Mental Edge

FASST Performance Tip #36 (Imagery)

Posted on May 6, 2013 by jbrader21

Mental_Imagery “In sport, mental imagery is used primarily to help you get the best out of yourself in training and competition. The developing athletes who make the fastest progress and those who ultimately become their best make extensive use of mental imagery. They use it daily as a means of directing what will happen in training, and as a way of pre-experiencing their best competition performances.”  

-Terry Orlick

Imagery is a strong tool when improving performance and setting goals. Children often use their imaginations to keep themselves occupied. Along with keeping themselves occupied, it helps improve brain development. Imagery is also a great method to use when thinking about and planning for the future.

If you think back and reflect on big events in your life, I’m sure that at some point, you imagined what it would look, feel, and sound like when you achieved your goal. I know from a personal standpoint, I have used imagery my whole life. As an athlete, I would picture myself ripping off long runs in games. I would imagine what it would feel like when I became the all-time rushing leader in college. I would also let my mind wander as I trained in the dog days of summer. Running the mountain side on the south side of Bethlehem, I would imagine how all my efforts would pay off on the field.

When I would accomplish my goals, it always seemed like déjà vu. It was never the first time I had achieved the goal. It was as if, it had happened before. It was if I had experienced the same event years before. As I reflect, I did. Everything we do takes place twice; first in the mind, then in reality.

Everyday I’m fortunate to work with athletes and do what I love doing. Helping people optimize their performance. Whether it’s in the gym, athletic field, or in the classroom, I’m able to teach strategies that improve strength, speed, and the mental aptitude needed for optimal performance. From my perspective, the mental strategies are the most important elements because everything we do is initiated through the mind. Whether it’s waking up in the morning and planning what we will eat or planning our day, everything starts in the mind. Here are a few strategies that you can use that employ imagery. You can work on these daily. The more you practice, the better you will get.

• Picture success- every evening before going to bed, relax in your bed and picture something you want to accomplish. It could be something you want to accomplish tomorrow or something you want to achieve in the future. Be as detailed as possible. Picture what the success will look like, smell like, and feel like. Imagine who will be present and how they will respond to your accomplishments. Be as vivid as possible. The more detailed the better.
• Frame while you train- Whenever you are working towards your goals, whether it’s academic, athletic, or professionally, remember why you are pushing yourself. Focus on the task at hand and think about how your efforts are moving you towards your goals. When studying for your upcoming exam, picture how it will feel when you receive an A. After you receive the A, think about the newfound confidence you will have. Because of your academic success, you will have more opportunities to pursue your dreams as a college athlete at the school of your choice.
• Picture obstacles then breaking through them- Big time goals will have big time obstacles. These obstacles aren’t bad things; they are only tests of your mental and physical fortitude. It is easy to live life with rose colored glasses and only picture the best. If you only picture the best, you may get knocked on your backside when faced with adversity. As you imagine your journey, think about what might get in your way. As you picture these obstacles, plan on how you will overcome them. Who will help you and how will you respond. This strategy will help you handle the stressors related to the event and will better prepare you for a successful outcome.

Imagery is a strong tool that all of us can access. We tap into our imaginations everyday when we daydream or think about the future. Instead of passing these thoughts off as daydreams, use them to move you closer to your aspirations. Remember that all of us had pictured at some point what it would feel like to live on our own, purchase a house, or become a professional in our respective careers. Everything begins as a thought and it is up to us to make those thoughts a reality.

Best in Performance,

Coach Brader

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FASST Performance Tip #33 (Tenacity)

Posted on April 15, 2013 by jbrader21

Jackie Robinson

“Many of life’s failures are people who did not realize how close they were to success when they gave up.”

-Thomas A. Edison

Any worthy accomplishment takes time and effort.  Along the way, there are always setbacks, sacrifices, struggles, and disappointments.  It is the ability to overcome these low points that determines whether we win or lose.  Regardless of what you choose to pursue, tenacious effort is needed to break through and become successful.

