Six “COSTLY”
Mental Game Mistakes
BASEBALL And
SOFTBALL
PLAYERS Make
While Batting
By Dr. Patrick Cohn
Copyright 2012 | Peak Performance Sports | www.Peaksports.com
1
TERMS OF USE
You may freely distribute this Peak Performance E-booklet to teammates, friends, and coaches,
as long as the entire E-booklet remains intact, as is (without any modification) including logo,
contact data, terms of use and copyright information.
The information contained in this document represents the current view of Peak Performance
Sports, LLC (Peaksports.com) on the issues discussed as of the date of publication. Peaksports
cannot guarantee the accuracy of any information presented after the date of publication.
This Peak Performance E-booklet is for informational purposes only. Peaksports MAKES NO
WARRANTIES, EXPRESS, IMPLIED OR STATUTORY, AS TO THE INFORMATION IN THIS DOCUMENT.
Complying with all applicable copyright laws is the responsibility of the user. Without limiting the
rights under copyright, no part of this document may be reproduced, modified or distributed
for profit in any form or by any means (electronic, mechanical, photocopying, recording, or
otherwise) without the express written permission of Peaksports and Dr. Patrick Cohn.
BY PROCEEDING WITH THIS PEAK PERFORMANCE E-BOOKLET, YOU AGREE TO ABIDE BY THE ABOVE
TERMS AND CONDITIONS WITHOUT LIMITATION.
Copyright © 2012 by Peak Performance Sports, LLC.
And Patrick J. Cohn, Ph.D. All rights reserved.
Copyright 2012 | Peak Performance Sports | www.Peaksports.com
2
Six “Costly” Mental Game Mistakes Baseball and Softball Players Make While Batting :: Dr. Patrick Cohn
P
E
A
K
P
E
R
F
O
R
M
A
N
C
E
Six “Costly” Mental Game Mistakes Baseball and So7ball Players Make While Ba<ng
IntroducAon
Hi$ers must have mental toughness and good mental prepara4on to succeed at the plate. Your challenge is to stay confident even when you will fail more 4mes than you succeed at the plate. Successful hi=ng takes a special mindset in baseball or so@ball. With a slower pace than most other sports, you have a lot more 4me to dwell on mistakes as well. However, the extra 4me, if used properly, can be an advantage to help you mentally prepare for an at-­‐bat. All great hi$ers use an at-­‐bat rou4ne to help them focus and prepare mentally. Do you use a rou4ne and is it an effec4ve rou4ne, which helps you focus your best? From our experience, many hi$ers do S
P
O
R
T
S
not have an effec4ve at-­‐bat rou4ne because they have way too many doubts, nega4ve thoughts, or distrac4ons in the ba$er’s box.
Copyright 2012 | Peak Performance Sports | www.Peaksports.com
3
Six “Costly” Mental Game Mistakes Baseball and Softball Players Make While Batting :: Dr. Patrick Cohn
P
E
A
K
P
E
R
F
O
R
M
A
N
C
E
S
P
O
R
T
S
How you mentally and physically prepare for each at-­‐bat – during your rou4ne – is cri4cal to performing your best. You can’t be a perfect hi$er, but you can prepare yourself for good at-­‐bats.
In fact, you spend more 4me preparing for a pitch than actually swinging the bat.
We know players that have nega4ve thoughts and feelings even before reaching the ba$er’s box. Nega4ve thinking creates a downward spiral effect during your at-­‐bat. If you allow nega4ve thinking, such as “I can’t get a hit from this pitcher,” “This pitcher throws too fast for me,” or “His breaking ball is too good,” your self-­‐doubt and impede your hi=ng at the plate. Your at-­‐bat rou4ne does not start when you step foot in the ba$er’s box, as you might think. Hi=ng begins well before you take the first pitch. Your rou4ne actually begins when you analyze the pitcher, predict what pitches you may expect, speed, movement, etc. and recognize the game situa4on, runners on base, and score, even before you step into the ba$er’s box.
You must train yourself to go through your on-­‐deck rou4ne – the planning and thought process – that will help you succeed. However, the opposite is true too – failure to prepare your mind or nega4ve thinking will increase your chances for failure.
