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Tennis – Rethinking Stress- Part 2

Posted on May 16, 2020 by in Emotional Aptitude in Sports

The following post is an excerpt from Emotional Aptitude In Sports NOW available through most online retailers!  Click Here to Order

ea-in-sports4a_final

 

Rethinking Stress

 

SOLUTION #18: How to Perform Better In High-Pressure Situations

Extraordinary athletes have all found a way to perform in high-pressure environments. One re-occurring theme in this book is that the cleanest fundamentals (in practice) are of zero value if the athlete can’t access them when they need them the most.

The solution to dealing with the high pressure of competition is to begin to re-label pressure situations. Instead of calling it a stressful time, say, “Here we go, it’s a challenging time!” Flipping a negative mental approach into a challenging positive approach provides the athlete with an attainable goal.  By making a conscious effort to replace the focus on what you DON’T want to happen (don’t choke, don’t overthink, don’t miss, and don’t lose) with positive imagery of what you Do want to happen, you will be pre-setting success.

To illustrate how your thoughts control your actions, try this old school psychological exercise: Repeat to yourself 10 times: “I don’t want piping hot cheesy pizza,” “I don’t want piping hot cheesy pizza,” “I don’t want piping hot cheesy pizza,” “I don’t want piping hot cheesy pizza,”  “I don’t want piping hot cheesy pizza,” “I don’t want piping hot cheesy pizza,” “I don’t want piping hot cheesy pizza,” “I don’t want piping hot cheesy pizza,” “I don’t want piping hot cheesy pizza,” “I don’t want piping hot cheesy pizza.” After the tenth time. Close your eyes. What subconsciously enters your brain? PIZZA!

Often the more you try to suppress a thought, the more you strengthen it.

By thinking about negative thoughts before performing, we are “willing” negative results. Studies reveal that if we replace negative thoughts with positive thoughts, our brain will over-ride the negative beliefs. Going into competition without positive mental imagery, such as top pattern play, allows the mind to wander. So to perform better in high-pressure situations, it is imperative for an athlete to trust their training and to fill their thoughts with positive pattern play.

Remember, stress is inherent in athletic competition. But it’s how you choose to let it control your performance that typically separates the extraordinary athletes from the rest of the field.

 

SOLUTION #19: The Antidote for Emotional Sustainability

Remaining in the right frame of mind throughout an athlete’s journey is emotional persistence. Most often, future behavior is driven by emotional reasons. This is why reminding yourself daily of the positive motivational forces is so important. Take 10 minutes each day to focus on gratitude. Simply being thankful for your environment, your possessions, your friends, family, and coaches helps keep your athletic achievements in a healthy perspective.

 

Gratitude is a quick 10 minute cleansing of the soul.

 

Studies show that meditating for 10 minutes daily with the focus on your blessings helps ward off stress and feelings of being overwhelmed. I’ve read many experts in the field of psychology encouraging us to rethink meditation. Let go of the old school image of a Tibetan monk wrapped in a red robe sitting on a mountain and replace it with a new definition, which is the thought of a daily mental, emotional cleansing.

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Tennis- Rethinking Stress- Part 1

Posted on May 13, 2020 by in Emotional Aptitude in Sports

The following post is an excerpt from Emotional Aptitude In Sports NOW available through most online retailers!  Click Here to Order

 

ea-in-sports4a_final

Rethinking Stress

A very common view within the athletic community is that stress is the enemy in competition- the more stress felt, the worse the performance. Essentially believing that nothing good comes from stress.  But this belief couldn’t be further from the truth. Stress is actually very beneficial to the competitive athlete. Athletes who accept that stress is part of competition, are actually healthier competitors and much more likely to succeed.  How one views competition, ultimately determines the effects that stress has on their performance. In fact, on the playing fields, chasing excellence is better for your well-being than trying to avoid the stress (pain) of competition.

Let’s join up with Evan and Jarrod one last time. This time to discuss their take on the stress of competition.

Question: How does stress in competition affect performance?

Evan: When I feel stressed, my heart beats faster, raising my adrenaline levels and pumping more oxygen throughout my body.  I see stress as a plus- preparing me for the battle. Stress tells me it’s “GO TIME” and I focus better. Without the stress, there wouldn’t be extra hormones running through my body giving me an extra boost. 