Many of history’s most successful people have encountered tremendous amounts of criticism, rejection, and negative feedback.  Dr. Seuss was rejected 27 times before he had his first book published.  Despite all the rejection, he found a way to dig deep and continue pursuing his dreams.  How many times could you get rejected, before you throw in the towel?  How many times can you get knocked down and get back up?  How often can you hear “no” and keep moving forward?  These are questions that we all need to answer when we are faced with challenges. 

As you move on in life and pursue your dreams, remember that people will doubt you and try to steer you in many different directions.  These people often will try to convince you that they have your best interest in mind.  Remember that if it’s important to you, don’t get discouraged because it is your decision what you can or can’t do with your life.  People often project their own insecurities and past experiences onto others who are attempting similar things.  Try to associate with others who have attained success in your endeavor.  Find out what they did to gain success.  Ask questions regarding obstacles and pitfalls they experienced during their quest. 

Remember that as you move on and pursue your dreams, there will be days that you feel like folding the tent and taking the easy way out.  It is during these times that you need to dig deep and push through despite the odds you face.  Like Theodore Roosevelt once said, “Courage is not having the strength to go on; it is going on when you don’t have the strength.”  Find a way to win and live your life how you envision it to be.

 Best in Performance,

 Coach Brader

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FASST Performance Tip #32

Posted on April 8, 2013 by jbrader21

joe_dimaggio01

“There might be somebody in the stands who is seeing me play for the first time that day, maybe the only time.  I owe it to that guy to do my best.”

 -Joe DiMaggio

 I’m sure you’ve heard the saying, “give it your best, that’s all you have to give.”  I know that I have throughout my athletic career.  I have also heard coaches stress the importance of practice.  More importantly, coaches have stressed, developing great practice habits that eventually lead to peak performance on the field.  

Size, speed, strength, toughness, determination, and many other traits are very important components to peak performance.  Among these components, only one is something you can’t improve on.  That is size.  I used to hear my college coaches say, “You can’t teach size.”  Since this is the case, athletes should focus on the variables they can control instead of worrying about things they can’t.  Below is a list of components that athletes can work on during practice.  When the athlete focuses on these components, they will be better prepared to showcase their skills when it counts the most.

  1. Sport specific skill- Hone your skills…Spend time everyday working on your position specific skills.  Each day, look to master a specific skill. Break the skill down into its rudimentary parts and master each part.  Once you master each part, combine them and perfect the skill.  Over time, you will become a master of your craft.
  2. Speed- When training for speed, focus on slowing the movement down and picture your body executing the movement with laser beam precision.  Close your eyes and see yourself performing the skill during the game.  Once you do this, gradually speed the action up until you perform the movement with the same precision as when you learned it.  To move fast you need to focus on movement then let it rip.  It takes tons of repetitions, but you will reap the rewards on the field.
  3. Toughness- To become tough, you need to practice toughness.  I’m not talking about street fighting toughness but good old fashioned mental toughness.  A technique called cognitive preparation is an effective tool when we know we are about to encounter a stressful event.  I’m sure everyone remembers walking to the principal’s office as a high school student rehearsing your speech so you didn’t get suspended.  The same technique can be used in athletics.  Think about the challenges that you are about to face and envision yourself pushing through and overcoming the challenge.  Picture obstacles and how you will overcome them.  In no time, you will be tougher and even more capable of overcoming adversity.
  4. Effort- Practice giving great effort.  Not only the type of effort that allows you to beat the guy next to you but the type of effort that helps you increase attention, focus on details, and learning new skills.  This is the type of effort that will endure and have you accessing it when you are in action.  Even if you’re injured, you can still give great effort and get yourself mentally engaged in practice. 

Athletics begin in the mind.  If you don’t think about your actions, you will remain stationary.  If you are stationary, you will move further away from your goals.  Everyday is an opportunity to improve yourself and it is important that you have an action plan in place to draw from.  Be specific when you go to practice and workouts.   Know exactly what you want to get out of it.  Write down your training/practice goals and keep score.  Were you able to do what you wanted to do and did you win the day.  By doing this, you will be able to track your progress and take a winning attitude into your sport.  Remember that you never know who is watching and that every chance you have to shine, you need to take advantage.

