For a decade, we have successfully worked with athletes, parents, and coaches to provide solutions to questions like: Do you want to take control of your confidence, learn how to focus, and develop a consistent performance? Are you in a slump, or want to prevent a long slump? Do you get too nervous before games, or lose yourself in the emotional storms of your mind?
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Preparation

Preparation (5)

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
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Thursday, 08 December 2011 09:43

The New Year’s Resolution – How to set Effective Goals

Written by Brian Baxter


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!)

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!
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Saturday, 17 September 2011 10:39

Attention Winter Season Sports Coaches and Athletes!

Written by Brian Baxter

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
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Thursday, 09 September 2010 15:16

Coaches: Take the Time This Season

Written by Brian Baxter

Typically in this blog space, my posts are directed towards athletes.  But after reading this article about Urban Meyer, I thought I would dedicate this month to the coaches.

"Meyer is following a strict regimen of working out at noon, taking medicine to control the reflux that contributed to the esophageal problems and eating healthy meals five or six times a day...That is a stark contrast from when Meyer would get so wrapped up in his job that he would stop working out for weeks at a time and leave his lunch uneaten on his desk. In preparing for the Southeastern Conference title game against Alabama last year, Meyer lost 20 pounds."

As you may already know, Meyer, the head football coach of the University of Florida, was taken by ambulance to the hospital following the Southeastern Conference championship game last year. In the subsquent weeks, Meyer resigned, made some changes in his life, and returned to coaching.  As we approach the kickoff of a new fall sports season, coaches can take some lessons from coach Meyer's situation.  As you begin a season of taking care of an entire team of individuals - players, assistant coaches, parents, school administrators, students, and others - make sure you take the time to take care of yourself too!  As they say on the airplane, "put the oxygen mask on yourself first."

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3 things you can do to keep yourself healthy, balanced and energized:

1 - Make time to exercise - The easiest excuse in the world is to say "I'm too tired" or "I'm too busy" to exercise.  But as coaches, how would you react if a player gave you that excuse?  No matter what happens, carve out that 20-30 minutes a day for a good workout.

2 - Make time for smart nutrition choices - Notice the key to this is to make the time.  This is the easiest one to lapse on during a busy season.  We all know what the proper nutrition choices are, but at the busiest times of the year, the convenience of fast food and other junk food can be alluring.  Make sure you are stocked with good meals and snacks before the week starts.

3 - Make time for family time - Like coach Meyer did, turn off the cellphone, tv, and computer, and spend some quiet time with the family.  My colleague, Eric Bergreen, recently wrote about athletes taking a "vacation" from their sport: http://www.spinw.com/index.php?view=entry&id=80.  In this case, I am taking the same principal, only on a smaller level.

Staying healthy, balanced, and energized is crucial for not only athletes, but coaches too.  What better way to instill these ideals in the young men and women you coach than to lead by example.

Have a great 2010 season!

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.
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Thursday, 19 August 2010 15:18

I AM PREPARED…I AM CONFIDENT…I AM…UH OH!

Written by Lisa Peetz

packingforcdaI am the queen of pre-race routines. I have amazing organization skills when it comes to packing my race bag, and I am always sure to arrive early. I’ve got my pre-race routine down, which is vital since I’m not a morning person. I anticipate changes in this routine that may occur given the location or size of a particular race. I line up feeling confident in my preparations. I assure myself that I’ve completed every step in my routine and even double-check how I’ve tied my shoes.

Then the countdown begins. It’s no longer about the physical preparation; it’s now about being mentally prepared. In those final 5 seconds before the start of a race, the adrenaline kicks in and my mind is racing! This results in two basic scenarios. Scenario 1 is when I have to focus on controlling my excitement so I do not go out too fast leaving me staggering across the finish line. Scenario 2 is where I have to focus on taming my anxiety and staying relaxed so I can make it across the starting line.

dsc01272Personally, I most often follow scenario 2 when it comes to distance races. Don’t believe me...I have photographic evidence. I believe my face reads "Wait...I don’t...I mean...YIKES...how many miles is this...ummm...I...what." I then quickly remind myself of all the miles I’ve logged leading up to race day. Deep breath. I then look down at my left shoe. Why? Well there is one nail that doesn’t have sparkly polish on it due to all those training runs. Looking at my shoe serves as a more visual reminder of the effort I’ve made. Another deep breath followed by my personal mantra, and I’m across the starting line. I am relaxed, in control and ready to race.

What are your pre-competition or pre-race routines? Do you even have one? These routines may seem mechanical at first but give it a try. With some fine-tuning these routines can help you better control your responses to surges of adrenaline and allow you to quickly work through those last minute moments of terror!

About the Author: Lisa Peetz received an M.A. in Sports and Exercise Psychology. Lisa is an avid runner who appreciates and is addicted to marathon running. She uses her athletic experience in her mental skills training by individualizing skills to be both sports and life specific.

 

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