| The myriad of reasons why we play sports and | | | | to them. As you recapture your Power Event, |
| relish competition lies deep within an emotional well | | | | connect any of your goals to the actual event. |
| commonly called 'commitment,' 'drive,' and | | | | For example, looking at the first sample goal |
| 'motivation.' For most of us, this motivation stems | | | | related to positive body language, during the |
| from a deep passion and love we have for the | | | | crowning moment of achievement of your Power |
| sport(s) we play. We very rarely ever fall 'out of | | | | Event you probably had exceptional body |
| love' with our sport, so why is it that our | | | | language. Recall how you held your head, your |
| motivation levels sometime seem to dip a little or | | | | shoulders, chest, even your eye gaze. Your body |
| even remain very low? The answer to this | | | | language at the time was probably |
| question is far from easy. It could relate to many | | | | overwhelmingly positive. Do this with each of the |
| different factors, including excessive stress, an | | | | goals you have written down. Relive how you |
| excessive amount of self-imposed pressure, a | | | | might have performed each of these goals during |
| negative shift in our self-image or a combination | | | | your special Power Event. |
| of these things. Many different factors need to be | | | | Remember to use all of your senses to recapture |
| examined including nutrition, rest levels, stress | | | | all of your thoughts, feelings, surroundings and |
| levels, and the list goes on. The most important | | | | emotion. |
| point however, is that excessive self-imposed | | | | Nicole, an 18 year old Senior Point Guard on her |
| pressure and less than optimal self-image can | | | | High School basketball team, provides us with a |
| slowly drain the all important joy and fun | | | | great example of a Power Event. Nicole used to |
| components, so important for sustained | | | | practice a great deal at a particular gym on the |
| motivation. | | | | West side of Chicago. Hour after hour, she had |
| This article will focus on what athletes can do to | | | | poured over countless drills, tirelessly honing her |
| ensure they maintain a fierce level of intensity | | | | skills at this particular gym. The gym usually closed |
| and extremely high motivation levels regardless of | | | | at 8pm, and on one particularly cold winter night, |
| whether the setting is a 6am practice, or the | | | | after 8pm, Nicole stayed to practice some more |
| biggest game of the year. This discussion is not | | | | on the outside courts at the side of the gym. |
| about the traditional coaches'fiery pre-game | | | | Nicole shot a couple of shots and became |
| speech for peak sports performance, but is more | | | | annoyed for missing. She then vowed that she |
| about what the athlete can do to get themselves | | | | would not leave until she had made 10 shots in a |
| ready. Sports psychology and peak performance | | | | row from the same spot on the court that she |
| concerns so much more than how hard you can | | | | had previously missed. The night was bitterly cold, |
| grit your teeth, clench your fists and run through | | | | there was snow and ice on the ground, and there |
| the proverbial wall. Mental skills training has | | | | was a light wind blowing which quickly caused |
| stronger links to the ability to sustain tremendous | | | | Nicole to lose most of the feeling in her hands. |
| intensity that can co-exist with elite levels of | | | | Nicole knew that if she didn't leave soon, she |
| focus and composure. The following exercise will | | | | might be a few minutes late for her curfew. But |
| involve the creation of a fun "Motivation Movie" | | | | her pride and perseverance kept her out there in |
| where for a few minutes we will take a | | | | the cold, continuing to shoot with frozen hands |
| temporary 'vacation' from any excessive | | | | numb from the frost. The gym janitor lived in a |
| self-imposed pressure and remind ourselves of | | | | house on the edge of the playground, so she |
| the champion that always lies within us - just | | | | knew she had to bounce the ball very softly or |
| waiting for the chance to produce heroic effort | | | | she might be told to leave the court. Every time |
| and intensity. We are about to take a great | | | | she shot, Nicole had to quickly follow her shot |
| journey into our past, present and future. | | | | before the ball bounced too loudly for fear of |
| "Our Motivation Movie" | | | | disturbing the janitor. This anxiety only made |
| Our Motivation Movie will consist of three movies | | | | things more difficult for her. To add to her task, |
| in one. Our first movie will explore the first time | | | | there was very little light on the court and rim. |
| we began to play our chosen sport. We shall refer | | | | Nicole hit more 9 in a row sequences than she |
| to this as our "Power Start." Movie #2 will explore | | | | could remember, and then would miss the 10th. |
| a major career moment along our journey, | | | | The more she missed on the 10th shot, the |
| regardless whether the career has so far been | | | | colder she felt, and the more her thoughts shifted |
| relatively long or short. This pivotal career | | | | toward the warmth and comfort of home. Nicole |
| moment shall be referred to as our "Power Time." | | | | continued to shoot, sick with anger and |