 Best in Performance,

 Coach Brader

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FASST Performance #31

Posted on April 1, 2013 by jbrader21

Jimmy-V

“My father gave me the greatest gift anyone could give another person, he believed in me.”

-Jim Valvano

I’m a huge fan of ESPN’s 30 for 30 series and have probably watched every episode since the series began.  Yesterday after my family and I visited some relatives I sat down and watched the episode that chronicled NC State’s National Championship run.  I’m not a huge basketball fan but am a fan of Jim Valvano.  Having both of my parents die from cancer I know first hand the impact this terrible disease has on families.  I remember watching the ESPY’s when he made his famous speech.  I was 16 years old and was dealing with my own parents struggle with the disease and his message really hit home.  Especially the part when he said, “Never ever quit, don’t ever give up.  Don’t ever stop fighting.”  Yesterday as I watched the ending of the story, I got a little choked up because his speech evoked a bunch of memories.  His message really inspired me back then and still does to this day.  Everything Jim Valvano stood for was based off never giving up. 

Jim Valvano made an impact on everyone that was fortunate enough to know him.  His legacy has enabled his V foundation to raise over 100 million dollars for cancer research and help countless numbers of people beat cancer.  Even when he was at his weakest, he was able to summon the strength to inspire those around him.  What sticks out most about Jimmy V was his enthusiasm and passion for what he did.  It didn’t take long to see why his players played so hard for him and why he made such an impact on their lives.  He definitely evoked the impression that he was somebody you wanted to be around.  

April 1st is our 3rd year anniversary at our current location.  I have been blessed to have many loyal clients and the opportunity to help people move towards their goals.  I also have been blessed to have support and people who believe in me.  Without support from family and friends, I truly think many of our aspirations would be short lived.  The biggest doubt we have is self doubt.  Many times it is others who see what we can’t and give us the encouragement to move forward despite the obstacles that lay in our paths.  When Jim Valvano described his father having his bags packed to travel to watch him play in the NCAA finals I couldn’t help but smile.  Every year, his father told him his bags were packed even before the tournament began.  This type of encouragement is a testament of how our parents and loved one’s beliefs impact our confidence.  It’s that type of belief in the people you love that allows us to be the best we can be. 

I have seen many of person’s esteem either inflated or deflated by the remarks or comments made by someone they loved.  We often disclose our aspirations and dreams to those we hold in our highest esteem.  There is nothing better when someone you love genuinely says and means, “You can do it.”  A little encouragement can go a long way.  When we doubt ourselves, it’s this encouragement that can give us that little dose of confidence to move closer to our goals.  I know I needed this type of encouragement three years ago when I moved my facility to our new location.  I wasn’t sure if I was going to attract new clients or if my old clients would follow.  I had recently lost my teaching position of over 8 years due to budget cuts and was at an all time low.  It was the constant support and encouragement of my wife that I was able to make the move.  Regardless of the setbacks or difficulties, she has always been there to offer support. 

The next time someone asks for your advice or help, be that extra shot of encouragement that someone needs.  It is ultimately up to them to take the necessary steps to achieve their goals but it is the encouragement that can be the spark to get them going. 

 Best in Performance,

 Coach Brader

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FASST Performance Tip #30

Posted on March 25, 2013 by jbrader21

wimpy-Kid-ereader-art-600x402

“We’ve got a motto here-you’re tougher than you think you are, and you can do more than you think you can.”

 -Christopher McDougall

 Yesterday I read an interesting article regarding Generation iY.  For those of you who haven’t heard of generation iY, this is the generation that was born after 1990.  These young adults have grown up in the “I” world of the internet, ipad, ipod, itunes, and numerous other technological advances.  The common thread in this generation is the emphasis on “I.” 

 The article I read was “Nine Questions to Ask Prospective Athletes Before You Bring Them on Your Team.”  The author conducted a survey for both NCAA and high school coaches and they indicated these seven life skills and virtues they see diminishing in their athletes. 

