Tag Archives: self-improvement

Goal-Setting for Athletes

12 Nov

The winter sports season is upon us, which means that winter sports athletes should have been actively preparing for the coming season (especially those not involved in a fall sport).  Improving sport-specific skills and strength and conditioning should be priorities for basketball players, swimmers, and wrestlers.

All four of my children were basketball players.  They all played other sports, as well, but basketball was the “common denominator.”  Prior to any season, I always encouraged them to sit down and develop written goals for the upcoming season — team goals and individual goals; performance-related goals and effort-related goals.  I think goal setting is important to any endeavor, not just sports.  Personal, academic, athletic, and professional goals — along with appropriate action planning — help to facilitate a successful outcome.

Here’s an example of what individual goal setting might look like for a basketball player:

Play with AGGRESSIVENESS, CONFIDENCE, and ENERGY

Use your SPEED and QUICKNESS to your advantage

DEFENSE

  • Take away opponent’s dominant hand
  • Interrupt passing lanes
  • Jam cutters
  • Box out and rebound

OFFENSE

  • Change SPEED and DIRECTION
  • ATTACK the basket
  • TAKE open shots
  • Knock down shots
    • Field goals, free throws, layups
  • Use reverse layup and spin move, situationally
  • Shoot pull-up and step-back jump shots when you have the opportunity
  • Look for offensive rebound and put-back opportunities
  • Always look for your team’s best scoring opportunity, on every play

This example is, by no means, intended to be all-inclusive.  It’s just a template and, perhaps a starting point — something to get you thinking and started.

It’s important to have a realistic understanding of your strengths and areas for improvement — to know where you are today, relative to your goal, and where you want to be tomorrow.  The time and effort it takes to invest in your self-development and self-improvement is up to you.

Get STRONGER, Get FASTER!

Your thoughts?

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The 4 “A”s of Success for Student-Athletes

7 Nov

First of all, thanks to Athlete Motivation for sharing this, on Twitter.  I’d like to take their tweet and expand on it.

We work with hundreds of athletes at our facility — from scholastic, collegiate, and professional levels.  By far, our highest concentration comes to us from the high school and college ranks.

To a one, the most successful student-athletes with whom we work live and breathe the “4 ‘A’s of Success.”  They are capable, responsible students who work hard — both on and off the court/field — to be the best athletes they can be.  They understand that their ultimate success in school and sports is actually developed away from the classroom and gym or field.  Their practice habits and willingness to prepare are “a cut above” the average student-athlete.

  1. Academics.  Hit the books and make your studies a priority.  I don’t care how talented an athlete you are, academics are the conduit to your future.
  2. Athletics.  Work to develop your sport-specific skills to the best of your ability.  Improve your strength, speed, agility, and overall athleticism.  Dedicate yourself to become a student of the game.  Commit yourself to contribute to the success of your team however you can.
  3. Attitude.  I could go on and on about the impact of positive thinking.  Believe in you.  Approach each day as a new opportunity to improve yourself and be successful.  Be happy and smile… a lot.
  4. Achievement.  There’s nothing better than a sense of accomplishment.  Goal setting and action planning are important components of the achievement process.  Ultimately, action is probably the most important element — you’ve got to work your plan.

Get STRONGER, Get FASTER!

Your thoughts?

The Most Important Game Is Your Next Game

18 Jun

How did you play in your last game?  Did you play as well as you wanted?  Did you play as well as you expected?  Did you play as well as you are capable?

Maybe you played with aggressiveness, or maybe you weren’t aggressive enough.

Maybe you played with confidence, or maybe it was lacking.

Maybe you brought energy, or maybe it just wasn’t there.

Well, here’s the deal:  There’s nothing you can do to change your effort or your performance now.  The game is over.

The key is to analyze and understand your performance — what happened and why it happened — and use that analysis and understanding to gain a competitive advantage… to improve upon your last game.

If you played a great game, work on further improving and reinforcing the things you did well.

If you played a not-so-great game, don’t dwell on it — it’s over.  But make sure you learn from it, and do your best to apply what you learned to your next game.