| Finally, movie #3 will explore a special location in | | | | frustration. She was cold, and very tired. She was |
| our life that we shall refer to as our "Power | | | | not sure exactly how long she had been shooting |
| Place." | | | | for, but she eventually made 10 in a row. |
| Movie #1 - Our "Power Start" | | | | Afterwards Nicole felt something that she had |
| Think back to the first moment you picked up | | | | never felt before. She had certainly experienced |
| that ball or the first time you ever stepped onto | | | | some feelings of success in her life before, but |
| that court. The passion that you began to | | | | this time she felt different, and an overwhelming |
| develop for your sport may have been there | | | | sense of peace and completeness filled her. She |
| from the very start, or like a deep love that | | | | just stood there glowing in the moment. It was a |
| seemed to develop over time, there was | | | | bitterly cold night, and she would be a few |
| definitely a day that you remember for the first | | | | minutes late for her curfew - but at that |
| time truly being in your element while playing - | | | | moment, everything seemed warm and perfect. |
| experiencing a joy so pure that you wish you | | | | Her pride burned bright that night, and it was a |
| could play forever. Remember that special feeling | | | | feeling that stayed with her on the buses and |
| of something deep inside you coming alive. At this | | | | trains of Chicago as she made her way home. It |
| moment in time, there was a definite change in | | | | was a feeling that was still with her when she |
| you. You may not have talked about it to many | | | | arrived home. Every time Nicole thought back to |
| people, but you just knew something had clicked. | | | | that night she realized that if she could perform |
| Something remarkable had happened and you just | | | | under those conditions, she could perform under |
| knew that this change would affect your life in a | | | | any conditions. The number of shots she made |
| profound way for many years. On this day, you | | | | that night was totally irrelevant. During any future |
| felt as if the sport had chosen you and not the | | | | moment of agonizing fatigue and desperation, |
| other way around. And, this is why we play | | | | Nicole had found a way to reach deep for the |
| sports - the purity of competition, whether a solo | | | | strength, courage, motivation, composure, |
| or team sport, that basically comes down to a | | | | concentration and confidence to go on. Many |
| very personal journey of discovery. This incredibly | | | | years later, even after Nicole had represented her |
| personal journey is one of challenge, of | | | | country in junior international competition and had |
| exploration, of pure joy, of reaching for our | | | | already played the first few years of her |
| athletic potential, and for some, reaching for | | | | professional basketball career, she would continue |
| athletic perfection or athletic immortality. Spend a | | | | to recreate the determination and joy of that |
| few minutes totally immersing yourself in this | | | | special winter evening whenever it was needed. It |
| special day when you 'discovered' your sport. | | | | was a "Power Event" in her life that would |
| Think back and remember how everything looked | | | | continue to lead to many others. |
| and felt. Remember all of your thoughts and | | | | After you have fully recaptured the joy of your |
| feelings. Remember your surroundings, including | | | | own Power Event moment you are ready to |
| the weather if you were outside, or the lighting | | | | move on to the final movie, your "Power Place." |
| and temperature of the arena or court if you | | | | Movie #3 - Our "Power Place" |
| were inside. Relive the sounds, smells, and | | | | Our last movie, our "Power Place," will be |
| emotion - all of the pure joy of the moment. | | | | associated with a very special physical place in our |
| Once you have thoroughly relived the moment, | | | | past. Begin to run through a mental list of |
| and used all of your senses to bask in the | | | | practice, game or competition locations that are |
| warmth and joy of the moment, move on to | | | | special to you. These places may be locations |
| movie #2. | | | | where you have spent countless hours of |
| Movie #2 - Our "Power Time" | | | | practice or competition time or they may be a |
| We will begin our "Power Time" by thinking back | | | | place that you have only visited once or twice. |
| to some major personal achievements in our | | | | Regardless, these places hold special power for |
| sport. Begin to run through a mental list of some | | | | you. As you ponder your list, begin to narrow the |
| of these occasions. Perhaps some of these | | | | list to one very special location. It is a place that |
| events will include personal bests in performance, | | | | may even be linked to your Power Start or |
| major awards, career changing victories, or | | | | Power Event. This location holds significant |
| triumphs in practice that changed you forever. | | | | meaning for you - a place that you may have |
| Begin to select your favorite experience - choose | | | | learned something unique and very special about |
| carefully. This will be the experience that will have | | | | yourself. Perhaps you developed something special |
| most changed you. It could be an event of | | | | at this location - learning a physical skill or one of |