  1. Resilience
  2. Empathy
  3. Ambition
  4. Work Ethic
  5. Patience
  6. Academic Stamina
  7. Self-Awareness

 You can read the full article here.  After reading this article it didn’t shock me at all that the above seven skills and virtues were highest on their list.  Being a coach, mentor, and most importantly a parent, I feel that I have a direct impact on all of the athletes I work with.  Being a parent, I certainly have an immediate impact on my own children.  As I went through the list, I thought about what I could do better as a parent and coach.  I thought about what I see through my personal contact with parents and athletes and this is what I came up with. 

  1. Struggle- The best way to build resiliency is through struggle.  Allow your child to go into unchartered territory and have them go outside of their comfort zone.  Watch from the sidelines and let them know you have confidence in them.  Watch them fall on their face, make mistakes, and fail miserably.  Allow their coaches to coach them and take your place on the bleachers.  Keep the sideline coaching and arm waiving at home because even though you are doing this, your kid still needs to do it himself.  Besides, when you do this, you take away from your child’s attention and cause them to miss key coaching points.  When they come home crying about how they suck and want to quit, tell them to work on their mistakes and get back out there next practice and improve.  
  2. Team Work- There isn’t anything wrong with self expansion and self-improvement.  Heck, without this, how could we maximize ourselves as individuals?  With this concept though, we can’t forget the importance of teamwork.  We all should know this because we wouldn’t be alive if it weren’t for the people who brought us into the world.  Being a leader or a great teammate is becoming the exception.  I see that many young athletes tend to switch from team to team when things don’t go well.  I see them wanting to go to a front runner and move out of their community.  Growing up, there was a great sense of pride in our local community and sports programs.  We couldn’t see ourselves playing for anyone other than our high school team.  Value team work and building your skills to be the best teammate.  If you aren’t the best person for your position, build your skill and work on competing to beat out your competition.  If your team isn’t a winner, become a leader and push your teammates to excel.  Be a great teammate.
  3. Take away the trophy- As a young boy I remember my friends and me climbing trees.  We would often climb to see who could get the highest and get the most apples.  It was a great feeling competing and pushing ourselves.  At the end of our climbs we were rewarded with what we earned.  Sometimes I got the apple, sometimes I left on an empty stomach.  It is sickening to see all the awards kids get for doing things that once were routine.  Soon kids will get trophies for going outside and playing in the yard.  Help your athletes improve their motivation by recognizing their effort and taking challenges.  Instead of giving them a trophy, give them a high five and challenge them to keep working.  Encouraging words will last much longer than a trophy for participation. 
  4. Great Effort- It takes a lot of effort to be successful!!!  As a kid I got a paper route when I was 10 years old.  I saved up all my money to attend football camps and buy the things I wanted.  We were poor and didn’t have much but what we didn’t have in material possessions we made up for in effort.  I often hear people making excuses.  The gym is too far.  I get home late from work.  I have kids in college.  It’s too expensive.  If this is what kids are hearing everyday, why would they sacrifice and work hard.  They will also learn to make excuses when they have to put their nose to the grindstone.  The best experience I had as a child growing up was when my mom drove me to ShippensburgUniversity for a full contact football camp.  We had a beat up Chevy Colt that couldn’t go over 60 miles an hour.  It felt like Shippensburg was on another planet but my mom was willing to drive me. She knew how hard I worked to save up and always taught me that hard work pays off.  It didn’t matter if the camp was 4 days away.  She would have sacrificed her time, gas money, and whatever else she needed to make sure I got there.  Without here support and belief in me, I wouldn’t have what I have today.  Life is challenging and everyone has struggles.  Teach children how to find a way to win and get what they want through great effort.
  5. It takes time- I was told Rome wasn’t built in a day and neither is success.  Just ask a doctor how long it took to earn those credentials.  The research states that it takes up to 10 years or 10,000 hours to master a skill.  Embrace the journey and teach your child to press the course.  Often, I see athletes who would have become successful, stop just before the finish line.  If this is done often enough or is acceptable, it will soon become a habit.  Teach the habit of patience and steady progress.  Anything worthwhile takes time.  Think about how much your children have changed in the past year.  Think about how much more they will mature and grow in the years to come.  Pretty exciting and why would we want to rush this great process. 
  6. Practice-Everyday….Practice!!!  Practice being a great student, athlete, friend, son, or daughter.  When you think you are doing good or that you can’t get any better, practice some more.  Being lazy is learned and is a crock of you know what.  It takes discipline to become exceptional.  Come home from school and do your homework.  Afterwards grab your basketball and shoot around for ½ hour.  Afterwards eat a good meal and then hit the gym.  When you get home, talk to your parents and tell them how good you feel because you are kicking butt and taking names.  Watch a little TV, take a shower, read a little, say your prayers, and hit the sack.  Not too difficult if you are willing to take a little time to improve yourself.
  7. Realism- If your child isn’t kicking some butt in their academics and athletics don’t sugarcoat it.  There isn’t a nice way to tell someone that they aren’t getting the job done.  Too often we are concerned that someone’s feelings will get hurt permanently and they will hate us.  This is evident when people give their kids, grand kids or any other kid icecream, cupcakes, and ho ho’s after they rip their kid for screwing up.  They do this because they feel like little Petey will be upset for eternity because they ripped them for doing a crappy job.  I have had F bombs dropped on me by coaches, been screamed at by my parents, and thrown out of classrooms for screwing off.  I’m still alive and better off because people at that time didn’t except that I wasn’t doing what I was supposed to.  Kid’s want people to look up to and emulate.  Be a straight shooter and give some advice on how to improve.  I’m not telling you to throw your child through a wall when they aren’t doing well but just be a little objective.  Give them some constructive feedback after they fail.  After you see them taking the proper steps to correct the mistakes, recognize it and tell them how proud you are of them and the effort they have made to get better.  Too often the focus is on how much better little Jimmy is than the neighbor boy.  Depending on whose goggles you’re wearing, every person in the world is better than someone.  Be realistic with your child’s ability and focus on steady improvement.  When they fall, help them up by teaching them how to pick themselves up when no one is watching.

