Drills


DAY 1: MENTAL SWISHES EVERY MORNING


Every morning, mentally envision the center of the rim, and shoot 100 mental swishes. This instills confidence, and builds on that winning feeling.

DAY 2: NO MORE PERFORMANCE ANXIETY

This is a simple process to conquer performance anxiety:
1. Combat Breathing: 4 in, 4 hold; 4 out; 4 hold
2. Tense and Shake: Tense all your muscles then shake loose

DAY 3: SHORTCUT TO GENIUS (F.R.O.G)


Remember: “FROGFind – as in find a genius to model.Routine – find the workout routine of the basketball genius.Outside – study the outside or exterior. Body language, facial expression, breathing.Go Inside – as in go inside to find out what the legends believe. Here are three prevalent ones:

  • There is no failure, only results.
  • I will do my very best.
  • I will work harder than anyone else.

Also, don’t forget the Paredo Principle or 80/20 Rule. Find the 20% of things a great player does that gives him or her 80% of the results.

DAY 4: LEARN NOT TO BE INSANE


Start telling yourself you would prefer certain things, and that you want to do certain things. And eliminate from your vocabulary that you must/have to/should be loved, perfect, and comfortable.

DAY 5: LEARN TO ALWAYS BE IN RHYTHM


Remember that on offense you should be at a 7. When playing on-ball defense, a 9, and off-ball, an 8.

DAY 6: “WHEN THERE IS PRESSURE I GET FRESHER”


Remember pressure is all self-created
. To eliminate pressure and expectations, simply follow this process: imagine every worry and fret you have forming as a marble or pebble in your hand, and then throwing those pebbles and marbles away. When they are thrown away they are gone forever and you are free to play.

DAY 7: SELF-IMAGE AND MASTER MANTRA


Your self-image is built on what you say to yourself, the images you play in your mind, your beliefs, and the amount of work you put into the game. It is backed up by experience. To program your mind, remember your master mantra: “I am an incredibly excellent player, my potential is unlimited, I’m always in the zone!”

DAY 8: RELEASING FEELINGS – LET IT GO


Each morning, review the day, remember every time you felt anything negative. Then just feel those feelings, and let them go. You can also do this at night, and throughout the day. Remember to let go of one negative feeling can silence a million negative thoughts.

DAY 9: IF YOU DO NOTHING ELSE, DO THIS


Each morning visualize. Remember that visualization needs three things senses employed to make it most real: Sight, Sound, Touch. Something vividly imagined makes your body “fire” like it is real.Also, here is that Michael Jordan quote: “I tend to be calm; things tend to slow down… I go into situations where people don’t know the outcome, but I’ve already experienced it in my mind, just playing tricks with myself, so it didn’t feel new to me and I wasn’t afraid to fail with it. Once I began to understand that, I became a master of the game of basketball.”

DAY 10: HOW TO SHOOT THE LIGHTS OUT
LAS
 – Lock, Arc, Swish. Lock onto the center of the basket. Say Arc to make sure your ball goes high, and Swish on a make or miss. On a miss mentally see the swish. Do the three dots drill, to work on focus.Click here for the PDF of the 500 Shot Shooting workout.

DAY 11: GOAL SETTING AND FEAR CRUSHING
Fear is false evidence appearing real. To face your fears is to make the fears disappear. When setting goals make sure they push you, but are still realistic. Review your goals daily and grade yourself! Also relisten to day 11 for the examples of hard work.Remember WUWO – wake up, work out!Click here for a sheet to evaluate your skills and then to set your goals.Here is the poem I read. It’s called “The Spirit of Buffalo County”:
Somebody said that it couldn’t be done,
But, he with a chuckle replied
That “maybe it couldn’t,” but he would be one
Who wouldn’t say so till he’d tried.
So he buckled right in with the trace of a grin
On his face. If he worried he hid it.
He started to sing as he tackled the thing
That couldn’t be done, and he did it.There are thousands to tell you it cannot be done,
There are thousands to prophesy failure;
There are thousands to point out to you one by one,
The dangers that wait to assail you.
But just buckle in with a bit of a grin,
Just take off your coat and go to it;
Just start to sing as you tackle the thing
That “cannot be done,” and you’ll do it.

DAY 12: SOS SITUATIONS (MENTAL EMERGENCIES)
Dim and Push: take an image of an embarrassment that is big and bright in your mind, and push it far away from your mind to the horizon and make it dimmer.Shower It Away: take a hot shower and feel all the pain wash away, down the drain.Ask yourself, “is this 100% bad? Did I play so bad that I’d chop my arm off to forget it about it?” No, you wouldn’t do that. So how bad is it. It’s probably more like 10% bad. And you can handle that.“That’s not so bad.” Just try to say “that’s not so bad” to any bad thing that happens to you. It works because it’s true.

DAY 13: BASKETBALL BRAIN 10 COMMANDMENTS

  1. Thou shall work as hard as possible – I value working out over hanging out.
  2. Thou shall shoot 500 to 1,000 shots per day and love the basketball.
  3. Thou shall be in the best condition possible, able to give 100% the entire game and be physically strong no matter how rough the other team is.
  4. Thou shall speak to one’s self positive to oneself and build oneself up.
  5. Thou shall visualize each day intensely!
  6. Thou shall respect the coach and referee.
  7. Thou shall have confidence in one’s self.
  8. Thou shall let it happen on offense at 7.
  9. Thou shall make it happen on defense at 8/9.
  10. Thou shall love thy teammates with all they heart and mind and soul.

*Remember – care to lead!

DAY 14: THE ZONE – WHY WE PLAY!
Remember the zone is mostly yin, it is in the present. And remember the secret mantra: “No past, no future; no outcomes, no results.” Play the game right in that little pocket.

DAY 15: PUTTING IT ALL TOGETHER
Remember to carry that winning feeling. To take days off to rest. Use the workout log, and re-listen to this program as often as possible. Here is the quote we ended on, by Jacob Riis:“Look at a stone cutter hammering away at his rock, perhaps a hundred times without as much as a crack showing in it. Yet at the hundred-and-first blow it will split in two, and I know it was not the last blow that did it, but all that had gone before.”