Bringing The Mental Game Into Your Awareness

"If this game was only about physical skills and ability than every first round pick would end up in the Big Leagues.  The reality is that only a small percentage do."
- Steve Springer, Former Major League Player and Scout

Like most other sports the game of baseball has evolved a great deal over the past 20 years.  Today’s players have access to more quality information and instruction than ever before.  A great deal of this "new" information has brought exposure to the field of Mental Training.  Sports Psychology, Yoga, Meditation and Visualization are training methods that are more readily accepted by today’s players and coaches.  For example, it’s more common now to hear about a player work with a Sports Psychologist or take a Yoga class to strengthen their mental approach toward performance.  The main reason for this new level of receptivity is because players and coaches are coming to terms that, "between the lines, when it counts", baseball is a mental game.

Yes, physical preparation is extremely important but when the uniform goes on baseball is a chess game…it’s a sport that requires a lot of intellectual adjustments between action because there is so much "dead time", or time to think.  Whereas other sports like Football, Basketball and Hockey are action and reaction oriented, baseball players have to learn how to get into an action or reaction mode.  They don’t have the luxury of being in action.  They have so much inactive time that the mind can easily inhibit or sabotage performance.  Factor in the pressure on today’s players to succeed due to the exposure of showcases, scholarships and the money and fame of professional baseball, an already mental game just got even more challenging.  In other words, baseball is so mentally challenging because a player has to learn how to get out of his own head in an environment that is conducive to being in his own head. 


Practice Plans: Time For An Adjustment

While these factors have forced a change in the level of awareness in the baseball community it’s remarkable how little is still being done about it.  It’s nice that the majority of coach’s and player’s agree that 90% (or more) of this game is mental, but when are we going to take action?  When are our "practice plans" going to reflect this.

Traditionally, practice plans are designed to prepare the player for the real thing…game situations.  Thus, hitters take batting practice, pitchers bull-pen, infielders take ground balls and outfielders take fly balls.  Stations are set up to work on other various skills including bunt defense, pick-offs and run downs, pitchers fielding practice and base running.  The problem is that these "practice" stations focus on physical execution.  Game situations, when consequences are at stake, are based on mental execution.   

How come we haven’t integrated "mental" stations designated for "mental practice" into our practice plans?  Why would we expect to be relaxed and confident in "game situations" when we haven’t practiced this form of training?  Do we expect a clear and focused mind to just show up on game day because it should?  Would you expect your arm to be strong if you never threw a baseball?  Would you expect to hit well if you never picked up a bat?  Then why would you expect your mental game to be "in shape" if you don’t consistently work at it? 

The bottom line is this.  Once physical practice has been "accounted" for it really comes down to our ability to relax (mental) and trust ourselves (mental) to execute the right action (mental) in a "game environment".  Physical preparation is accounted for -- mental preparation is not.  And the only way to account for anything is to work at it.

Yes, physical training plays a vital role in the development of a baseball player but does that mean that physical mechanics are the only adjustments that need to be made?  Doesn’t there come a point where physical mechanics can only take you so far?  Isn’t there a mixed message to our players when we allot 40 hours a week for physical practice and 0 hours a week for mental practice?

We can put pitchers in the outfield to shag fly balls for an hour but we can’t find 15 minutes a day to teach our players how to relax, clear their minds and learn how to trust (confidence) themselves.  We can’t put aside 15 minutes to develop mental resources that are untapped, yet available to us through practice?

So, why haven’t we done anything about it?

I have come up with three logical reasons why: 1) Though the field of Mental Training is now widely accepted there are very few coaches who are trained in this field and it is difficult to know what to teach and how to integrate it into their practice, 2) It’s a part of the game that hasn’t been passed down from generation to generation like hitting and pitching mechanics, and thus have protocol, and 3), There is a resistance to change because baseball is very traditional -- besides, change is inherently difficult for human beings in general. 

The truth is that as long as we talk about how mental this game is and do so little about it we are going to continue to work at those skills that are already spoken for (physical) and neglect those (mental) that aren’t.  We are going to continue to wonder why our physical preparation in practice doesn’t necessarily translate into success during performance.

It is time to make an adjustment.