Jarrod: In the past, when I’m freaking out … My stomach hurt and I became irritable, overwhelmed, and angry. All I would think about is the outcome and I panicked and choked.  I guess I chose to go that route. I used to be an idiot …

Frank’s Tip: Stress isn’t the culprit. It’s how individuals choose to view stress. If you’re a bit like Jarrod, it is time to apply stress management solutions to help you flip your attitude and learn to use stress to improve your performance.

Final thoughts on Evan and Jarrod: I had a feeling that Evan would help provide young athletes with an optimistic, solution-based voice coming from their peer group. Honestly, I was very worried about Jarrod at the beginning of this process. I speculated wrongly that his narcissistic views couldn’t be swayed. As we dug deeper into the benefits of emotional aptitude, Jarrod slowly but surely changed his rigid stance and began to accept this developmental process. I couldn’t be more pleased that Jarrod is now on board.

 

SOLUTION #17: Basic Stress Management Strategies

  • Apply physical activity to burn off excess stress hormones- go for a short-run before checking in to the event.
  • Apply relaxation techniques, such as deep breathing, yoga, or meditation.
  • Flip the negative frame of mind with a more positive frame of mind.
  • Set aside time for non-competitive hobbies, such as playing a musical instrument or reading a motivational book.
  • Get plenty of sleep and eat a healthy, balanced diet.
  • Understand that viewing stress as a positive builds confidence.

 

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Sports and Optimism – Part 3

Posted on May 10, 2020 by in Emotional Aptitude in Sports

The following post is an excerpt from Emotional Aptitude In Sports NOW available through most online retailers!  Click Here to Order

ea-in-sports4a_2d

Question: Do you think feedback from coaches and parents is helpful?

Evan: Yes, I like it when they compliment me on my effort the most. But it interests me to hear all their observations. It helps me improve.

Jarrod: I typically don’t welcome feedback. I pretty much know why I won or lost. I don’t need their comments…I’m smart, remember?

By reading the initial Q & A from the twins, you can see how one’s mindset affects everything. It’s important to note that the individual’s fixed or growth mindset determines critical life development. The good news is that fixed mindsets don’t have to be permanent. Athletes are not chained to their old belief systems.

In my 30 years of working with National Champions, I’ve found that winners are the ones who choose to master their sport. Mastery stems from devoting your heart and soul, which is emotional aptitude. The beauty is that developing a growth mindset improves not only the athlete’s career but their attitude, relationships, and health.

 

Changing a Fixed Mindset

Ideally, every time you hear your old, pessimistic, fixed mindset making excuses for you, acknowledge that just maybe your fixed mindset is mirroring your own false insecurities, stunting your growth, and limiting your opportunities. Having a growth mindset requires a willingness to try new solutions. Below are six common scenarios that play out in the minds of many athletes. Athletes have to replace their old pessimistic thoughts with new optimistic thoughts. When the fixed mindset states something negative, the new improved growth mindset should answer with a positive solution to the problem.

 

Fixed-Mindset: says, “Maybe I don’t have the talent. I shouldn’t waste my time training 100%.”

Growth-Mindset: answers, “Even if lose a bit now, with a customized development plan and effort I can build the skills necessary to succeed.”

 

Fixed Mindset: says, “Confrontation is so intimidating and frightening. It’s scary and unsettling.”

Growth Mindset: answers, “High-performance sports are confrontational, but it’s not personal, it’s the nature of the environment.”

 

Fixed Mindset: says, “What if I fail… I’ll be seen by peers, friends, and family as a failure.”

Growth Mindset: answers, “Most successful athletes have failed hundreds of times throughout their career. Failure is a natural part of growth.”

 

Fixed Mindset: says, “If I fake an injury or don’t try, I can protect my ego and keep my dignity.”

Growth Mindset: answers, “Lying to myself is an automatic failure. Where’s the integrity in that?”

 

Fixed Mindset: says “If I can’t be perfect, there’s no use in trying.”

Growth Mindset: answers, “champions in every sport are simply excellent not perfect. I’ll shoot for that. Perfectionism is toxic.”

 

Fixed Mindset: says, “It’s not my fault. The coach doesn’t like me. My parents are pushing me…”

Growth Mindset: answers, “Solutions stem from developing life skills like taking responsibility, persistency, resiliency, and better organizational skills. What can I do to progress?”

