concentrate. There are no set cues; instead, only unique groups that work differently for each player.
- Visual cues involve intense focus on something specific in the environment. For example, the writing on the ball, the advertisements around the court, the stands, or even looking at the referee blowing the whistle.
- Physical cues require doing something. For example, pulling up your socks, staying on your toes, taking a deep breath.
- Verbal cues are a single word which you repeat silently. For example, ready, play hard, protect the ball, be aggressive, focus, relax.
The following are the three phases described above which integrate the use of attentional cues.
(1) Preparation phase - Occurs during warm-ups or on the bench. Use physical cues to relax and narrow your attention. Three deep breaths to help relax upper body. Running in place to raise intensity and increase concentration. Adjust your uniform to focus internally.
Survey the court and the conditions of the floor. Take a set number of repetitions (shots, passes) and then stretch to become calm and clear your mind. Evaluate game situation and what role is expected of you that day followed by deep clearing breaths.
(2) Focusing phase - Approach the bench and breathe deeply exhaling slowly. Focus your eyes on an available visual cue. Use imagery to visualize successful fast break down the court. Take a last stretch, and prepare to take the court. Imagine making big plays. Focus on defense, moving off the ball and execution..
(3) Execution phase - Repeat a positive verbal cue. Perform.
Repeat a cue word such as "aggressive", "intensity , relaxed".
Be first to a loose ball and get back on defense.
Use the Fight ON! Mentality to prepare for upcoming practices, big games, and competitions.
There are three stages in a pre-competitive routine: Pre-Game, Arrival at the Arena, and Final Preparation. Each phase of your precompetitive routine should address both physical and mental preparation. The pre-game stage should also address equipment.
PRE-GAME
- Equipment - Make a checklist of everything you need to take to the arena. Include shoes, socks, uniforms, etc.
- Physical - What time do you wake up? What do you eat for your meals? Do you do any type of aerobic or anaerobic exercise prior to arriving at the arena? What other obligations do you need to take care of before going? It is important to address all of these questions and develop as consistent a routine as possible.
- Mental - This may involve reviewing the team your playing, watching them on film in competition, and studying their style of play,. Some athletes engage in relaxation, meditation or reviewing or writing in a journal (e.g. concerning goals, use of imagery or thinking strategies).
ARRIVAL AT THE ARENA
What time do you arrive? When are the meetings? Do you have any specific meetings with any of the coaches or trainers?
- Physical - Warming up, passing and shooting drills should all lead up to greater intensity and focus. Note if there are any specific skills you need to work on. Do you need to work with any physical problems and how might this effect your game?
-Mental - Examine the players on the opposing team. How will they affect your game and what will be expected of you? How have you done against this team or on this arena? How will this affect your mental game? Assess your intensity level, Do you need to raise or lower it? How is your focus and concentration? Is anything getting in your way today? What do you need to do to improve focus?
FINAL PREPARATION
This is the time for any fine tuning just before the game. Do you do any specific warming up just prior to the game? Do you typically check your shoes, shoelaces, socks, & uniform. How is your focus and intensity? Is it necessary to make adjustments on thinking, imagery or relaxation strategies.
Bull, Albinson and Shambrook (1996) divided the final preparation phase into three distinct phases - preparation, focusing, and execution. Before discussing these it is important to understand the use of attentional cues since they are used sequentially in each phase.
Attentional cues can be either verbal, visual or physical. These concentration cues help you intensify, relax and concentrate. There are no set cues; instead, only unique groups that work differently for each player.
- Visual cues involve intense focus on something specific in the environment. For example, the writing on the ball, the advertisements around the court, the stands, or even looking at the referee blowing the whistle.
- Physical cues require doing something. For example, pulling up your socks, staying on your toes, taking a deep breath.
- Verbal cues are a single word which you repeat silently. For example, ready, play hard, protect the ball, be aggressive, focus, relax.
The following are the three phases described above which integrate the use of attentional cues.
(1) Preparation phase - Occurs during warm-ups or on the bench. Use physical cues to relax and narrow your attention. Three deep breaths to help relax upper body. Running in place to raise intensity and increase concentration. Adjust your uniform to focus internally.
Survey the court and the conditions of the floor. Take a set number of repetitions (shots, passes) and then stretch to become calm and clear your mind. Evaluate game situation and what role is expected of you that day followed by deep clearing breaths.
(2) Focusing phase - Approach the bench and breathe deeply exhaling slowly. Focus your eyes on an available visual cue. Use imagery to visualize successful fast break down the court. Take a last stretch, and prepare to take the court. Imagine making big plays. Focus on defense, moving off the ball and execution..
(3) Execution phase - Repeat a positive verbal cue. Perform.
Repeat a cue word such as "aggressive", "intensity , relaxed".
Be first to a loose ball and get back on defense.
Use the Fight ON! Mentality to prepare for upcoming practices, big games, and competitions.