The Link Between Mental Training And Peak Performance

When I ask players or coaches what they feel are the most important mental attributes to possess during performance the following is a list of those words that are most often cited: Confident, Trusting, Relaxed, Clear Minded, Concentrated, Uninhibited, Natural, Instinctive, Loose, Free and Joy.  These same attributes also happen to describe those attributes that are activated when an athlete is having a peak experience.

Over the years a great deal of research has been done on peak experiences, or an unusually heightened state of mind that occurs periodically to an athlete during performance.  Athletes often describe this state of mind with such phrases as "Unconscious" or "Locked-In".  What the athlete is really saying is that his mind is allowing his natural talents and abilities to take over without any interference.  Anyone who has ever experienced this feeling knows how empowering it is.  It takes you to a completely different level.  It also takes you beyond physical technique.

Conveniently, these same types of characteristics common to a peak experience are also common to a mental training environment.  The link between these two experiences are very strong.  You might say that peak experiences become an extension of your mental practice.  Mental practice gives you an opportunity to integrate these qualities into your life on a daily basis. 

Familiarity Through Practice

A Zen Master once said, "gaining enlightenment is like an accident.  The more you meditate, the more accident prone you become."

Mental training is first and foremost a practice.  It is a daily commitment to putting yourself in an environment where you can practice being in a quiet, relaxing and trusting space.  It is getting to know these qualities as a part of who you are when the "dust" clears.  It’s also teaches you that the commitment to being in a intended space on a daily basis acclimates your body and mind to these feelings…to these experiences...to these skills.

Mental practice promotes this because you are developing skills the same way that you would develop any other skill -- through discipline, repeated exposure and consistency.  These skills become second nature in time because you are more familiar with this state of mind (and body).  As this feeling becomes more familiar through practice it becomes something that can be relied on and recalled during performance.  You have created a program in your computer that can now be recalled and applied.

The Time Is Now

After taking thousands of ground balls I can understand why a shortstop would expect to field a ground ball in a game situation or an outfielder would expect to catch a routine fly ball.  But why on earth would we expect a hitter or pitcher to be relaxed when the bases are loaded and the game is on the line when these are non-routine, pressure filled situations.  Why would we expect a hitter to be confident when he is mired in an 0 for 20 slump.

If mental practice is not part of your daily routine, the next time you step on the rubber or up to the plate don’t be upset if you didn’t execute successfully because you weren’t relaxed…focused…confident.  Why would you be…these are mental skills that are earned through mental practice. 

The development of mental skills are no different than that of physical skills.  They must be identified, practiced and maintained.  They must be earned.  Being relaxed, clear minded or confident in game situations is not a guarantee.  It’s something that comes as a by-product of being physically and mentally prepared.  Anything less is just deceiving yourself.

Getting Started: A Daily Mental Training Practice

Whether you practice your Mental Training on the field or indoors one of the most important principles is continuity.  Continuity requires that a commitment is made to a daily practice.  Even if you can only put aside 10 minutes a day, keep your practice consistent.  Also, try to implement your mental practice first thing in the morning at home (and as a prerequisite to your practice plan as a coach).  This will help to maximize the effect of "bringing" the mental practice to the field, which in turn, can increase the productivity of the practice.

One of the benefits of mental practice is that things begin to change relatively quickly.  Even if they are such small changes as feeling relaxed or clear minded these feelings that can be felt more prominently throughout the day is very reinforcing.

The following mental training exercise is designed to keep your mental practice simple and attainable on a daily basis.  Although it will only address the role of the breath, breathing is the most essential aspect of mental training.  A more comprehensive mental training practice involving mental imagery and visualization is outlined in my book, "Getting Focused, Staying Focused" (There are several excellent books on the market regarding Mental Training/Sports Psychology).  This would be an essential part of developing, facilitating and maintaining your mental practice.

Breathing: The Foundation Of Mental Training

The following practice is designed to last 10 minutes.  In time, it can be lengthened as your practice evolves through familiarity and repetition.  In addition, once a connection has been established with your breath other beneficial tools like guided imagery and visualization can be incorporated.  Again, the initial goal here is to get acquainted with your breath.

