Friday, 30 December 2011 15:47
Windells Academy Enlists Sports Psychology Institue Northwest
Written by Jimmy Yoo
Mark Mcneille at Transworld Business has written a great article about SpinW trainer Jimmy Yoo's recent work with the Windells Academy on Mount Hood. Here is an excerpt:
Windells Academy is teaming with Sports Psychology Institute Northwest on a newly launched program for its student athletes. Portland-based Sports Psychology Institute’s program is designed to give Windells student athletes the tools to improve their mental approach to sports and to bring balance to their overall lifestyle. For over a decade, SPINW has worked successfully with athletes, parents and coaches to achieve consistent peak performance.
Sports Psychology Institute NW trainer Jimmy Yoo is working with both students and coaches on its Competitive Skills Training for Athletes Program (CST). CST is a conditioning of the mind to become mentally tuned and is designed to enhance overall performance. Training includes working on confidence building by teaching visualization techniques, focus and self-talk, breathing techniques, goal setting and time management. According to Yoo “All athletes – competitive and recreational – can benefit from mental skills training to achieve consistent peak performance. These skills enable many to establish balance in their lives and to ultimately enjoy what they are doing to a greater degree.
Read the full article here.
Published in
Mental Game Training
Monday, 19 December 2011 16:23
Brian Baxter spoken about on Talk Timbers with John Strong
Written by Administrator
Listen to John Strong's interview with Portland Timbers Academy director Mike Smith on Talk Timbers, where they talk about Brian Baxter's work with the program.
Talk Timbers with John Strong, Dec. 13, 2011 by user5789689
Talk Timbers with John Strong, Dec. 13, 2011 by user5789689
Published in
Preparation
Thursday, 08 December 2011 09:43
The New Year’s Resolution – How to set Effective Goals
Written by Brian Baxter
The New Year’s Resolutions is a form of goal setting. In sport psychology research, literature, and practice, goal setting is the most consistently proven factor in facilitating peak performance. However, when goals are not set properly, they are not as effective as they could be, and can even be counter-productive. This is almost always the case with the New Year’s Resolution.
Whether setting a New Year’s Resolution, or just a goal in general, here are the main reasons for failure:
1 – Too general
2 – Too hard or unrealistic
3 – Doesn’t account for unexpected events
4 – No consistent check in
5 – Lack of support system
Let’s take a common example of a New Year’s Resolution that is well intentioned, but destined to fail.
Goal: “I want to get in better shape this year.”
Sounds good, right – who wouldn’t want that? But, as is, this goal is destined to fail because it is 1) too general. What does that goal mean? How is it measured? If you go running 1 time in 2012, compared to 201, when you went running 0 times, you have accomplished your goal! However, I doubt this is what you had in mind when you set that goal. It is too general; so let’s make it more specific:
“I will get in better shape this year by running every day.”
That sounds a little better, but will most likely fail because it is 2) too hard or unrealistic. Most people do not run everyday, and missing 1 day will serve as a de-motivator, making it easy to say the next day: “Oh well, I have already failed, there is no way to accomplish my goal, so what’s the difference if I run or not today?” So let’s adjust to make the goal more realistic:
“I will get in better shape this year by running 3 times a week.”
More specific? Check. More realistic? Check. This goal is pretty good as set. But there are a few other factors to consider. 3) Does this goal account for unexpected events? What happens if there is a weeklong blizzard? What happens if you turn an ankle and can’t run for 2 weeks? These are the kinds of rhythm-breaking events that can derail a goal fast and permanently. So what adjustment can be made to this goal to account for the unexpected? Have a back-up plan so that running can be expanded to other exercise: yoga at home, a Pilates class, and basketball or swimming at the gym are some examples.
“I will get in better shape this year by exercising 3 times a week.”
This goal is infinitely better than it was in its first iteration, and more likely to be attained. Now let’s consider a couple extra points to solidify this goal further; into a life changing plan. The first point is that, with 4) no consistent check-in, many goals can just drop off your radar (due to the factors already mentioned). A couple ideas can help with this. The first is to make sure you write it down and put it in a place you can see it. Or if you like to write, try journaling on your goal. Even better yet, you can break your goal down into smaller pieces:
“I will get in better shape this year by exercising 3 times a week in January. I will set a new goal for February.”
Last but not least, make sure there is no 5) lack of support system. Goals tend to move along better with someone there to support and push you in your goal. It might be a family member or a friend or a trainer at the gym. No matter whom you choose, it has to be someone who is not afraid to call you out when you are slacking, and tell you the truth. This person can also help with the consistent check-in.
It can be helpful to set this goal with a friend or family member (“I will get in better shape this year by exercising 3 times a week with Bill.”) or by making sure it is in a class (“I will get in better shape this year by taking a yoga class 3 times a week.”) or with a trainer (I will get in better shape this year by exercising at Bob’s Gym 3 times a week.”
The New Year is a traditional and natural time to make changes – to improve yourself and your quality of life. Athletes know that this needs to be done more than just once a year. Give yourself the best chance to succeed in the changes you want to make by setting goals properly. The New Year’s Resolution is a good place to start!
Need that support system, or interested in working with a sport psychology consultant on your goal setting plan? Contact SPINw to set up an appointment!
Sounds good, right – who wouldn’t want that? But, as is, this goal is destined to fail because it is 1) too general. What does that goal mean? How is it measured? If you go running 1 time in 2012, compared to 201, when you went running 0 times, you have accomplished your goal! However, I doubt this is what you had in mind when you set that goal. It is too general; so let’s make it more specific:
“I will get in better shape this year by running every day.”