Because now the only game that matters is your next game.  It’s the most important one, because it’s the next game you can impact.  You can’t play any of the games after the next game until you play the next one.  Do your best to make it what you want it to be.  Make it happen.

Get STRONGER, Get FASTER!

Your thoughts?

Challenge Yourself

19 Mar

“If it doesn’t challenge you, it won’t change you.” – Unknown

What will you do differently today?  What’s your plan of action?  Will you purposefully try to improve upon yesterday, or just go through the motions?  What will you do to make you better?

Do something differently today or, chances are, it will be the same as yesterday.

Wake up 5 minutes earlier than usual.  Extend your day.

Add a few pounds to your usual weight, for each exercise you perform.

Do an additional repetition, for each set.

Reduce your rest interval, between sets, by a few seconds.

Try a new exercise or drill.

Run one more sprint at the end of your workout.

Do one more repetition of your agility drill.

Do another minute on the treadmill or elliptical.

Shoot one more layup. Or free-throw. Or jump shot.

Do one more set of ball-handling drills with your “off” hand.

Read something that will help you take a step toward your goal(s).

Consult with someone who has experience and expertise in an area in which you want to improve.

Go online and find an informational article, blog, or webinar.

Learn something new today.

And, when you wake up tomorrow, do it all again.

Carpe Diem!

Get STRONGER, Get FASTER!

Your thoughts?

Chase Your Dream

15 Jan

What’s your dream?

Dream BIG.

Aim high.

Don’t limit your challenges, challenge your limits.

Aspire.

Push yourself.

Make it happen.

Improve you.

Strive to be the best version of you.

Believe in you.

Carpe Diem.

Get STRONGER, Get FASTER!

Your thoughts?

Make a Difference

18 Sep

Be the change you want to see in the world.” – Mahatma Gandhi

What can you do today to make a difference — a positive impact — in someone else’s life?  Perhaps it’s as simple as a kind word or a thoughtful gesture.  Maybe it’s as easy as saying, “thank you,” or just being kind in the face of adversity.  What can you do to lift someone else’s spirits and improve their day?

What can you do today to make a difference — an improvement — in your own life?  I’m not talking about quantum change.  I am encouraging you to take one step toward a dream or goal.  What can you do to improve your physical, psychological, or emotional well-being?  What can you do to better yourself academically, athletically, or professionally?

So, I guess the question is, what will you do today to lift someone else and become a better you?  It all starts with that first step.

Make a difference.  Carpe Diem.

Get STRONGER, Get FASTER!

Your thoughts?

You Can Do Better

6 Sep

If you think you can do better, then do better. Don’t compete with anyone; just yourself.” – Bob Fosse

You can do better.  You can, I can, we all can.

I’m reminded of this every day, at my Strength & Conditioning facility, working with athletes and active individuals.

But it’s not limited to Strength training.  As a matter of fact, it’s WAY BIGGER than Strength & Conditioning.

Personally, professionally, athletically… you can do better.  But first you have to be honest with yourself – is this the best you can do?

Then you have to want to do better.  Even if it’s just one small change… one small improvement.

You can do better in your daily interaction with family and friends.

You can do better in your daily correspondence with colleagues and coworkers.

You can do better in your daily collaboration with teammates and coaches.

You can do better in the weight room, at the gym, on the field, or wherever you prepare or practice.

You can improve your attitude and level of effort, every day.

You can be more patient, more tolerant, and less judgmental.

You can extend more kindness and hospitality – and express more gratitude – to everyone around you.

You can be a better example, and a better role model, to others.

Do the best you can until you know better. Then when you know better, do better.” – Maya Angelou

Get STRONGER, Get FASTER!

Your thoughts?

Carpe Diem

9 Aug

How will you approach today?  Think about it for a minute…

Will you be purposeful, or will you just go through the motions?

Will your focus, on each task, be on excellence of execution, or just getting it done?

Will you try to improve upon yesterday — personally, professionally, academically, athletically — or just retrace your footsteps?

Will you run the day, or will you let the day run you?

