This is an easy-to-follow script that you can read aloud to your team or to an individual player.
Have everyone stand up straight with feet shoulder width apart and their arms and hands relaxed on their sides. Players can be in a circle facing each other, a single line, or multiple lines which ever formation they feel comfortable in.
Read the opening script aloud to let the athletes know what to expect. Then guide them through the entire process.
Have everyone stand up straight with feet shoulder width apart and their arms and hands relaxed on their sides. Players can be in a circle facing each other, a single line, or multiple lines which ever formation they feel comfortable in.
Read the opening script aloud to let the athletes know what to expect. Then guide them through the entire process.
The Script
Today, we are going to use the Fight ON! Method to kick off our practice or game. Remember, the Fight ON! Method is part of the Fight ON Mentality and will help us clear our minds, so we can be focused in the present moment and allow us to perform at peak levels.
First we are going to clear our minds by saying Fight ON!
Then, we are going to do what’s called the 4/7/8 breathing exercise, a 3 step process, to clear our minds. I am going to first explain the 3 steps of the breathing process then we will do it all together.
Step 1, I want you to BREATHE IN quietly through the nose for 4 seconds (counting in your mind, while imagining inhaling all positive thoughts and energies).
Step 2, I want you to HOLD the breath for a count of 7 seconds.
Step 3, I want you to EXHALE forcefully through the mouth, pursing the lips and making a “whoosh” sound, for 8 seconds (imagining exhaling all negative thoughts and energies)
We are going to do the 4/7/8 breathing cycle only 4 times. When we’re done with the 4th cyle, I want everyone to say our mantra Fight ON! one more time at the end.
Then we are going to mentally SET GOALS for today. I’ll walk you through that exercise.
Then, we are going to VISUALIZE ourselves reaching our goals.
Then, we are going to say positive AFFIRMATIONS to build our confidence.
We will walk through the entire process together, as a team.
Let’s start off by everyone saying our mantra word FIGHT ON! 3 times, with each time saying it louder and louder. So together, we are going to say FIGHT ON!, FIGHT ON!, FIGHT ON! After the third time you say FIGHT ON, 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. Ready? Together, one, two, three…FIGHT ON! FIGHT ON! FIGHT ON!
[CLEAR MINDS]
Now that our minds are clear of all distractions and negative thoughts, we are ready to breathe in positive energy throughout your body. Close your eyes, relax, and follow my instructions for the 4/7/8 breathing exercises.
BREATHE IN quietly through the nose for 4 seconds...2…3…4
HOLD the breath for a count of 7 seconds…2…3…4…5…6…7
EXHALE out through the mouth for 8 seconds…2…3…4…5…6…7…8
Remember as we BREATHE IN we’re imagining inhaling all positive thoughts and energies. As we EXHALE we’re imagining exhaling all negative thoughts and energies.
3 more times, ready…
BREATHE IN...2…3…4
HOLD…2…3…4…5…6…7
EXHALE…2…3…4…5…6…7…8
BREATHE IN...2…3…4
HOLD…2…3…4…5…6…7
EXHALE…2…3…4…5…6…7…8
Last time…at the end of the exhale, we are going to say Fight ON!
BREATHE IN...2…3…4
HOLD…2…3…4…5…6…7
EXHALE…2…3…4…5…6…7…8…Fight ON!
[SETTING GOALS]
Now, that we are fully relaxed and calm, keep your eyes closed and think of a goal that you want to accomplish today. I want you to set that mental goal and keep it in your mind. That goal can be anything you want to accomplish today like (make all of my shots, 120% effort, play tenacious defense, sprint in all of my drills, focus on speed/quickness/explosion, catch all of the balls, be first in all the drills). Once you have your goal in mind, I want you to say it to yourself 3 times. Ready…GO, say your goal 3 times in your mind..