Finding the right space to practice in is initially as important as the practice itself.  Choose a place that is absent of avoidable distractions.  For example, unplug phones and put a "do not disturb" sign on your door if necessary.  Try to pick consistent times (in the morning and before you go to sleep).  Wear comfortable clothes and try to sit on an incline (a reclining chair) so the mind can stay more alert.

The Practice Itself

The following practice is designed to last 10 minutes.  In time, it can be lengthened as your practice evolves through familiarity and repetition.  In addition, once a connection has been established with your breath other beneficial tools like guided imagery and visualization can be incorporated.  Again, the initial goal here is to get acquainted with your breath.

Finding the right space to practice in is initially as important as the practice itself.  Choose a place that is absent of avoidable distractions.  For example, unplug phones and put a "do not disturb" sign on your door if necessary.  Try to pick consistent times (in the morning and before you go to sleep).  Wear comfortable clothes and try to sit on an incline (a reclining chair) so the mind can stay more alert.

Step 1: Observational Breathing (3 Minutes)

Bring your attention to your diaphragm (stomach region) by putting your hand on your stomach.  Breathing through your nose allow your stomach, rather than your chest, to initiate the inhalation phase of your breath.  There isn’t a right or wrong amount of oxygen to inhale.  Just let the breath dictate the quantity.  Also, let it dictate the pace.  Your job is to watch the breath do the work.  Just as you are watching the inhalation phase of the breath create its own pace, breathing through your nose do the same with the exhalation phase of your breath.  In essence, you are allowing the breath to do the work.  It’s as if your breath is breathing you similar as to how your eyes blink on their own.  You are just the witness.

Your job is to keep your attention committed to this part of the practice for three minutes.  It’s not so much a hard and tense focus.  It’s similar to a hitters’ soft focus prior to the pitch.

Step 2: Cadence Breathing (4 Minutes)

Once you have begun to acclimate yourself to your breath the next step is to create a rhythm or "cadence" to both exaggerate the correct way to breathe and to provide the body/mind with a format that it can be impressioned by.  This method of breathing is physiologically more beneficial and also provides an "imprint" by which the mind can relate to (recall) away from your practice.

After three minutes of observational breathing you are ready for your cadence or rhythmic breathing.  When you feel the next inhale come in increase the amount of oxygen you take in so it lasts two long seconds (a two count).  Next, you are going to hold or retain the oxygen, calmly and without tensing, for four seconds (four count).  Finally, your are going to release the air on your exhale for eight seconds (eight count).  When the inhale comes back to you, repeat this process.

You’ll need to experiment at first.  You will find yourself taking in too much air or not enough air on the inhale, holding the breath too tightly on the hold phase and  running out of breath after the exhale.  In time, things will get smooth and rhythmic.  That is the true goal because then you know that breath is being dispersed properly.

Step 3: Observational Breathing Revisited (3 Minutes)

Once you have worked the cadence for approximately 4 minutes, allow your breath to return to it’s own pace.  You’ll find that the pace of your breath may have significantly slowed down from the first two steps.  Good things are already happening!

Your practice is to finish as you started.  Again, though the breath may be slower and more rhythmic than in step one the approach of observing is still the same.  Allow the inhale and exhale to dictate their own pace.  Your job is to observe. 

Tips For Your Mental Practice

Though it may not seem that difficult to spend 10 minutes concentrating on your breath it is not as easy as it sounds.  The first thing you may notice is that your thoughts are very active, or perhaps you are impatient.  These are all mental "testers" of your concentration and commitment.  Working through these testers becomes the catalyst to your mental growth and development.

Remember, your mental practice is designed to bring out, among other qualities, relaxation, trust, concentration and clarity.  These qualities are earned through tests.  So whether you are observing your breath or working on your cadence if thoughts come into your mind leave them alone.  Just like a bird flying across the horizon will eventually fade away, allow these thoughts to fade away by leaving them alone and committing your focus back to your breath.  This ability to let things go and stay focused on your breath is a crucial component of your practice.  This commitment to your breath is what allows your body and mind to relax as your breath becomes familiar and comforting.  A realization occurs that your breath is there to activate those qualities that matter most to you in sport and life.  And these feelings can be accessed and sustained through your relationship and familiarity with your breath.

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