Weeks 5 & 6: Your Pre-game routine

How to create a pregame routine that to consistent results on the court?

YOUR PRE-GAME ROUTINE:

  • Get Dressed: To this as quickly as you can. You don't want to be rushed when you hit the court.
  • Journal: Write down why you are here? What are your goals? What are you focusing on?
  • Visualize Success: Get your mental reps up. Close your eyes and visualize yourself doing what you set out to do.
  • PrimeTime: Prime your mind for success. Use your Alter-Ego PDF to help you.

Get dressed

Get dressed quickly. You do not want to be pressed for time, so get dressed quickly and get yourself ready for your pre-game routine.


Journal

See the attachment to the right. Evaluate yourself and set up goals for your game or practice. Make sure to write down:

  • What are your Goals?
  • What is your intentions for this workout?
  • What do you want to get out of this workout?

VISUALIZATION

Visualization allows you to see the play before it happens. Take 10 minutes to set your brain right and see what it is you are going to do. USE THE VIDEO TO HELP WITH YOUR VISUALIZATION:


Time to use your Body Language, Focus and Language Patterns to get yourself ready for your workout. Follow your Alter Ego BFLs to prime your body with physical and emotional exercises. 

Example: If you want to feel alert & Confident:

  • Body Language: Shoulders back, put your head up
  • Focus: Focus on what is going to happen on the court. Be confident that you can give your maximum effort on the court.
  • Language Patterns: Use language that helps you be engaged. "Let's Go" or "I can do this."

PRIMETIME

Weeks 3 & 4: How to control & master your emotions

Click on the above video for a deeper dive into this week's curriculum.

Now that you have created your alter-ego it's time to understand how he/she looks and feels like in the real world.

Below you will find the 3 key ingredients for any emotion. Ask yourself, how does your alter-ego carry themselves with these 3 key ingredients?

Body Language

Body language is something that you can control and shows everyone how you feel without saying a word.

  • Stand: What's his/her posture? Do they stand tall, or slouch? Do they stand with their chest out or is their chest deflated?
  • Breathe: How does your alter-ego breathe? Do they have short shallow breathes or do they have long deep breathes?
  • Facial Expressions: How does your alter-ego look when he enters the court? Is he excited or low energy? 
  • Eye Contact: Does your alter-ego make eye contact? Or do they look away?

Focus

When you are on the court, what do you focus on? Do you focus on the results you want, or the short term barriers that might get in the way? Ask Yourself.

When I make a "mistake" or something goes wrong:

  • DO I FOCUS ON THE MISTAKE?
  • DO I GO ONTO THE NEXT PLAY?

The next time I'm in the same scenario do I feel more confident / less confident because of my actions?

Do the things you focus on help or hurt you become the alter-ego you want to become?


LANGUAGE patterns

What you say, dictates the way you feel about yourself and others. It's one of the most effective ways to become more or less confident. 

When something goes wrong, what are the words that come out of your mouth?

When something goes right, what are the words that come out of your mouth?

What do you say to your:

  • Teammates
  • Coach
  • Yourself: what is your self-talk?
 

WEEK 1 & 2: who do you want to become?

Watch this video for an introduction to our mental training.

The first step to creating an insatiable hunger and confidence on the court is to understand what you want to feel like, look like and sound like when you hit the court. We have to identify these traits so we can ultimately become this indiviual. This is where we create our alter-ego.

Through these videos and worksheets we are going to show you how to set up your alter-ego so your can call on it every time you touch the court. You will show up to every practice, every game like it's the most important practice in the world as your alter-ego.

 

Watch the video for a step by step tutorial on creating your alter ego.

Create your Alter Ego

Your alter ego is the person you turn into when you step on the court. This video and worksheet will help you create your alter ego. 

Kobe Bryant had Black Mamba, Lebron James has King James, Michael Jordan had "Air" Jordan. What is your alter-ego?

ACTION: Listen to the video and complete the worksheet.