Copyright 2012 | Peak Performance Sports | www.Peaksports.com
4
Six “Costly” Mental Game Mistakes Baseball and Softball Players Make While Batting :: Dr. Patrick Cohn
P
E
A
K
The purpose of a hi-ng rou0ne in baseball or so3ball is:
• To focus on what’s most important to help you execute
• To keep you from thinking nega4ve thoughts or feeling doubRul
• To consistently prepare yourself for each pitch
P
E
R
F
O
R
• To ins4ll confidence in your ability to hit the ball, or take ac4on • To trust in your training and go for it
Your at-­‐bat rou4ne is the perfect 4me to apply several key mental strategies to help ensure you are confident, focused, and ready to perform your best no ma$er what pitcher you face.
M
A
N
C
E
S
P
O
R
T
S
Most hi$ers can perform the physical rou4ne (such as digging in to the box and se=ng the stance) rather easily without much thought, but what’s most important is having a mental rou4ne to focus your mind and program your body for successful execu4on!
An at-­‐bat rou4ne helps you plan, prepare, and program your body to see the pitch well and react to the right pitch. First, it helps you process informa4on, make decisions (your plan), and select how you will approach your at-­‐bat.
Copyright 2012 | Peak Performance Sports | www.Peaksports.com
5
Six “Costly” Mental Game Mistakes Baseball and Softball Players Make While Batting :: Dr. Patrick Cohn
P
E
A
K
P
E
R
F
O
R
Second, it helps you program yourself to make a good swing. Third, it aids in preparing your mind and body to execute a good swing. If you neglect to focus your mind on importance performance cues, you fail to prepare yourself completely. We’re sure you’ve watched your favorite team play. Professionals have specific, well-­‐defined, consistent ba=ng rou4nes that they have developed over years of prac4ce and play. They use these rou4nes to help them execute with precision at the plate. They are very systema4c and precise in the way they plan and prepare for each at bat. Every player has his or her own personal quirks, but each tries to achieve the same goal -­‐-­‐ to execute each pitch with confidence and trust. M
A
N
C
E
S
P
O
R
T
S
The behaviors in an at-­‐bat rou4ne depend on your personality and other preferences, such as the pacing and thought process of your rou4ne. You don’t want a quick-­‐paced, fast rou4ne if you are a very methodical person.
Some Major League hi$ers prefer a very deliberate at-­‐bat rou4ne. They take extra 4me in the on-­‐deck circle to adjust their helmet and their ba=ng gloves in a certain order. Even before they get into the box, they have defined the important cues and thoughts to focus their mind. Paul O’Neill is a great example of this. You could see him in the dugout with his helmet on and bat in hand well before he Copyright 2012 | Peak Performance Sports | www.Peaksports.com
6
Six “Costly” Mental Game Mistakes Baseball and Softball Players Make While Batting :: Dr. Patrick Cohn
P
E
A
K
was even in the hole. He becomes focused and prepared, eyeing the pitcher from the dugout, ready to have a quality at-­‐bat well before he even stepped onto the field. Willie Stargel would take his mental prepara4on a step further. His prepara4on began the night before P
E
R
F
O
R
M
A
N
C
E
S
P
O
R
T
S
as he would visualize every pitch the pitcher might throw in the game the next day. He could see it so well when he stepped into the ba$er’s box, that he knew as soon as the pitcher made a mistake and would immediately capitalize on it with a big hit. However, some players speed through their ba=ng rou4ne without focus. They are in the on-­‐deck circle briefly, take a couple of swings with the weighted bat, and walk over to the ba$er’s box, dig in and get ready to swing. Vladimir Guerrero is a great example of this, as he is best known in baseball as a hacker. He doesn’t wear ba=ng gloves, has an unconven4onal swing, and swings at almost every pitch (li$le to no “pitch selec4on”.)
Let’s examine the top mental game errors ball players make when ba=ng…
Copyright 2012 | Peak Performance Sports | www.Peaksports.com
7
Six “Costly” Mental Game Mistakes Baseball and Softball Players Make While Batting :: Dr. Patrick Cohn
P
E
A
K
P
E
R
F
O
R
M
A
N
C
E
Six Mistakes Baseball and So7ball Players Make During Their At-­‐bat PreparaAon
An at-­‐bat rou4ne is a series of thoughts or behaviors that you complete before each at-­‐bat and pitch. Once you establish it as a rou4ne, it becomes “natural” to do and helps you avoid ge=ng distracted. When you perform your rou4ne consistently, you’re more likely to feel confident because you know you are doing both physical and mental ac4ons to perform your best.
Consistent mental prepara4on leads to consistent performance, the hallmark of champion ball players. However, one of the goals of at-­‐bat mental prepara4on is to help you feel confident and ready to swing when you get the right pitch.
