Are your athletes losing motivation and missing their teammates? I created this 5-week Basketball Challenge to help YOU help your athletes adapt and continue to develop when physical contact isn't possible. And let’s be honest, everything is uncertain right now. Which means overwhelm is high and motivation is low … for all of us. Don’t waste anymore time second-guessing how to get your athletes moving and get your team building activities back on track. Challenge categories include: energy management (sleep + nutrition), mental training, 🏀 skills work, strength & conditioning, and basketball IQ. . . Link for the Challenge is in my bio. 🚨 HS COACHES 🚨 . . If you are not able to send your athletes any ball or skills work but would like to provide them with some structure, this Challenge will work for you. I am happy to work with any HS coaches based on their state restrictions and edit the Challenge so it complies with your governing body.
Follow up from convo w/ @ycyouthbasketball 👉🏻 how to add mental training to your 🏀 routine during quarantine. CREATE YOUR VISION 📓 An expectation that quarantine will be over in 2-4 weeks will keep you stuck. Don’t - too often - let your mind wander to reuniting with your team, going to tournaments or hitting the weights in a few weeks. Too many things are unknown right now. To be productive, shift your expectations that this may last longer and plan accordingly. Put pen to paper and list everything. Prioritize the most important ones. And don’t be afraid to explore outside of 🏀. What about school? Anything on your to do list or wish list? Big projects or new hobbies? ONE THING EACH DAY ☝️ If you want to improve your 3 point range, what is ONE thing you can do today to get better? If you want to improve your basketball IQ, what is ONE thing can you do, watch or read to improve? If you want to spring clean your room but fear it will take FORever, what is ONE thing you can to get started? Hint: for larger tasks - like the spring cleaning - break it into smaller chunks. You don’t need to do it all right now, but can you commit 20 mins today? SIMULATE COMPETITION 💭 Visualization is one of the most effective mental training tools + is a great complement to physical practice. Why? Because the mind can’t tell the difference between real + vivid imagination. When you see a certain scenario in your head enough, your brain begins to look for (and expect/adapt) to these events as they happen in real life. If you can’t get the physical reps in, get the mental reps in. Imagine playing in a tough competition where you are firing on all cylinders: What did that look like? What were you doing? What did you feel? Heart racing? Good energy? What did you hear? Your teammates? Maybe you were talking? Fans in the stands? See yourself compete, fight, get knocked down and then recover. How do you react after a mistake? You’re not backing down on D even though you’re getting pushed and working for everything. Imagine feeling tired and then pushing past the fatigue to keep fighting.
💥ATHLETES + COACHES💥 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ For many, COVID concerns mean we're stuck at home. Schools closed, practices canceled. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 6 things to do on your own: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ . . 1. 🏀 Scout a game or make a player profile (swipe 👉 for templates). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ . . Why? Learn to recognize the skills + characteristics the pros have. How do they display leadership? What do they do after a mistake? How are they actively trying to get the ball? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ . . See the game from multiple angles, rather than just watching the ball (where our eyes naturally go). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ There are so many small things you can pick up from them and apply to your own game. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ *you can also watch your own film and break it down using the templates. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ . . 2. 📚 Read about performance, sport, or leadership. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ @proactivecoaching's has amazing booklets on leadership, competing, building trust + more. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ @alphagirlsoccer new book called She the Confident on how to build confidence in female athletes. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ . . Good reads: Mamba Mentality, Mindset, Rising Above, @abbywambach's WolfPack, Stillness is the Key. Anything by @ryanholiday or @jongordon11. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3. 🏋️ Keep it moving; get creative. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ . . Some great accounts to follow with at-home workouts: @wattsbball, @timmansontraining, @glenxdean, @maxsc_gym. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ . . 4. 🍌🥦 Create a plan or schedule an online meeting with a nutritionist. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ . . Faves: @mambasportsdietitian, @karawilsonnutrition, @fueling.young.athletes, and @fueling.former.athletes. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ @ironandmortar's @layci_nelson also does online nutrition coaching! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 5. 🎯Get clarity! See my Goal Setting highlights for a break down of activities + how to work through this process. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 6. 💭 Get the mental reps in using visualization. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ @paigetonz's FREE visualization guide gives the how-to AND 3 audios to follow (link in her profile). @hoopsminded also has cool routine breakdowns over on his IG (bball-specific). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Coaches - consider an online mindset practice with your team + use @lindseypositiveperform's BRAVR ($39 on her website, under TRAININGS). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Give me your fave books, accounts or resources 👇👇
Most of us live 95% on autopilot. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Autopilot, complacency, too many directions, aimless, second-guessing. Whatever you call it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In basketball, it can look like this: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👉Getting defensive when coach gives feedback rather than taking it in and adjusting.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👉Going through the motions at practice just to get through.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👉Forcing your outside shot (without considering other options) when the defense has completely taken it away.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👉Stepping onto the court and letting the nerves paralyze you. You accept it without getting curious about it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👉Taking seconds off the clock to express anger after a missed call instead of immediately getting back. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👉Flaring out on the drive when the defense gets too close every time you attack. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👉Larger picture, it's doing whatever a coach or a parent suggests without considering what YOU really want from the sport. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I didn't even realize it, I have no idea why I do that, or I'm not sure,❓❓ are common indicators that behavior is on autopilot. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Time to get crystal clear 💎 about your vision + the actions that will get you there. Stop wasting your playing years hoping you'll figure it out or hoping that showing up is enough. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Know. Be proactive. Plan. Execute. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✨Vision✨⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What is important to you? What do you want to achieve? What makes you most happy?⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✨Daily Intentions (aka the actions that will get you there)✨⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What are 3 actions you can take today that will move you closer to your vision?
Self-reflection on your role as a teammate as you go into this off-season. ✨
The brain cannot differentiate between real and vividly imagined experiences because the same systems in the brain are deployed for both types of experiences. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ When you nurture your vision of success through repeated visualization, your brain will start to automatically pull you toward those options and decisions in line with that vision. Like it's second-nature. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ When you don't nurture the vision, your brain will have a harder time/won't be triggered to look for those things that support it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Although visualization doesn't always guarantee success or guarantee you'll make the right decision (that's life), it does increase your chances and can be a great complement to your physical practice.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Research shows that visualization strengthens the muscle memory for the physical skill at hand. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Select a specific vision of success for yourself and rehearse in your mind daily. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Note: you won't be good at it at first. The picture may be fuzzy, it may not come easily, or your mind will wander. That's okay. Keep doing it, keep bringing it back and it will get stronger. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Examples of when to visualize: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You can do this at night before going to bed or first thing in the morning, in the car during break or as a passenger on your way to practice. It can even be done in short spurts - right before going to the free-throw line, during a time out, or at half time of the game. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Examples of what to visualize:⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Hitting your stats goal, shooting free throws, hitting 3s under pressure, doing a move on a larger opponent, hitting the game-winning shot at the buzzer, playing your best game, making Varsity/getting recruited/earning all-league honors. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ *It can be a micro success like focusing on a specific move or game or a macro success like playing in college. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Whatever we plant in our subconscious and nurture with repetition and emotion will one day become our reality. - Earl Nightengale