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Daily Mental Plan
- By ALAN JAEGER
- Special To Collegiate
- (From Jan. 27, 2012 Edition)
- LOS ANGELES ó Practicing
mental skills for 10 minutes a day can be time well spent in preparing a
team for the pressure of games.
- At what point (and what
cost) are we going to continue to center our practice plans around physical
preparation when we know that between the lines the game is at least 90
- In the Jan. 6, 2012 edition
of Collegiate Baseball, part one of this series delved into why
baseball is by far the most mentally challenging and demanding of the four
- It delved into the zone,
being locked in and the unconscious. It talked about result oriented
thinking, the "default" system and breathing work, a key ingredient of
- Baseball is demanding
because there is so much dead time compared to these other sports. Dead time
gives baseball players lots of time to think, and thinking is often at the
root of tension, pressure and anxiety. Challenging because baseball players
spend most of their time on physical preparation and little or no time on
the one area that is going to impact their career the most.
- Itís time to cut to the
chase. Doing something about it is where the rubber hits the road. The
remainder of this article will provide you with enough information to take
your players through a daily, mental training exercise or session.
The session, is based on four steps and is gauged to last approximately 10
minutes (though, itís ideal to allot for some extra time at the end in the
event that your players are very relaxed, and are in what may be a very
productive place). Youíll also notice that each step has an explanation,
followed by an implementation.
- Remember, itís not about
being perfect -- itís about showing up each day to do the best you can, and
being consistent as the guide. Because the session is designed around
"keeping it simple," youíll hopefully find a sense of comfort and ease in no
- Step 1: Getting Present (2
- Step 2: Connecting to the
Breath (2 Minutes)
- Step 3: Counting the Breath
- Step 4: Transitioning out of
the Session (1-5 Minutes)
- Step 1: Explanation:
Getting Present: Get Into The Body And Out Of The Head
- The first goal of the
session is to get your players present. Though being "present" sounds
relatively simple, when you consider the amount of things that have gone on
during the day or the amount of thoughts that most people have about the
past or future, the act of being present takes practice.
- Therefore, be sure to start
out the session by giving your players a chance to bring their attention to
the present moment by "moving away" from their thoughts. The ability to get
present is not only a skill, but is a great state of mind to establish in
order to optimize the mental training practice.
- The first thing Iíll do to
get a player (or team) present is to remind them that any thoughts about the
past or future can be "addressed or dealt with" once the session is over. In
essence, you are giving your players permission to not have to think
about anything except the session itself. Next, I will bring their attention
to their body, starting with the feet, and slowly moving up to the head.
Getting into the body is a great way to get "out of our thoughts".
- This attention to their body
also serves another great purpose because most people are not aware of
whatís going on in their bodies. As each player focuses on each part of
their body (starting from their feet and making their way up to the top of
their head), you are able to bring awareness to areas of their body that may
be tense. Learning how to bring stillness and relaxation to their body is
another great way of bringing stillness and relaxation to their mind.
- Step 1: Implementation
- To get your players present,
start at their feet and guide them up to their head. IĎll start by asking
the players to become aware of their feet, and look for any tension that
they may have there, and release the tension by flexing the foot for a
couple of seconds, and then letting the foot release.
- Iíll actually have them flex
the foot on the inhale, hold for 3 seconds, and release the foot on the
exhale, keeping the exhale slow and smooth. The exhale is the relaxation
phase of the breath. I will gradually move up from the feet to the ankles,
knees, thighs, core, back, chest, shoulders, arms/hands, neck and face.
- Step 2: Explanation:
Deepening The Presence: Getting To Know Breath
- Once the players have
scanned their entire body and released any tension they may have been
holding onto, I will next bring them to their breath.
- The breath is often at the
core of mental training exercises for several reasons. As we talked about
earlier, optimal breathing brings more oxygen to the cells (relaxation),
helps remove stress, helps clear the mind and is conveniently located at the
center of the body (the diaphragm is where the breath originates from) and
away from the head.
- Again, because the breath is
always happening now, it serves as a constant reminder to bring the players
attention to the present moment and away from engaging their thoughts.
- Step 2: Implementation
- Now that the players are
positioned to be fully present they are ready to heighten this presence
through their breath. Though you will be taking them through some actual
"breath work" in Step 3, this part of the session is designed to allot a
couple of minutes for players to simply get acquainted with their
- This may sound a bit funny,
but our breath is such a fundamental, primordial and wondrous part of us ó
it serves us with so many valuable functions, not to mention the fact that
itís important enough to keep us alive. So, Iíll actually have the players
investigate the breath, get to know it, watch it, observe it, appreciate it
and look for itís idiosyncrasies for a couple of minutes.
- This is a very powerful
exercise because people donít often watch their breath for the sake of
watching their breath. A lot of insight can be gained through this little
exercise. And ideally, it helps deepen the players state of relaxation.
- More On The Practicing
The Mental Game: The complete story is available in the Jan. 27, 2012
issue of Collegiate Baseball.
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