 Life is full of disappointments and hardships.  Disappointment is necessary for fulfillment.  When we are disappointed we need to do something about it and make sure we don’t have the same thing happen again.  The hardships encountered help us build resiliency and self reliance.  Like John F. Kennedy once said, “When the going gets tough, the tough get going.”  It’s time to get back to the basics and teach our kids what it’s about to be tough.  Not just physically tough but mentally tough.  I know that the athletes we train like the feeling of getting pushed to the limit.  It sucks during the workout but the feeling of accomplishment supersedes the pain.  The more you push yourself in training the less you bleed in war. 

Best in Performance,

Coach Brader

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Some of our DeSales field hockey girls wrapping up our spring workouts.

Posted on March 21, 2013 by jbrader21

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Bryce Hudack crushing the prowler to wrap up the workout

Posted on March 19, 2013 by jbrader21
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Andrew Dunn isn’t satisfied with 6th at the Pennsylvania state wrestling championships

Posted on March 18, 2013 by jbrader21
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FASST Performance Tip #29 (Repetition)

Posted on March 18, 2013 by jbrader21

brainlight

Cook Ting was cutting up an ox for Lord Wen-hui….”Ah, this is marvelous?” Said Lord Wen-hui. “  Imagine skill reaching such heights?” Cook Ting laid down his knife and replied, “What I care about is the Way, which goes beyond skill.  When I first began cutting up oxen, all I could see was the ox itself.  After three years I no longer saw the whole ox.  And now- now I go at it by spirit and don’t look with my eyes.  Perception and understanding have come to a stop and spirit moves where it wants.”

 -Chuang Tzu, Ancient Chinese Writer, Fourth Century B.C.

I’m sure that you heard that practice makes perfect or perfect practice makes perfect.  These are common sayings among athletes and coaches across the country.  Even though these are emphasized daily, how many athletes or coaches really practice this mantra.  There is evidence that the brain is constantly building new neural connections and the more you practice, the stronger these pathways become.  This is due to the myelin in the brain. 