In the process of helping hi$ers improve their mental game and performance, we have seen every S
P
O
R
T
S
mental game mistake you can imagine. In this report, we would like to share with you the top six mistakes hi$ers make during their at-­‐bat prepara4on. We’ll discuss the top mental game mistakes you might be commi=ng when on-­‐deck or in the ba$er’s box.
Copyright 2012 | Peak Performance Sports | www.Peaksports.com
8
Six “Costly” Mental Game Mistakes Baseball and Softball Players Make While Batting :: Dr. Patrick Cohn
P
E
A
K
P
E
R
F
O
R
M
A
N
C
E
(1) Failing to Have a Specific Plan
If you fail to have a specific plan for each at bat, your mind is lost. Without a plan, it’s like driving down to your local store without an idea of something you want to purchase. Your planning begins on deck as you take into account your pitch selec4on, the game situa4on with runners on base, and the proper swing depending on where you are looking to hit the ball. The 4me taken to prepare properly BEFORE stepping into the ba$er’s box will undoubtedly change your outcome, either posi4vely or nega4vely.
By preparing mentally and not just physically in the on-­‐deck circle, you will assure a proper focus and consistent mindset each 4me. You’ll then limit the amount of at bats you waste because of poor focus each game. Most ball players like to tune up their 4ming and start to “see” the ball be$er before they even reach the on-­‐deck circle.
By studying the pitcher even before you get out there, you will are in a be$er mindset to recognize the pitches he or she is effec4vely throwing and the ones they are missing.
S
P
O
R
T
S
Make sure you make the effort to have a clear plan. Know what pitches you are looking for and what pitches you will be sure to let go. Also, start to take your focus from broad to narrow and sharpen your concentra4on by focusing on the pitcher’s release point.
Copyright 2012 | Peak Performance Sports | www.Peaksports.com
9
Six “Costly” Mental Game Mistakes Baseball and Softball Players Make While Batting :: Dr. Patrick Cohn
P
E
A
K
We have worked with players who had no plan at the plate and would just look to hit any pitch, regardless of what the pitcher was throwing and regardless of their hi=ng style. One in par4cular did not have a specific pitch or strategy in mind. His target was to just swing at anything! The en4re strike P
E
R
F
O
R
zone is a huge target and does not program the body with enough informa4on. Instead of trying to hit A
N
C
E
have doubt about your ini4al plan. Your biggest danger is not having a plan at all and just stepping into M
any pitch, we suggested he pick a zone to focus in and look for a specific pitch.
(2) Lack of Full Commitment to the Plan
You have to go beyond just having a plan because plans backfire when you second-­‐guess the plan or the box with no direc4on or commitment. Without a plan at the plate, you are likely to feel lost. But not fully commi=ng to the plan or second-­‐guessing your plan is a close second to not having one!
You send mixed messages to your body when you are indecisive or lack commitment to the plan. It S
P
O
R
T
S
happens all the 4me in baseball and so@ball. For example, indecision happens when you swing late, almost as a delayed reac4on to the pitch. Your indecision causes you to weakly “wave” at a ball without any real commitment to the pitch.
Copyright 2012 | Peak Performance Sports | www.Peaksports.com
10
Six “Costly” Mental Game Mistakes Baseball and Softball Players Make While Batting :: Dr. Patrick Cohn
P
E
A
K
P
E
R
F
O
R
M
A
N
C
E
(3) Worrying about not Ge<ng a Hit
How many 4mes during the game have you tried NOT TO strike out? When you think about striking out or not hi=ng the ball, you are telling your body not to hit the ball. Many hi$ers think they will avoid mistakes by thinking about not making them! First, you should not become obsessed with the results of a specific at-­‐bat. You want to have a plan, but not worry about what will happen if you don’t achieve the plan. Remember, most really good hi$ers are thrown out or strike out seven out of ten 4mes they go up to the plate… Baseball and so@ball are games of managing your mistakes or failures at the plate.
(4) Lack of a PosiAve Image or Thought
How o@en do you “see” yourself missing the ball before you even swing? Images are more powerful than words when it comes to programming your body for execu4on. When your images (visual, S
P
O
R
T
S
auditory, or kinesthe4c) or thoughts are nega4ve (“don’t strike out”) or focus on faulty execu4on, you program yourself to have a poor at-­‐bat. You want to have complete control over what you see in your mind before the pitch and how you program yourself.