 

Your voice is your choice

It’s important to note that athletes need to be accountable for their mindset, attitude, and outlook. If you feel you have a bit of a fixed mindset, listen and spot those negative voices. It takes effort and commitment to flip a fixed mindset with a new, proactive growth mindset. Congratulations are in order for those of you willing to improve your mindset.

Along the lines of mindsets, improving one’s life skills promotes a healthier, self-reliant individual. Life skills are universal stepping stones necessary to succeed in sports and life. At the heart of emotional aptitude is the ability to be self-reliant and self-disciplined, two of my favorite life skills.

 

Parents, if you’re hovering over your junior athlete and solving every problem for them, you’re affectionately known as a Helicopter Parent. By doing so, you’re actually stunting the growth of the essential life lesson skills you seek.

 

No matter the age, coping with success and failure, and managing one’s emotions are skills worth developing. The physical value of participating in sports is only the beginning. Champions take life skill development seriously. Ownership of life skills is the pathway toward developing a strong moral character. Virtues such as courage, fortitude, resiliency, and honesty define strong moral character. With these traits, an athlete has the opportunity to reach their full potential.

 

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Sports and Optimism- Part 2

Posted on May 8, 2020 by in Emotional Aptitude in Sports

The following post is an excerpt from Emotional Aptitude In Sports NOW available through most online retailers!  Click Here to Order

frank

 

SOLUTION # 1: Say Something Positive

Start and end each day saying something good. Make a great effort to start each conversation with a positive observation. Make it a habit to flip negative thoughts, feelings, and remarks into positive ones. Optimism is contagious, so take the tidbits you learn from this book and empower others, inspire others, and be the optimistic voice everyone respects.

SOLUTION #2: Shift from Negative to Positive Development

In academia, there’s a movement called positive psychology – a commitment to building and improving one’s best qualities.  Instead of focusing exclusively on repairing your weaknesses, the positive psychology movement focuses also on improving your strengths. To succeed at the higher echelons of each sport, major strengths have to be nurtured. Though I am not implying that weakness don’t have to be strengthened, I am suggesting that major gains can also be made by improving an athlete’s strengths.

Research shows that life skills development is a byproduct of an athlete’s mindset. Without the proper mindset, improvement in all areas of life is a constant internal struggle. First, let’s clarify the difference between fixed and growth mindsets.

Fixed Mindset: The belief that talent and intelligence are inborn.

Growth Mindset: The belief that talent and intelligence can be developed throughout a lifetime.

With this concept in mind, let’s expose why a growth mindset is a necessity in high-performance sports.  Throughout this book, I’ll be illustrating both positive and negative developmental strategies by sharing an informal observational study of two of my students, Evan and Jarrod. The teens are identical twins from Southern California. While their genetics and upbringing are indistinguishable, the boys possess very different personality profiles and views of how this world works.

Let’s see how Evan and Jarrod answer the following developmental questions and how nurturing emotional aptitude actually changes one of the twin’s mindsets …for the better.

 

Question: What’s your mindset and does it determine your behavior?

Evan: I think I have a growth mindset. I can’t imagine anyone thinking they already know it all…about everything.

Jarrod: Well, everyone tells me I’m super smart. So I guess I’m special. If you’re naturally smart and more athletic, sports are simple. So that must mean I have a fixed mindset, right?

 

Question: What motivates you to compete at a high level?

Evan: I enjoy the challenge of improving. Competing against the best demands I grow both as an athlete and a person. I see competition as an information-gathering mission. I learn from losses.

Jarrod: I’m just naturally good at everything. I don’t have to work as hard as others, so I guess I am motivated to compete with the best to show them my awesome skills.

 

Question: In competition, what happens to you when you hit a major setback?

Evan: This is where my growth mindset kicks into gear. I love problem-solving. Those moments push me to grow.