The research that has been done has indicated that masters in several fields have honed their craft for thousands of hours.  The rule of thumb for mastery is said to be 10,000 hours or 10 years of focused practice.  This is probably why there aren’t many people who would be respected as masters in their fields.  Many times people become frustrated or bored with repetition of basic skills.  Because of this, people become discouraged and stop training prematurely.

In today’s fast paced culture, it is easy to get caught up with programs that stress advanced training or the use of specialized equipment.  Many times clients are also looking for programs that emphasize similar training methods as the pros.  These programs or ideas may sound great but the consumer really needs to examine what they are trying to get out of the program and what their end game is.  Is it the proper development of their child/athlete?  Or do they want to talk around the water cooler at work and brag how their child is doing some magic program that will reap great rewards. 

Next time you are looking for a program or speaking to your child/athletes, think about what really breads results.  Is it advanced training methods that guarantee results in a short period of time or is it focused training on fundamentals?  Remember that when you watch professionals, they have spent many years honing their craft and their expert production is based off executing basic skills at an elite level.  When choosing a program or examining your end game, take into account the experience of the coaches and teachers.  If it takes years of practice to master a skill, be patient and encourage the work ethic, focus, and repetition.  You will be glad you did.

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Best in Performance,

 

Coach Brader

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FASST Performance Tip #28 (Precision)

Posted on March 11, 2013 by jbrader21

navy-seal-bud-s-920-24

“Be precise. A lack of precision is dangerous when the margin of error is small.”

           -Donald Rumsfeld

There comes a point in life as well as athletics when the playing field shrinks.  The players look the same physically and if you were to walk into the room, it would be tough to differentiate who’s who.  Everyone is big, strong, and fast.  Each player in the game has made sacrifices, wants success, and has the ability to be successful.  If this is the case, how comes the shelf life of an NFL player is under four years?  How could athletes that experience so much success in the collegiate ranks have a difficult time sustaining this level after graduation?  From my experience I think it comes down to precision. 

The precision I’m talking about stems from preparation on every level.  This preparation begins with the physical conditioning, mental prep/film study, diet, and lifestyle.  As we progress through life, it seems as if at every stage of the game, the athlete who tends to have the best preparation will often have the most success.  In order to be precise we need to understand the target.  Most athletes I work with have aspirations of playing college sports.  They want to earn a scholarship and have a large support network that helps them move closer to this goal.  Along their journey they have people who are able to redirect them if they get off course.  It’s easy to stay the course when you have people watching your back.  If you fall, there is always someone there to pick you up and get you back on track. 

What happens when you are 1000’s of miles away from home and live on a beautiful campus with equally beautiful coeds.  What happens when your new friends want you to go out on a Thursday evening when you know you have an 8:00am class?  It takes a tremendous amount of willpower along with commitment to stay the course and the only one who can keep you on track is you. 

Discipline and laser like precision is learned and practiced daily.  It is as easy as lining up in a straight line, putting your foot in the correct position, and watching the coach demonstrate the drill.  It is the athlete who is fourth in line who is attentive and getting the mental reps when the athletes in front of him rip through the drill.  This is the person who arrives early and is jumping rope and getting themselves mentally prepared before their workout.  This is the person who know where they are going and are excited about working on getting their.  It is easy to see from a coaching standpoint who wants to get it done and who wants to get it in.  Which are you? 

In today’s culture it seems as if hard work is laughed at and the person who is lazy and wings it is revered.   Everyone wants to get paid but take short cuts to pay day.  This approach may work some of the time but if you practice with purpose you will be able to set yourself up with a strategy for long term success.  Pay attention to the details and make every rep count.  When others are day dreaming and thinking about the bright lights, focus on the task at hand.  Concentrate on utilizing the skills being taught and applying it to your current skill set.  By doing this and operating with laser like precision, you will be able to tap into this ability regardless of where you are, who you’re with, and what you’re doing.  Don’t settle for short term results when you can live a life of long term success!!!

 Best in Performance,

 Coach Brader

To learn more about our upcoming camps or to register, click here.

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