Copyright 2012 | Peak Performance Sports | www.Peaksports.com
11
Six “Costly” Mental Game Mistakes Baseball and Softball Players Make While Batting :: Dr. Patrick Cohn
P
E
A
K
You want to program your body by seeing a good at-­‐bat or feeling a good at-­‐bat in your body before every pitch!
(5) Over Analysis or Trying Too Hard
P
E
R
F
O
R
M
A
N
C
E
When hi$ers try too hard to get a hit or drive in a runner, they are guilty of a common mental game mistake called “paralysis by over-­‐analysis.” As we said before, baseball and so@ball are unique in that you have a lot of 4me in between at bats, and even some4mes between pitches. Thinking too much can be a disadvantage when you try to be too precise, perfect, and over-­‐analyze each pitch. Your rou4ne does not have to be complex or be 15-­‐steps long. Your rou4ne is one ac4on that includes a series of thoughts and images. Likewise, you don’t want to focus on the six swing keys you worked on with your ba=ng coach as you step into the box. The mind can only handle one thought or image at a 4me—called serial processing. You can clog your S
P
O
R
T
S
mind by thinking too much about how to perform your rou4ne, make a solid swing, or have precise 4ming for a pitch. Copyright 2012 | Peak Performance Sports | www.Peaksports.com
12
Six “Costly” Mental Game Mistakes Baseball and Softball Players Make While Batting :: Dr. Patrick Cohn
P
E
A
K
P
E
R
F
O
R
M
A
N
C
E
(6) Lack of Trust in Your Skills
Your mental prepara4on during your rou4ne helps improve your faith and trust in your swing at a cri4cal 4me: the moment the pitch leaves the pitcher’s hand. You want to train yourself to see the ball and react instead of over-­‐think your at-­‐bat. You might have a pro-­‐like rou4ne in the early stages of planning, having a good image, feeling confident, etc., but you can ruin the best inten4ons if at the last moment, you do not trust your skills and allow your prac4ce to take over. We’re not talking about confidence here. Rather, confidence says you believe in your ability to execute, such as “I know I can hit this pitch.” Trust happens the moment you begin the swing and follows confidence. Trust helps you get out of your own way and swing the bat like you have trained yourself to do. It’s the “le=ng go” and allowing yourself to just perform without thought just like you prac4ced and have done over and over before.
When you steer, guide, or over-­‐control your swing, you interfere with a well-­‐grooved ac4on. Every S
P
O
R
T
S
mental image or thought during your at-­‐bat rou4ne should ins4ll trust when you actually execute your swing!
Copyright 2012 | Peak Performance Sports | www.Peaksports.com
13
Six “Costly” Mental Game Mistakes Baseball and Softball Players Make While Batting :: Dr. Patrick Cohn
P
E
A
K
Conclusion
If you watch professional athletes -­‐ in all sports -­‐ perform their rou4nes, you can see a pa$ern. Shaquille O’Neil uses a specific free throw rou4ne before each foul shot, Tiger Woods uses a pre-­‐shot P
E
R
F
O
R
M
A
N
C
E
rou4ne for each tee-­‐shot, just as Ken Griffey, Jr. uses a specific at-­‐bat rou4ne to prepare for each pitch.
Derek Jeter plans and prepares his at-­‐bat by first checking in with his coach, assessing the situa4on on base and in the game, reading the pitcher and knowing what he is throwing. He does all of this in the on-­‐deck circle as he is ready to walk up to the plate.
He approaches the plate with confidence and trust as he digs into the box, adjusts his gloves and puts his hand up to the umpire to control the pace. He focuses on the pitcher’s release point, sets up the same way each 4me, and even wiggles to get comfortable in the box. He then takes a deep breath and S
P
O
R
T
S
looks into the zone where he wants to hit the ball and waits for the pitcher to deliver. He feels and sees it. He then thinks about one swing thought or trigger such as “Smooth” or “Power” to help ini4ate the swing. Copyright 2012 | Peak Performance Sports | www.Peaksports.com
14
Six “Costly” Mental Game Mistakes Baseball and Softball Players Make While Batting :: Dr. Patrick Cohn
P
E
A
K
P
E
R
F
O
R
M
A
N
C
E
Don’t Forget the Mental Part of A RouAne!