[VISUALIZATION]
Now, that you have your goal in mind, I want you to visualize yourself making progress on that goal and achieving it. If your goal was to be FIRST in all of your drills, then imagine yourself sprinting so fast that everyone is so far behind you. VISUALIZE the sweat dripping from your body and the air breezing by. VISUALIZE the coaches cheering you on and at the final whistle you are the first player to complete the sprint drill. VISUALIZE your success and seeing all of the coaches congratulating you and all of the players giving your high fives because you met your goal of being first in all of your drills. VISUALIZE everything about your goal, making progress, reaching your goal, and celebrating your goal. Get lost in your emotions and feelings with your goal and imagine that it is happening right now.
[AFFIRMATIONS]
Now, that you have accomplished your goal, I want you to say positive statements about yourself. You need to tell yourself how awesome you are by using POSITIVE AFFIRMATIONS. Here are a few examples; “I am the fastest player in the city, I am the strongest player in the league, I’m the best player in the world, I know I can accomplish anything I set my mind to, I learn from my mistakes, I never give up, I focus on the positive.” Say your AFFIRMATIONS and BELIEVE in them.
[OPTIONAL]
Good. Now, keeping your eyes closed, think of your 2nd GOAL in your mind and say it to yourself 3 times. VISUALIZE yourself reaching your 2nd GOAL and celebrating your accomplishment. Say AFFIRMATIONS to confirm how great you are. Take your time experiencing your accomplishment and take time to really experience that affirmation. See the affirmation, feel it, even smell it. Get lost in the emotions associated with that experience as if it’s happening right now. Take your time and enjoy your accomplishment.
[OPTIONAL]
Good. Now, keeping your eyes closed, think of your 3rd GOAL in your mind and say it to yourself 3 times. VISUALIZE yourself reaching your 3rd GOAL and celebrating your accomplishment. Say AFFIRMATIONS to confirm how great you are. Take your time experiencing your accomplishment and take time to really experience that affirmation. See the affirmation, feel it, even smell it. Get lost in the emotions associated with that experience as if it’s happening right now. Take your time and enjoy your accomplishment.
[CLOSING]
Great, we have SET GOALS, VISUALIZED our success, and said positive AFFIRMATIONS to build our confidence. Now, keep your eyes closed and start slowly coming back into the present moment. Breath in regularly in through your nose and out through your mouth. No need to hold your breath, continue to breath in through your nose and out through your moth. Tell yourself how great you did, give yourself credit for SETTING GOALS, VISUALIZING GOALS, and saying your AFFIRMATIONS, and remind yourself how great your are. Take your time. Now, take one final SLOW DEEP energizing breath, and open your eyes when you are ready. Relax your entire body, shake your arms and legs. Let’s get ready to start, everyone come together…Fight ON! on 3…ready, 1…2…3…Fight ON!
First we are going to clear our minds by saying Fight ON!
Then, we are going to do what’s called the 4/7/8 breathing exercise, a 3 step process, to clear our minds. I am going to first explain the 3 steps of the breathing process then we will do it all together.
Step 1, I want you to BREATHE IN quietly through the nose for 4 seconds (counting in your mind, while imagining inhaling all positive thoughts and energies).
Step 2, I want you to HOLD the breath for a count of 7 seconds.
Step 3, I want you to EXHALE forcefully through the mouth, pursing the lips and making a “whoosh” sound, for 8 seconds (imagining exhaling all negative thoughts and energies)
We are going to do the 4/7/8 breathing cycle only 4 times. When we’re done with the 4th cyle, I want everyone to say our mantra Fight ON! one more time at the end.
Then we are going to mentally SET GOALS for today. I’ll walk you through that exercise.
Then, we are going to VISUALIZE ourselves reaching our goals.
Then, we are going to say positive AFFIRMATIONS to build our confidence.
We will walk through the entire process together, as a team.
Let’s start off by everyone saying our mantra word FIGHT ON! 3 times, with each time saying it louder and louder. So together, we are going to say FIGHT ON!, FIGHT ON!, FIGHT ON! After the third time you say FIGHT ON, 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. Ready? Together, one, two, three…FIGHT ON! FIGHT ON! FIGHT ON!
[CLEAR MINDS]
Now that our minds are clear of all distractions and negative thoughts, we are ready to breathe in positive energy throughout your body. Close your eyes, relax, and follow my instructions for the 4/7/8 breathing exercises.
