Brian Baxter
Book 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 New Year’s Resolution – How to set Effective Goals
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.
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!
Book Review: No More Broken Eggs by Tom Morin
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.
Book Review: Through My Eyes by Tim Tebow
Football season is underway, and as part of our book review series, SPINw suggest you check out this inspiring book, Through My Eyes by Tim Tebow. It's not common for a 23 year old to write an autobiography, but then again, he is not your common athlete. Tebow is one mentally tough athlete - see how his goals, attitude, and work-rate led him to the NFL. He may be considered third string at the moment, but after reading this book, it's hard to doubt he'll eventually win the starting job.
Beating the Heat - The Mental Approach
As a coach, everytime a player said “It’s sooo hot!” all I heard was “Hey coach, I have an excuse to not play hard!” The mentally strong athlete treats the heat like another opponent: Not something to be feared and run away from, but something to look straight in the face and conquer. Here are a coupl esport psych standbys, tailored to the heat:
-Focus! - You could focus on the heat, but why? You don’t have any control over it. Focus on what you do have control over: preparation, attitude, and effort
-Positive self-talk – During uncomfortable moments, it’s natural to think negatively about asituation. But mentally strong athletes think positive thoughts and find the positives in any situation. “ugh, it’s hot, this stinks!” becomes: “this heat is only making me stronger – keep it up!”
- Visualization – Remember that if you are hot, your teammates and most likely your opponents are too. See yourself leading your teammates, and outlasting the competition
Athletes, want to work more on your mental game to boost your confidence this summer?
Coaches, looking for ways to add to your team’s experience and get that extra edge? Contact SPINw to talk to one of our consultants about individual or team programs for a strong mental game.
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Attention Winter Season Sports Coaches and Athletes!
Attention winter season sports coaches and athletes: SPINw and Bethany Physical Therapy are joining forces to bring you a unique series of workshops to get you mentally and physically prepared for the upcoming season.
ACL Injury Prevention Training & Sport Psychology Class Series!
Head over to our events section to learn more, and check out the upcoming workshops on the right side of the page.
For more information, call Brian at (503) 309-3347 or email at This e-mail address is being protected from spambots. You need JavaScript enabled to view it
To register, please call Bethany PT at (503) 466-2254 or email at This e-mail address is being protected from spambots. You need JavaScript enabled to view it
Book review: Sacred Hoops by Phil Jackson
Speaking of basketball season ending and Michael Jordan, one of the NBAs all-time great coaches, Phil Jackson, is retiring this year after 20 years and 11 NBA titles. He’s also written six books, and Sacred Hoops is one of my favorites.
There is a lot of the mental game in his approach: team building, focus and concentration, visualization, among others. In Sacred Hoops, Jackson describes his life growing up, his NBA playing career, and his coaching career (through the 1994 season). The opening statement from the book:
“This book is about a vision and a dream. When I was named the head coach of the Chicago Culls in 1989, my dream was not just to win championships, but to do it in a way that wove together my two greatest passions: basketball and spiritual exploration. On the surface, this may sound like a crazy idea, but I sensed that there was a link between spirit and sport.”
This is a great book. If you are a coach, it will definitely give you some ideas to expand your effectiveness as a coach getting players to play together. If you are a player, you will get some good insights and a new perspective on the mental side of the game. And if you’re a fan, there’s some really cool behind-the-scenes stories about Pippen, Jordan, and the rest of that Bulls dynasty of the 1990s.
As Jackson’s career comes to an end, his legacy is just beginning.
Endings As Beginnings
Summer is here and for sports that means a lot of endings. European soccer culminated with a splendid display by Barcelona in the Champions League Final, the NHL and NBA finals are wrapping up, college and high school baseball and lacrosse are heading into the post-season. And oh yeah, if you are a student or teacher, school is coming to a close.
At SPINw we’ve been talking a lot about the new beginnings that happen when seasons end. In preseason there is a plan. There is excitement and focus and endless possibilities for the upcoming season. During the season athletes and teams train and fine-tune tune their games, and of course, compete. Those in the post season hope to peak and perform at the maximum level.
But, as you are heading into a break from your sport, what is your game plan? The off-season is in many ways, just as important as the pre- or post seasons. We have a couple suggestions to maximize your off-season:
-Rest: Most sports are year-round these days, and rest can’t be neglected. Make sure that you schedule some rest and relaxation, and stick to it!
-Review: Take some time to reflect on the season. Did you accomplish your goals? Did you improve? If so, how did you do it? Are there moments you wish you had back? Are there moments you’ll always remember?
-Recover: It’s time to heal those injuries, whether major or just minor nagging injuries.
-Renew: After resting and reviewing, and while recovering, it’s time to start looking forward again, at least mentally. It’s time to renew your commitment to the game, the team, and yourself.
Michael Jordan was famous for adding a new piece to his game every summer: three point shooting, spin moves, fade away jumpers, to name a few. He used the off-season to keep his competitive edge and continually distance himself from his opponents. What do you want to add to your game? What are your goals for the off-season?
Not only can you add a new physical skill: speed, agility, technique, a new move, etc, but you might also want to consider adding to your mental game: build your confidence, control your emotions, improve your leadership, or learn how to use visualization to enhance performance.
At SPINw we can help whether it’s getting you out of a slump, building confidence after an injury, or just helping give you an extra edge. Contact us today to ask how.
Strapping on the Three Goggles
“Strapping on the Three Goggles” - a case study in team cohesion and positive mindset
If you’ve watched the Portaland Trailblazers play this year, you’ve undoubtedly seen the “three goggles” come out. And if you’re like me, you’ve thought, “That’s funny, but what the heck are they?”
As the 2010-11 NBA season began, the Blazers faced a lot of uncertainty. With so many players returning from injury, new players coming in, and some unhappy players, it was definitely a rocky start. One of the disgruntled players was Spanish superstar Rudy Fernandez, a solid defender, creative dribbler and passer, and deadly 3-point shooter. His game somehow didn’t quite fit the team last year and being unpleased with this, wanted out of his contract and back to Spain. The Blazers balked and he was here to stay.
Most of the time, an unhappy player is unpredictable and expected to not play at a high level. Fortunately for Rudy, he has some close friends on the team who made him laugh, and helped make things fun again. That positive mindset has helped solidify Rudy in the Blazers rotation, in the process helping keep the Blazers in the playoff hunt.
About the Author: Brian Baxter received an M.A. in Sports Psychology. He teaches individuals how to identify and build awareness of their difficulties, their areas of improvement and their strengths and implements strategies to make the process second nature.The New Year’s Resolution – Why some Goals Fail and How to Set More Effective Goals
Welcome to 2011! Have you set a New Year's Resolution (or 12)? Have you kept them? Have you already written any off as impossible?
Have you ever wondered why New Year's Resolutions so seldom stick? The New Year's Resolution is about changing human behavior, which is no easy feat (Trying to change it in the days after staying out all night and having a little too much champagne doesn't make it any easier!).
Setting New Year's Resolutions is but one form of goal setting. The reasons that athletes fail to achieve their goals are the same reasons people in all walks of life may fail using the New Year's Resolution to change habits and lifestyle. In sport psychology research and literature, 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.
Whether setting a New Year's Resolution, or just a goal in general, here are the main reasons that goal may fail:
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 2010, compared to 2009, 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!
Interested in working with a sport psychology consultant on your goal setting plan? Contact us to set up an appointment!
About the Author: Brian Baxter received an M.A. in Sports Psychology. He teaches individuals how to identify and build awareness of their difficulties, their areas of improvement and their strengths and implements strategies to make the process second nature.