Jarrod: My parents think I quit trying when things don’t go my way. They think I’m not motivated to fight. I hate to admit it, but when it seems like my opponent is going to win, I lose interest in competing and I emotionally quit. I guess it’s to protect my ego or something…

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Sports and Optimism- Part 1

Posted on May 4, 2020 by in Emotional Aptitude in Sports, Maximizing Tennis Potential

The following post is an excerpt from Emotional Aptitude In Sports NOW available through most online retailers!  Click Here to Order

 

With the world in disarray over the COVID-19 outbreak, there is no better time to re-focus your efforts and mindset.  The following post is an excerpt from Emotional Aptitude in Sports. All the Best, Frank

 

Optimism, Mindsets and Life Skillsea-in-sports4a_2d

There is no other way to start this book than with a glance into one of the most important topics of my life: Choosing optimism versus pessimism. Optimism is an attitude of being hopeful about the future and choosing to seek the positive versus the negative in each situation. Whereas pessimism is an attitude of doom and gloom towards the future and choosing see and/or anticipate only undesirable outcomes, results, conditions, and problems.

 

Choosing optimism isn’t just a philosophy, it’s a life strategy.

This book identifies emotional problems in high-performance sports, but most importantly it will focus its energy on the solutions. Now, before you get all skeptical, let me say, I get it, being negative is far easier than being positive. Why? Since birth, we’re all nurtured to be on the lookout for the bad. From relatives to teachers to the media, we’re bombarded by the negative. The doom and gloom subject matters seem to be the reoccurring themes.  Ironically, no one was born with a negative mindset. The world put that toxic poison inside us.

Sure, bad things occasionally happen, but so do good things. Studies clearly show that obsessing about “what’s wrong” has very little solution-based value.  I find it a bit wacky that most people seem content to vent about their problems, yet are afraid to be grateful for their blessings. It’s almost as if we’re superstitious. If I talk about the “good stuff,” someone will take it away.

In my experience, optimism is the quickest path to greater achievements. It’s the booster of the rocket ship.

The beauty of sports is that we “get” to participate…we don’t “have” to participate.

The advantages of optimism is a popular college research topic.  Findings prove that optimistic athletes enjoy benefits that their negative counterparts miss out on. Examples include:

  • Happiness and Gratefulness
  • Physical and Mental Health
  • Inner Peace and Calmness
  • Confidence and Trust
  • Popularity (Sunny dispositions attract others…)
  • Complain and Worry Less
  • Hopefulness and Openness
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Why Mental Imagery Works- Neuro Priming Part 2

Posted on May 2, 2020 by in Maximizing Tennis Potential, Neuro Priming for Peak Performance

The following post is an excerpt from Neuro Priming for Peak Performance NOW available!
Click Here to Order

 

neuro priming

The Sports Science of Neuro Priming

Neuroscientists report that mental rehearsal activates a network of neural coded motor programs in the brain that when primed activate the athlete’s correct physiological responses. By creating customized audio recordings and then routinely listening to the recordings, the athlete strengthens the neural pathways required for competition.

Why Neuro Priming Works

Mental rehearsal is a form of preventative medicine. It identifies the causes of an athlete’s anxiety. Neuro priming pin-points the possible problems and pre-sets their solutions. Performing at peak performance level requires the athlete to be confident and able to adapt when things go astray. In competitive matches, the athlete who has their pre-set contingency plans has superior confidence in their problem-solving ability.

Neuro priming is one of an athlete’s greatest defenses against performance anxieties. It assists the athlete in trading in pessimism for optimism.  (Note: Neuro priming maybe a 3 -second between-point visualization routine or up to a 20-minute complete pre-competition review.)

ATP and WTA touring professionals are often quoted as saying the game is 90% mental and 10% physical. Neuro priming is a cutting-edge method to improve the mental and emotional components of a competitive athlete’s tennis game. As I stated at the beginning, an athlete’s routines and rituals ultimately define their success. I hope you find Neuro Priming for Peak Performance the key to maximizing your athlete’s potential.

 

 

 

 

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Why Mental Imagery Works- Neuro Priming Part 1

Posted on April 30, 2020 by in Neuro Priming for Peak Performance

The following post is an excerpt from Neuro Priming for Peak Performance NOW available!
Click Here to Order

neuro priming

The following post is the introduction to the Neuro Priming For Peak Performance workbook.

 

In the medical field, heart surgeons report that if they practiced the way they did just five years ago, they would have been sued for malpractice. Yet, in the business of coaching tennis, teaching professionals all too often teach the same fundamental systems they were taught decades ago. Dedicating most tennis training to grooving forehands and backhands and neglecting training what’s between the ears. Success in the competitive game of tennis is dependent on emotional and mental warfare.

