An Athlete’s Guide to Inner Excellence By: Gary Mack with David Casstevens I. II. III. IV. Welcome to the inner Game Living the Dream Mind-Set for Success In the Zone    Ninety percent of the game is half mentalYogi Berra You have to train your mind like you train your body – Bruce Jenner How much of your game is mental?   Relax…close your eyes…Recall the sights, sounds, and feelings of you performing at your best In your minds eye, imagine your best day ever ◦ You feel no fear, no anxieties, and no self-doubts    Athletes call this, “Playing in the zone” NOW…let that image fade…in its place recall your worst performance Now leave that image and fast forward to present       With Yogi’s quote in mind, compare yourself competing at your best and at your worst What percentage of the difference in those performances had to do with your physical skills? What percentage was mental? How much time do you spend on the mental game? How many books on sports psychology have you read? How many lessons have you taken from a head coach?      Mind is like a VCR Studies have proven that mental training will not only enhance performance and improved productivity but also add to your enjoyment Remain focus/deal with adversity Stay motivated during difficult times & avoid fatal distractions Learn to follow your dreams and to live your life on purpose      Achieving inner excellence is a process Building mental muscle, like building physical muscle, requires time and effort. The more you work on the inside, the more it will show on the outside First you must make a commitment What you think affects how you feel and perform. Training your brain is as important as training your body     The mind messes up more shots than the body Self-conscious and coach-conscious rather than task-conscious KEY: learn how to focus on the task and not let negative thoughts intrude Mind can focus on thing at a time ◦ Rather than suppress what you don’t want to happen, you must focus on what you do want or on some neutral thought   Brain is like a mega computer that controls the body Focus on breathing and repeat the word “one” lowered their blood pressure and heart rate      Actions follow our thoughts Don’t hang your curve ball; don’t walk this batter; this ump will not give me a call. If I don’t get a hit this inning the coach is going to pull me Personal keys to success Performance keys to success ◦ What are you doing when you’re really on your game?      Or your mind will use you Actions follow our thoughts and images Don’t look where you don’t want to go Power of visualization and mental rehersal Create your own Mind Gym ◦ Mental practice ◦ Confidence comes from knowing you are mentally and physically prepared  Studies show that within a group of athletes of equal ability, those who receive mental training outperform those who don’t   Under pressure you can perform fifteen percent better or worse – Scott Hamilton When you have fun, it changes all the pressure into pleasure. –Ken Griffey Sr.   A competitor finds a way to win Take bad breaks and use them to drive themselves harder  Quitters take bad breaks and use them as reasons to give up     Every time I play, in my own mind I’m the favorite – Tiger Woods Can do attitude Belief they can handle whatever comes their way Almost never fall victim to self-defeating thoughts    Successful athletes are able to control their emotions and behavior They focus on what they can control and don’t allow things that are out of their control to affect them Maintain poise, concentration, and emotional control under the greatest pressure and the most challenging situations   Focus time and energy on their goals and dreams self directed and highly motivated    know how to stay focused and deal with adversity You can expect bad calls in a game, how you manage your emoti90ns can determine whether you win or lose Phoenix Fire Department ◦ Keep your cool when the heat is on  Must be willing to take a risk ◦ that is what peak performers do  Adversity Quotient ◦ by Paul Stoltz  compares success with a mountain  Only climbers get to the top  Campers get part way up and decide to stay where they are, will never feel as alive or as proud as the climbers  It takes courage to grow up and achieve your full potential    Mental tough athletes possess an inner strength They often play their best when they’re feeling their worst They don’t make excuses    Competition is won or lost on the six-inch playing field between the ears. Practice the seven C’s of mental toughness Learn to love the competition       What has benefited me the most is learning I can’t control what happens outside of my pitching – Greg Maddux Sports psychology doesn’t create talent; it only can help release it. Future and success depends upon many things, but mostly they depend upon you. You have the responsibility to shape your life. You are the person who pushes yourself forward or holds yourself back. The power to succeed or fail is yours alone.    One of the great powers we have is the power to choose It is not the situation but how you respond to it that makes the difference INNER EXCELLENCE ◦ Focus on what you can control ◦ Take control of yourself   This ability to conquer oneself is no doubt the most precious of all things sports bestows on us. _Olga Korbut To achieve anything you want in life you must first start by getting out of your own way ◦ ◦ ◦ ◦ fears doubts self-condemning nature If you don’t feel good abut yourself, you tend not to perform well.    We act consistent to our self concept…our self-image If you don’t see your self successful, than you chances of succeeding are diminished. What are your gremlins that prevents you from performing at your best?          Fear Anger Anxiety Self-consciousness Perfectionism stubbornness lack of motivation Distractions (conflicting lifestyles) Persistence (33% rule)     Live your life backwards Create a future and live into it. Visualization Begin with the “End in Mind” ◦ “7 Habits of Highly Effective People” ◦ Stephen Covey  A ◦ Accept your present state ◦ Understand your strength and weaknesses  C ◦ ◦ ◦ ◦  Create your desired state What’s your dream? See yourself exactly the way you want to be! Write down what this desired state would look like T ◦ Take action steps to get you there ◦ Success is a journey of one step at a time, and the journey begins with the first step      Specific Measurable Achievable Realistic Time-bound ◦ Accompishment date   Talent is never enough. With few exceptions the best players are the hardest workers  -Magic Johnson The harder you work the harder it is to surrender  -Vince Lombardi     In sports, as in life, there is no substitute for commitment If you believe in yourself and have the courage, the determination, the dedication, the competitive drive, and If you are willing to sacrifice the little things in life and pay the price for the things that are worthwhile IT CAN BE DONE      Rod Carew Tony Gwynn Andre Agassi Rob Evans Bjorn Borg ◦ “I remember how I used to take the train to Stockholm every day after school to play, coming home late, studying, getting up to go to school, getting on the train again, all those years. But even if it hadn’t, even if I wasn’t able to become a champion, I would still know that I gave it my best shot. I tried. I got on the train and I tried.”    Are you on track? If not, what are you waiting for? It takes years of hard work to become an overnight success. Are you willing to make the commitment and pay the price?  Obstacles are what you see when you take your eyes off your goal -Jim Lefebvre  In spite of all the distractions, remain focused on the job - Reggie Jackson  Notah Begay ◦ DUI arrest   drugs, pregnancy, commission of crimes Set your goals ◦ focus time and energy if you want to become successful and realize your dreams  Native American story ◦ poisonous snake  Carl Lewis (6 time gold medalists) ◦ “This first is that if you take drugs, you’ll never know your full potential. Second, there is the obvious health risk. and third, if you do drugs , you’re quitting on yourself.”  Follow your goals and not the crowd – Janet Evans ◦ “Sometimes I feel envious when my friends do to parties, and I have to go to bed. But my friends always tell me that the parties really aren't that much fun anyway. Whatever I’ve missed, I’ve mad up for. Most kids don’t get to go to the Olympics and win three gold medals. Its’ definitely been worth it.”  Parties won’t take me where I want to go – Kevin Johnson     Associate with people who will make you better Sometimes you have to let of old friendships in order to stay on track to reach your goals You don’t want to be big enough to handle trouble, but someone who is big enough to walk away from it. Take responsibility for your life and your actions ◦ Too many successful athletes don’t think the rules of society apply to them   What you find depends upon where you look. Stay focused on your goals and avoid the FATAL DISTRACTIONS. Say yes to your dreams and no to drugs