Remember, your physical rou4ne is simple to perform. You have to complete a physical rou4ne just to set up in the box for each pitch. But a focused mental rou4ne unlocks your physical talent. Some4mes hi$ers skip over, get lazy, or simply forget about mental prepara4on during their at-­‐bat rou4ne. Your mental at-­‐bat rou.ne integrates with your physical rou.ne. Your mental rou.ne helps you to:
1. Observe and take in informa4on.
2. Make decisions and develop a plan.
3. Program your body using powerful, posi4ve images.
4. Mentally rehearse the at bat you are about to execute.
5. Prepare your body to trust.
Work on each of the elements in your at-­‐bat rou4ne to help you be more focused, confident, and ready to trust in your swing!
S
P
O
R
T
S
Copyright 2012 | Peak Performance Sports | www.Peaksports.com
15
ATHLETES - Take the next step towards
PEAK PERFORMANCE!
The Confident Athlete Series
The Confident Athlete | The Composed Athlete | The Relaxed Athlete | The Focused Athlete | The Fearless Athlete
The Confident Athlete CD and workbook series, our mental training best seller, combines Dr. Cohn’s 20 plus years of experience and research in a cu=ng-­‐edge mental training system for athletes. Each CD and workbook program includes two power-­‐packed CDs and a step-­‐by-­‐step workbook that guides you through 14 days of performance-­‐
boos0ng strategies. Learn the secret to staying confident, composed, relaxed, focused, and fearless in prac4ce and compe44on.
LEARN MORE TODAY!
Copyright 2012 | Peak Performance Sports | www.Peaksports.com
16
COACHES - Take the next step towards
PEAK PERFORMANCE!
InsAlling Confidence In Baseball and So7ball Players
A 7-­‐Day Plan For Coaches
72-­‐minute training CD for coaches that walks you through seven short sessions you'll conduct with your team to boost and maintain their confidence.
A 74-­‐page coaches' manual that corresponds to the CD program, which helps you walk your players through each of the worksheet exercise...
16 worksheet exercises that you'll print for your team members. Your players will complete 1-­‐3 confidence-­‐
boos4ng exercises each day of the 7-­‐day program.
Over $150 in FREE bonus programs -­‐-­‐ yours to keep for just trying the program!
LEARN MORE TODAY!
Copyright 2012 | Peak Performance Sports | www.Peaksports.com
17
One-­‐On-­‐One Mental Game Coaching With Dr. Cohn
If you’re not performing up to your poten4al in games, most likely your mental game is holding you back. Are you so frustrated with making errors and poor ba=ng that you feel like giving up? Does your confidence evaporate when you go to games? Are you 4red of working hard in prac4ce and not ge=ng any results in games?
Master mental game coach Dr. Patrick Cohn can help you uncover the beliefs and a-tudes that keep you from performing to your poten4al. You’ll learn proven mental strategies Dr. Cohn teaches to help professional athletes get into the winner’s circle.
Dr. Cohn has helped 1000s of baseball and so@ball players over the past 25 years to improve their mental toughness and get the mental edge. Dr. Cohn earned a Ph.D. in Sports Psychology from the University of Virginia. He’s the author of Ins(lling Confidence in Baseball and So4ball Players CD program and the popular Confident Athlete Workbook and CD series. He is also the creator of the Mental Game Coaching Professional Cer4fica4on.
Get the Mental Edge with Personal Mental Training
Our exclusive mental game coaching programs will help you:
> Take your prac4ce performance to games consistently
> Uncover doubts and be proac4ve with your self-­‐confidence
> Increase consistency with pregame and at-­‐bat rou4nes > Learn mental strategies to get into the zone.
> Manage distrac4ons and perform with laser-­‐like focus
“With your help, I have been able to deal with stress and pressure of the game of baseball more efficiently. I have learned what it means to focus on the process to help me keep my focus and disregard nega(ve thoughts and energies. This process focus will keep me from geHng my head in the way of my performance, from working against myself. Thanks for your help. I look forward to speaking with you again.”
~Keith Donnell, College Baseball Player
“I currently play NCAA Division 1 baseball, and even my coaches have no(ced a change in the way that I approach the game. My aHtude and confidence at the plate. It has also helped me with the fact that even the greatest hiMers in baseball fail 70% of the (me. It has also helped me reach a new level of focus. I am able to get into that zone were I am able to narrow my focus on to the task at hand. Thank you for helping in my con(nuing goal to mental toughness.”
~Tylor Prudhomme, College Baseball Player
LEARN MORE TODAY!
Copyright 2012 | Peak Performance Sports | www.Peaksports.com
18