I’ve found that only training an athlete’s hardware (stroke fundamentals & athleticism) and ignoring their software (mental and emotional), often results in match-day disappointment due to underdeveloped competitive skills.

Researchers estimated that even with the best teachers, students typically walk away from their training sessions retaining approximately 20% of the coach’s advice. So to help reinforce lesson instruction, I recommend applying customized neuro priming.

Neuro priming involves mental imagery to review and rehearse solutions for competitive performance. This visualization process is an essential off-court form of training personalized to each athlete with advanced solutions designed for specific match play situations. Neuroscientists report that athletes who apply personalized mental rehearsals drastically improve performance during match play. I consider neuro priming not only fundamental for competitive athletes but often the missing link for athletes unable to compete under stress at their full potential.

 

“Competitive successes or failures aren’t the results of a singular performance, but the result of the athlete’s physical, mental, and emotional routines and rituals.”

 

The Neuro Priming for Peak Performance guidebook provides a fresh, unique pathway to improving tennis skills with a customized script, in the athlete’s very own voice via a series of audio recordings on their phone. Neural priming is not meant to replace an athlete’s on-court tennis training. It is an essential enhancement of their mental, emotional, and physical skills. Just as priming muscles before competition increases athleticism, neuro priming increases cognitive processing speed.

 

The Benefits of Neuro Priming For Peak Performance Includes:

  • Increased confidence
  • Enhanced match awareness
  • Quickened cognitive processing speed
  • Improved the mind-body neuro connection
  • Greater tactical awareness
  • Stroke flaw awareness & solutions
  • Conflict resolution
  • Stress management
  • Opponent awareness
  • Score management
  • Choking & panicking resolution
  • Problem-solving skills
  • Enhanced strategic responses
  • Improved emotional responses
  • Staying on script (patterns and plays)
  • Decreased worry, stress and fear
  • Advanced resiliency
  • Increased motivation
  • Less hesitation
  • Increased developmental organization
  • Upgraded focus ability
  • Enhanced concentration
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Tennis Training- Listening Part 4

Posted on April 27, 2020 by in The Soft Science of Tennis

The following post is an excerpt from Frank’s newest book,
The Soft Science of Tennis. Click Here to Order through Amazon

soft science

 

Pessimistic athletes project performance anxieties with statements such as:

  • “I’m always worried about failing.”
  • “I’m not good enough for that level.”
  • “I’m not ready to compete.”
  • “I can’t do it…I always blow it.”
  • “I’m not jealous but how is Kelly playing #1 and not me?”
  • “I have to win tomorrow or my life is over.”
  • “I don’t belong here.”
  • “I hate this…I hate that…”

 

Optimistic athletes project self-esteem and confidence with statements such as:

  • “I can’t wait to compete tomorrow.”
  • “I respect him but I’m going to beat him.”
  • “Competing is fun!”
  • “I trained properly and I’m confident in my awesome ability.”
  • “I’m grateful for the privilege of playing.”
  • “I trust my game and problem-solving skills.”
  • “I love the competitive tennis lifestyle.”
  • “I appreciate all the love and support from my parents and coaches.”

 

“A man is but the product of his thoughts – what he thinks, he becomes.”
Mahatma Gandhi

 

Applying Positive Affirmations

If one’s thoughts become one’s reality, what exactly is a positive affirmation? A positive affirmation is a positive declaration or assertion.  As optimistic thoughts sink into one’s subconscious mind, they become a self-fulfilling prophecy over-riding old negative beliefs and habits with positive beliefs and rituals. Positive affirmations sound like silly fluff to specific personality profiles but they are proven methods of emotional improvement. When applied religiously, positive affirmations have the ability to rewire the chemistry in your athlete’s brain. Elite athletes believe in their potential.

 

Assignment

Ask your athletes to customize ten positive affirmations that will help their self-esteem and confidence. Then ask them to read them aloud into their cell phone voice-recorder app. Finally, ask them to listen to their customized recording nightly as they are falling asleep. As they mentally rehearse their optimistic views, new solution based habits are formed and negative beliefs are dissolved.

 

Effective Listening doesn’t stop with the verbal language. A great deal of information is available from the athlete without them saying a single word. The next chapter addresses the high IQ coach’s secret ability to zero in on gathering critical information via non-verbal communication.

