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Game Anxiety
by Alan Shore
Gerardo Parra, Az Diamondbacks - I don't care where I am in the lineup, I play the same way every day.
Alan asked: Hi Coach, Trying harder when things are going poorly may be a good sign of character; but it is not the right way to improved performance. Thoughts or self statements such as, "I am going to pitch a shutout", or I'm going to get 4 hits today are positive to be sure; but they are thoughts based on result goals ~ which are beyond the control of the player and likely to provoke feelings of pressure, not confidence. They are seemingly positive means which lead to negative ends. Create a consistent approach to every at bat. There should be no difference in your approach if you are ahead or behind by a lot of runs, tied or one or two runs ahead or behind. Keep the game simple. Have a plan, relax, see the ball and trust your muscles. Easily said, not so easily done. It takes practice and repetitions to create that routine for yourself, to not be distracted and stay steady. The goals for this approach are process oriented, not outcome oriented. You have control of the process. Go to the plate knowing where the pitchers's release point is, as you step in the box, take a deep breath and exhale as you settle in. (That will relax you and your muscles, so that they can work smoothly.) Soft focus the pitcher and the mound, as he starts into his delivery, sharp focus to where he will be releasing the ball, get your load/stride early and slow ( fast and late causes the ball to bounce and the hitter to be late)SEE THE BALL ~ TRACK IT AND WHACK IT. Look to hit the ball hard, somewhere. The breathing mechanism is all a part of slowing the game down. The relaxation allows your muscles to work as designed, with muscles that accelerate, and those that decellerate. Working together they provide you with the best possible control and swing. You can use music to speed up, or slow down the game. There are times and days you need to do both. Everyone has music they relate to, you run it through your head the same as you do self talk. Realize what is going on with you in the moment, use an appropriate song you like that will allow you to slow down and focus. Make your self talk be positive. You wouldn't like a coach yelling at you for something; you shouldn't be yelling at yourself. Treat yourself good. Create a key phrase for yourself; "SEE THE BALL" is the most functional and appropriate replacement thought a hitter will ever have in the batter's box, remember it and use it, it is a powerful tool. It all takes time; but all of it is able to be worked on either at home, or in practice. Build a routine for yourself and take that routine straight into every at bat, every pitch of your games. Controlling your thoughts is a big part of "slowing the game down". A lot has surrounded hitting. You can and should create routines for base running, fielding and dugout times. Your goal would be to become a complete player, one that has the ability to contribute at game time, even on those days when their bat fails to show up, or any part of their game is temporarily out of sync. One of the great things about baseball is there are many ways to contribute to the success of the team. Mistakes are a part of playing baseball. They are just an opportunity to learn and move forward. It is all about how you frame the situation. Good luck as you both move forward. Roll with it, there is always another at bat, ground ball, fly ball, stolen base attempt, pitch to deliver, team, etc. You are 10 years old and have a lot of baseball ahead of you. I wouldn't let one team or one situation define who you are in your baseball. Keep working on your game. Focus on the process, it gets you through the tough times, keep them from controling your thoughts. I would be interested in hearing how your summer is going. Keep in touch. Yours in baseball, Rick
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