That sounds a little better, but will most likely fail because it is 2) too hard or unrealistic. Most people do not run everyday, and missing 1 day will serve as a de-motivator, making it easy to say the next day: “Oh well, I have already failed, there is no way to accomplish my goal, so what’s the difference if I run or not today?” So let’s adjust to make the goal more realistic:
“I will get in better shape this year by running 3 times a week.”
More specific? Check. More realistic? Check. This goal is pretty good as set. But there are a few other factors to consider. 3) Does this goal account for unexpected events? What happens if there is a weeklong blizzard? What happens if you turn an ankle and can’t run for 2 weeks? These are the kinds of rhythm-breaking events that can derail a goal fast and permanently. So what adjustment can be made to this goal to account for the unexpected? Have a back-up plan so that running can be expanded to other exercise: yoga at home, a Pilates class, and basketball or swimming at the gym are some examples.
“I will get in better shape this year by exercising 3 times a week.”
This goal is infinitely better than it was in its first iteration, and more likely to be attained. Now let’s consider a couple extra points to solidify this goal further; into a life changing plan. The first point is that, with 4) no consistent check-in, many goals can just drop off your radar (due to the factors already mentioned). A couple ideas can help with this. The first is to make sure you write it down and put it in a place you can see it. Or if you like to write, try journaling on your goal. Even better yet, you can break your goal down into smaller pieces:
“I will get in better shape this year by exercising 3 times a week in January. I will set a new goal for February.”
Last but not least, make sure there is no 5) lack of support system. Goals tend to move along better with someone there to support and push you in your goal. It might be a family member or a friend or a trainer at the gym. No matter whom you choose, it has to be someone who is not afraid to call you out when you are slacking, and tell you the truth. This person can also help with the consistent check-in.
It can be helpful to set this goal with a friend or family member (“I will get in better shape this year by exercising 3 times a week with Bill.”) or by making sure it is in a class (“I will get in better shape this year by taking a yoga class 3 times a week.”) or with a trainer (I will get in better shape this year by exercising at Bob’s Gym 3 times a week.”
The New Year is a traditional and natural time to make changes – to improve yourself and your quality of life. Athletes know that this needs to be done more than just once a year. Give yourself the best chance to succeed in the changes you want to make by setting goals properly. The New Year’s Resolution is a good place to start!
Need that support system, or interested in working with a sport psychology consultant on your goal setting plan? Contact SPINw to set up an appointment!
Published in
Preparation
“Elliott, I am actually looking forward to my competition this week! I never would have said that last season”.
Hey athletes, want to bring the joy and raw passion back in to your game?
Listen up.
University of California psychologist, Sonja Lyubomirsky, described six steps toward a more satisfying life:
- One = Count your blessings, using a “gratitude journal”.
- Two = Practice acts of kindness, both random and systematic.
- Three = Savor life’s joys.
- Four = Thank a mentor.
- Five = Learn to forgive.
- Six = Invest time and energy in friends and family.
Published in
Positive Thinking
Thursday, 08 December 2011 09:39
Book Review: Play Big Baseball by Dr. Tom Hanson
Written by Brian BaxterBook Review: Play Big Baseball by Dr. Tom Hanson
The follow up to his Heads Up Baseball is a unique sport psychology book. In the spirit of Dan Millman’s Way of the Peaceful Warrior, Play Big Baseball is a story about a young baseball player and a mysterious mentor who teaches him how to “play big.” Dr. Hanson does a really good job of explaining the mental game in a language that anyone can understand.
Buy Play Big Baseball from the SpinW webstore
The follow up to his Heads Up Baseball is a unique sport psychology book. In the spirit of Dan Millman’s Way of the Peaceful Warrior, Play Big Baseball is a story about a young baseball player and a mysterious mentor who teaches him how to “play big.” Dr. Hanson does a really good job of explaining the mental game in a language that anyone can understand.
Buy Play Big Baseball from the SpinW webstore
Published in
General
Tuesday, 25 October 2011 14:40
Book Review: No More Broken Eggs by Tom Morin
Written by Brian Baxter
In working with young athletes, I come across some amazing parents! The stereotype of the sports parent is not always a pleasant one, and I think it's highly undeserved a majority of the time. Most of the parents that bring their young athletes to SPINw to help their mental game are super supportive and caring, and want to see their kids enjoying their sports to the fullest.
It's no secret that today's youth sports environment is vastly different from the one that most parents grew up in. It's more competitive and specialized, and puts a lot of unneeded pressure on young athletes. I was lucky to have Tom Morin as a professor when I was in graduate school, and am excited to recommend to you his book, No More Broken Eggs. And not just because I make a brief, albeit uncredited appearance on page 57 :)
As the subtitle suggests, it's a Guide to Optimizing the Sports Experience for Athletes, Coaches, and Parents. Half of the chapters deals with a real life story of an athlete Tom worked with, and the other half contains tips for athletes, parents, coaches, and sport psychology consultants. I highly recommend this book for anyone who is involved with youth sports.
It's no secret that today's youth sports environment is vastly different from the one that most parents grew up in. It's more competitive and specialized, and puts a lot of unneeded pressure on young athletes. I was lucky to have Tom Morin as a professor when I was in graduate school, and am excited to recommend to you his book, No More Broken Eggs. And not just because I make a brief, albeit uncredited appearance on page 57 :)
As the subtitle suggests, it's a Guide to Optimizing the Sports Experience for Athletes, Coaches, and Parents. Half of the chapters deals with a real life story of an athlete Tom worked with, and the other half contains tips for athletes, parents, coaches, and sport psychology consultants. I highly recommend this book for anyone who is involved with youth sports.
Published in
Mental Game Training