BREATHE IN quietly through the nose for 4 seconds...2…3…4
HOLD the breath for a count of 7 seconds…2…3…4…5…6…7
EXHALE out through the mouth for 8 seconds…2…3…4…5…6…7…8
Remember as we BREATHE IN we’re imagining inhaling all positive thoughts and energies. As we EXHALE we’re imagining exhaling all negative thoughts and energies.
3 more times, ready…
BREATHE IN...2…3…4
HOLD…2…3…4…5…6…7
EXHALE…2…3…4…5…6…7…8
BREATHE IN...2…3…4
HOLD…2…3…4…5…6…7
EXHALE…2…3…4…5…6…7…8
Last time…at the end of the exhale, we are going to say Fight ON!
BREATHE IN...2…3…4
HOLD…2…3…4…5…6…7
EXHALE…2…3…4…5…6…7…8…Fight ON!
[SETTING GOALS]
Now, that we are fully relaxed and calm, keep your eyes closed and think of a goal that you want to accomplish today. I want you to set that mental goal and keep it in your mind. That goal can be anything you want to accomplish today like (make all of my shots, 120% effort, play tenacious defense, sprint in all of my drills, focus on speed/quickness/explosion, catch all of the balls, be first in all the drills). Once you have your goal in mind, I want you to say it to yourself 3 times. Ready…GO, say your goal 3 times in your mind..
[VISUALIZATION]
Now, that you have your goal in mind, I want you to visualize yourself making progress on that goal and achieving it. If your goal was to be FIRST in all of your drills, then imagine yourself sprinting so fast that everyone is so far behind you. VISUALIZE the sweat dripping from your body and the air breezing by. VISUALIZE the coaches cheering you on and at the final whistle you are the first player to complete the sprint drill. VISUALIZE your success and seeing all of the coaches congratulating you and all of the players giving your high fives because you met your goal of being first in all of your drills. VISUALIZE everything about your goal, making progress, reaching your goal, and celebrating your goal. Get lost in your emotions and feelings with your goal and imagine that it is happening right now.
[AFFIRMATIONS]
Now, that you have accomplished your goal, I want you to say positive statements about yourself. You need to tell yourself how awesome you are by using POSITIVE AFFIRMATIONS. Here are a few examples; “I am the fastest player in the city, I am the strongest player in the league, I’m the best player in the world, I know I can accomplish anything I set my mind to, I learn from my mistakes, I never give up, I focus on the positive.” Say your AFFIRMATIONS and BELIEVE in them.
[OPTIONAL]
Good. Now, keeping your eyes closed, think of your 2nd GOAL in your mind and say it to yourself 3 times. VISUALIZE yourself reaching your 2nd GOAL and celebrating your accomplishment. Say AFFIRMATIONS to confirm how great you are. Take your time experiencing your accomplishment and take time to really experience that affirmation. See the affirmation, feel it, even smell it. Get lost in the emotions associated with that experience as if it’s happening right now. Take your time and enjoy your accomplishment.
[OPTIONAL]
Good. Now, keeping your eyes closed, think of your 3rd GOAL in your mind and say it to yourself 3 times. VISUALIZE yourself reaching your 3rd GOAL and celebrating your accomplishment. Say AFFIRMATIONS to confirm how great you are. Take your time experiencing your accomplishment and take time to really experience that affirmation. See the affirmation, feel it, even smell it. Get lost in the emotions associated with that experience as if it’s happening right now. Take your time and enjoy your accomplishment.
[CLOSING]
Great, we have SET GOALS, VISUALIZED our success, and said positive AFFIRMATIONS to build our confidence. Now, keep your eyes closed and start slowly coming back into the present moment. Breath in regularly in through your nose and out through your mouth. No need to hold your breath, continue to breath in through your nose and out through your moth. Tell yourself how great you did, give yourself credit for SETTING GOALS, VISUALIZING GOALS, and saying your AFFIRMATIONS, and remind yourself how great your are. Take your time. Now, take one final SLOW DEEP energizing breath, and open your eyes when you are ready. Relax your entire body, shake your arms and legs. Let’s get ready to start, everyone come together…Fight ON! on 3…ready, 1…2…3…Fight ON!