Here are some thoughts my friend, Ginny, shared with me a while ago:

  • The way we do anything is how we do everything.  If you give 100% to making your bed, you will give 100% at work. Doing small things to the best of your ability shows that you will do the big things to the best of your ability
  • Don’t try and do everything you learn. Take a few key points and CRUSH THEM. It’s better to give 100% to 3-4 things than 20% to 15 things.
  • When you know exactly what you want, nothing will stop you. If you have a purpose, a reason — a why — you have everything you need to get started and achieve success
  • Start now and get better as you go.  Everyone on stage did not start at that point, they all started in the same position as everyone in attendance.  The only difference is they took action even when they didn’t know everything there was to know.

Have a plan, set a goal, and go to work.  Work your plan, to the best of your ability, each and every day.  Carpe Diem.

Get STRONGER, Get FASTER!

Your thoughts?

You Have to Do the Hard Things

12 Jun

I found this gem, posted by a friend on Facebook.  It’s a blog post that was shared by an organization with a commitment to continual self-improvement.  The original author is Dan Waldschmidt.

19 Hard Things You Need To Do To Be Successful

You have to do the hard things.

  • You have to make the call you’re afraid to make.
  • You have to get up earlier than you want to get up.
  • You have to give more than you get in return right away.
  • You have to care more about others than they care about you.
  • You have to fight when you are already injured, bloody, and sore.
  • You have to feel unsure and insecure when playing it safe seems smarter.
  • You have to lead when no one else is following you yet.
  • You have to invest in yourself even though no one else is.
  • You have to look like a fool while you’re looking for answers you don’t have.
  • You have to grind out the details when it’s easier to shrug them off.
  • You have to deliver results when making excuses is an option.
  • You have to search for your own explanations even when you’re told to accept the “facts.”
  • You have to make mistakes and look like an idiot.
  • You have to try and fail and try again.
  • You have to run faster even though you’re out of breath.
  • You have to be kind to people who have been cruel to you.
  • You have to meet deadlines that are unreasonable and deliver results that are unparalleled.
  • You have to be accountable for your actions even when things go wrong.
  • You have to keep moving towards where you want to be no matter what’s in front of you.

You have to do the hard things. The things that no one else is doing. The things that scare you. The things that make you wonder how much longer you can hold on.

Those are the things that define you. Those are the things that make the difference between living a life of mediocrity or outrageous success.

The hard things are the easiest things to avoid. To excuse away. To pretend like they don’t apply to you.

The simple truth about how ordinary people accomplish outrageous feats of success is that they do the hard things that smarter, wealthier, more qualified people don’t have the courage — or desperation — to do.

Do the hard things. You might be surprised at how amazing you really are.

Get STRONGER, Get FASTER!

Your thoughts?

It’s Not Going to Happen Overnight

31 May

We are what we repeatedly do. Excellence, then, is not an act, but a habit.” – Aristotle

As the ancient Greek philosopher, Aristotle, reminds us, excellence is not a static event, it’s a process.

There’s no such thing as an “overnight” success.

When we see excellence, what we are actually seeing is just the “tip of the iceberg.”  We rarely, if ever, see the commitment, dedication, time, and effort that invariably contributes to the end result.

Excellence requires hours, days, and even months and years of practice and purposeful repetition.  No one achieves greatness without a significant investment over time.

And it’s not just about sports.  The same applies for school, work, relationships, and life.

My Mom used to preach patience to my siblings and me, telling us, “If it’s worth having, it’s worth waiting for.”  I would add “working” to the “waiting,” in that quote, since you can’t just wait for it to happen, you’ve also got to work to make it happen (but, I’m sure my Mom knew that, too).

Frequently, I have parents who bring their sons and/or daughters to my facility — during their sport season — having come to the realization that junior needs to get stronger, faster, and more powerful in order to earn playing time or be competitive in his or her respective sport.  And, with my help, they want their child to accomplish it… now.

I think some of them truly believe (or hope) that strength, speed, and power development works like a microwave oven: Put the food in the oven, press a button, wait a moment or two, and… voila!  It’s ready — finished product.

Self-improvement is a process, as is self-development.

You’ve got to put in the time.  And the effort.

Get STRONGER, Get FASTER!

Your thoughts?

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