 

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Tennis Training- Listening Part 3

Posted on April 25, 2020 by in Maximizing Tennis Potential, The Soft Science of Tennis

The following post is an excerpt from Frank’s newest book,
The Soft Science of Tennis. Click Here to Order through Amazon

Frank Giampaolo

Verbal Communication in the Digital World

 

It’s no secret that modern adolescents are obsessed with social media, tweeting, and texting. Kids are nurtured from the cradle to communicate through screens instead of interpersonal communication. They prefer texting over talking. It’s the world in which they live.

Research in the field of communication found that a third of American teenagers send more than one-hundred texts a day. They want to feel a personal connection, engaged, inspired and understood…they just don’t know-how.  The combination of their ineffective speaking skills combined with our weak listening skills is hurting the development process.

 

Listening “Between” the Words

Exceptional listeners filter through conversations to identify the true meaning behind their athlete’s words. The ability to “listen” between words helps the listener discern if the student seeks constructive criticism or only a sympathetic ear. Attentive listeners recognize anomalies that enable them to identify the beliefs, attitudes, and feelings behind words. This allows them to interpret the athlete’s spoken truth, fiction, optimism, pessimism, expectation, intentions, trust, past mental habits, and belief systems.

 

“An athlete’s belief system crafts their future. Every syllable they speak engages energy towards them or against them.”

 

As novice parents and intermediate coaches gain wisdom, they become more in-tune listeners. They discover hidden belief systems behind their athlete’s dialog. Great listeners know there is “subconscious” energy behind words. Pessimistic behaviors are not difficult to spot because all too often, those very same negative thoughts, tones, words, and actions stem from those nurturing the athlete. As the athlete’s thoughts become their words, those words determine their beliefs and play a deciding role in their performance, especially during stressful match conditions.

When effective listening is applied, the athlete’s sequence of thought-speech-action becomes very clear to the “in-tuned” entourage. Please pay attention to the belief systems habitually used by your athletes. An athlete’s affirmations and inner dialog can be categorized as optimistic or pessimistic. It should be painfully obvious that their self-coaching either builds them up or tears them down at crunch time.

Some athletes affirm positive results while others affirm catastrophe. Researchers continue to acknowledge the power thoughts have on one’s actions. Studies show how thoughts, beliefs, and emotions affect human behavior. Following, I have listed a handful of tennis-specific phrases from the mouths of our athletes and you can bet your life these habitual beliefs affect their match performance.

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Tennis Training- Listening Part 2

Posted on April 24, 2020 by in The Soft Science of Tennis

The following post is an excerpt from Frank’s newest book,
The Soft Science of Tennis. Click Here to Order through Amazon

soft science

Those of us who fail to abide by the above guidelines send damaging subconscious “red flags” to the athlete in regards to the student-teacher relationship. Parents and coaches who are poor listeners send the following messages to their athletes:

  • Your opinions and views aren’t as important as mine.
  • Your feelings are ridiculous and stupid.
  • I’ll explain your position more accurately than you.
  • Listening to you is a waste of my precious time.
  • I’m superior, stop talking and I’ll prove it once again to you.
  • There’s nothing you can say that I haven’t heard a million times.

Being a thoughtful teacher and communicator begins by being an empathetic listener. Great listeners change the student’s perspective from a problem being a catastrophic event to an issue that is a solvable opportunity for growth.

Questions That Motivate Dialog

A great tool used to develop champions is to ask your athlete for their opinion before you tell them your opinion. Questions can be based on an athlete’s perception of their successes or failures.

Dialog producing examples include:

  • “What was the cause of the winner or error?”
  • “How did that feel when you?”
  • “Were you paying attention to the opponent’s?”
  • “What was the highest percentage shot selection at that moment?”
  • “If you could do it again, what would you do?”
  • “What were you tactically trying to achieve?”
  • “Are you staying on script?”

On and off the tennis court, winners are great problem solvers so avoid the parental and coaching temptation to solve all their problems for them. By doing so, you’re robbing them of the exact skill sets needed to win tough future matches. In the big picture, listening to them versus talking “at” them is a much more enjoyable approach for the athlete. It sends the message of trust. It motivates them to take ownership of solution-based thinking. With regard to keeping athletes in the game, customized student-based teaching is a fundamental missing link.

 

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