| recognition around many people, such as a magical | | | | the 4 C's of Peak Performance i.e. your first real |
| career best performance in a huge game or | | | | taste of Peak Performance Composure, |
| competition, or an MVP award that made you feel | | | | Concentration, Confidence and Commitment. And |
| as if you could now compete against anyone and | | | | perhaps you developed one or more of these |
| that there was no limit to your potential. Or | | | | things at great expense - a single great emotional |
| perhaps the event occurred on a lonely practice | | | | and physical effort at this special location, or |
| floor or field with no one else watching. Perhaps | | | | honing your skills over countless hours, weeks, |
| you pushed yourself in a way that shocked even | | | | months, or even years. |
| you. Perhaps you were working on a particular skill | | | | Take three minutes right now to imagine yourself |
| and came closer to perfection than you ever had | | | | back in your Power Place. Relax, close your eyes |
| before. The experience forever changed the way | | | | and breathe in this wonderful place. See yourself |
| you would view yourself, creating a memory that | | | | there alone, comfortable and content. Absorb |
| always seems to provide a never ending supply | | | | every detail about the place, the colors, the |
| of confidence or fuel for your competitive fire. | | | | aroma, the atmosphere. Now take some time to |
| Like your "Power Start" Movie, you will spend a | | | | remember exactly why this place is special to |
| few minutes totally immersing yourself in this | | | | you. Recall the time or occasions that you |
| special event. Again, think back and remember | | | | practiced or competed here. Relive these |
| how everything looked and felt. Remember all of | | | | moments by actually putting yourself back there. |
| your thoughts and feelings. Remember your | | | | What were you thinking? What were you feeling? |
| surroundings, including the weather if you were | | | | Again, use all of your senses to recall every detail. |
| outside, or the lighting and temperature of the | | | | Remember that excessive self-imposed pressure |
| arena or court if you were inside. Relive the | | | | and less than optimal self-image can slowly drain |
| sounds, smells, and emotion - all of the pure joy | | | | our intensity levels and the all-important joy of |
| of the moment. Remember any moments of | | | | competition, so important for sustained |
| intense effort or perseverance during the event | | | | motivation. The Three Motivation Movies were |
| or if you received an award, relive the event or | | | | designed to remove much of this unnecessary |
| events that the award was presented for. Relive | | | | pressure and provide a brief reminder of the |
| the battle in your own mind - the challenge to | | | | reasons why we play the sport that we do, the |
| persevere vs. wanting to quit. Relive that moment | | | | great success and achievements we've enjoyed |
| when your own determination and toughness - a | | | | along the way, and the deep motivation, intensity |
| toughness that was deep within you - rose to | | | | and champion that lies within us all. |
| your courageous surface. It was a toughness that | | | | Additional information for coaches: |
| said "I will finish this...hang in there...the harder this | | | | The pre-game talk will always be a critical |
| is, the better I will be," and remember the | | | | component of motivation and overall preparation. |
| incredible moment of joy and elation when your | | | | However, as we discussed, athletes also have an |
| event reached its crowning moment of | | | | important role to play in their own intensity levels |
| achievement. Close your eyes now and take | | | | and overall motivation. The 3 Motivation Movies |
| three minutes to re-experience this time in your | | | | can be added to any pre-game routine either |
| life. At this time, also think about the game or | | | | before or after the pre-game talk. Implementation |
| practice you are about to go to. Think about a | | | | is easy. Take the last few minutes of your next |
| couple of "zero pressure" goals related to the | | | | practice to ensure each of your players |
| practice or game then write them down. A couple | | | | understand the information and instructions, and |
| of examples might be: | | | | know how to re-create their Motivation Movies. |
| 1. A goal to keep positive body language during | | | | Once each player has created their 3 Movies, |
| the entire pre-game warm-up game and | | | | challenge each player to 'play' each movie in their |
| immediately after any game mistakes. | | | | mind for just 30 seconds per movie - recreating |
| 2. A goal to powerfully focus in our audio channel | | | | the experience with all of their senses as vividly |
| during every timeout and then switch to an | | | | as possible. Let them know when each block of |
| intense visual channel focus following the timeout | | | | 30 seconds has finished and remind them of the |
| so that we get a great look at the rim on every | | | | next movie to visualize for the next 30 seconds. |
| shot attempt. | | | | In the space of 90 seconds you are now able to |
| Notice these goals are not 'outcome based.' They | | | | significantly add to their motivation and intensity |
| are based on activities that you can control, not | | | | levels at any pre-game or pre-practice time of |
| outcomes, and will have zero pressure attached | | | | your choosing! |