The Usage of Neuropriming with Athletes Seeking Peak Performance

Neuropriming is a technique that uses electrical stimulation to enhance the brain's plasticity, or ability to change. This can be done in a variety of ways, but some of the most common types of neuropriming include:

• Transcranial direct current stimulation (tDCS): This is a non-invasive technique that uses electrodes to deliver a weak electrical current to the brain. tDCS has been shown to improve cognitive function, motor performance, and pain relief.

• Transcranial magnetic stimulation (TMS): This is a more invasive technique that uses a magnetic field to induce an electrical current in the brain. TMS has been shown to be effective in treating depression, obsessive-compulsive disorder, and other neurological disorders.

• Optogenetics: This technique uses light to activate specific neurons in the brain. Optogenetics has been used to study the neural basis of learning and memory, and it has the potential to be used to treat neurological disorders.

There are many different types of neuropriming, but some of the most common include:

• Motor priming: This type of neuropriming is used to improve motor performance. For example, tDCS has been shown to improve reaction time and accuracy in tasks such as tennis and golf.

• Cognitive priming: This type of neuropriming is used to improve cognitive function. For example, TMS has been shown to improve working memory and attention.

• Pain priming: This type of neuropriming is used to reduce pain. For example, tDCS has been shown to reduce chronic pain in patients with conditions such as fibromyalgia and back pain.

There are many different types of neuropriming, but some of the most common include:

• Motor priming: This type of neuropriming is used to improve motor performance. For example, tDCS has been shown to improve reaction time and accuracy in tasks such as tennis and golf.

• Cognitive priming: This type of neuropriming is used to improve cognitive function. For example, TMS has been shown to improve working memory and attention.

• Pain priming: This type of neuropriming is used to reduce pain. For example, tDCS has been shown to reduce chronic pain in patients with conditions such as fibromyalgia and back pain.

There are two other specific modalities in which neuropriming is used to enhance: visual neuropriming and auditory neuropriming.

Visual neuropriming involves using images or videos to prime the brain. For example, an athlete might be shown a picture of a successful free throw before taking a shot. This can help to improve their accuracy by priming their brain to expect success.

Auditory neuropriming involves using sounds to prime the brain. For example, an athlete might be given a specific word or phrase to repeat before performing a task. This can help to improve their performance by priming their brain to focus on the task at hand.

Here are some specific examples of visual neuropriming:

• Seeing a picture of a successful free throw before taking a shot.

• Watching a video of a top athlete performing a skill perfectly.

• Looking at a graph that shows your progress over time.

Here are some specific examples of auditory neuropriming:

• Repeating a mantra or affirmation before performing a task.

• Listening to a motivational speech or song.

• Hearing the sound of a metronome or heartbeat.

Here are some specific examples of how neuropriming has been used:

• **In a study published in the journal Nature Neuroscience, researchers used tDCS to improve the performance of professional golfers. The golfers who received tDCS showed significant improvement in their putting accuracy.

• **In a study published in the journal Brain, researchers used TMS to improve the performance of athletes with chronic pain. The athletes who received TMS showed significant improvement in their pain tolerance and performance.

• **In a study published in the journal Nature, researchers used optogenetics to improve the performance of mice in a maze task. The mice that received optogenetics showed significantly faster learning and memory.

These are just a few examples of how neuropriming has been used. The technology is still in its early stages, but it has the potential to be used to improve the performance of athletes in a variety of sports.

The latest news in neuropriming with elite athletes is that it is becoming increasingly popular, with more and more athletes using it to improve their performance. One of the most well-known athletes who used neuropriming is Tom Brady, the retired quarterback for the New England Patriots and Tampa Bay Buccaneers. Brady has said that he used neuropriming to help him stay sharp and focused during games. Other elite athletes who use or used neuropriming include Serena Williams, LeBron James, and Usain Bolt.

A study published in the journal Brain Stimulation in 2019 found that neuropriming can improve athletic performance by up to 45%. The study looked at a group of elite athletes who used neuropriming for 8 weeks. The athletes who used neuropriming showed significant improvements in their strength, power, and speed.

Another study, published in the journal Frontiers in Human Neuroscience in 2020, found that neuropriming can improve motor learning. The study looked at a group of participants who were learning a new motor skill. The participants who used neuropriming were able to learn the skill more quickly and efficiently than the participants who did not use neuropriming.

These studies suggest that neuropriming is a promising new way to improve athletic performance. However, more research is needed to confirm these findings and to determine the long-term effects of neuropriming.

Here are some other athletes who are using neuropriming:

• Simone Biles, Olympic gymnast

• Rafael Nadal, tennis player

• Lindsey Vonn, alpine skier

• Stephen Curry, NBA basketball player

• Alex Morgan, soccer player

• Roger Federer, tennis player

• Jordan Spieth, golfer

• Katie Ledicky, swimmer

Here are some specific examples of how neuropriming is being used by elite athletes:

• Serena Williams: Williams uses neuropriming to improve her reaction time and accuracy. She wears a headset that sends electrical pulses to her motor cortex, which helps her to fire her muscles more quickly and precisely.

• Roger Federer: Federer uses neuropriming to improve his focus and concentration. He wears a headset that helps him to block out distractions and stay in the present moment.

• Jordan Spieth: Spieth uses neuropriming to improve his power and endurance. He wears a headset that helps him to recruit more muscle fibers during his workouts.

• Katie Ledecky: Ledecky uses neuropriming to improve her swimming technique. She wears a headset that helps her to visualize her perfect stroke.

• Stephen Curry: Curry uses neuropriming to improve his shooting accuracy. He wears a headset that helps him to focus on the target and release the ball at the perfect moment.

These are just a few examples of how neuropriming is being used by elite athletes. The technology is still in its early stages, but it is showing great potential to help athletes reach new levels of performance.

It is important to note that neuropriming is not a miracle cure. It is a tool that can be used to improve performance, but it is not a guarantee of success. Athletes who use neuropriming still need to train hard and be dedicated to their sport.

For more on mental conditioning, enroll in our new online, self-paced course developed by Psychogenyx:  Strengthening Your Mental Core. 

Unveiling the Sleep Hygiene Protocols for Elite Athletes

Achieving peak performance as an athlete requires more than just physical training and talent. Adequate sleep and effective recovery strategies play a crucial role in optimizing athletic performance. In this blog post, we will explore the sleep and recovery protocols followed by specific elite athletes, unveiling their secrets to success. These practical guidelines will help athletes at all levels unlock their full potential and maximize their performance.

1. LeBron James - NBA Superstar:

LeBron James, renowned for his incredible athleticism and longevity in the NBA, attributes a significant part of his success to proper sleep and recovery. His protocol includes:

a) Sleep duration: Aim for 8-9 hours of sleep per night to promote muscle recovery and mental clarity.

b) Regular sleep schedule: Maintain consistent bed and wake times to establish a healthy circadian rhythm.

c) Power naps: Incorporate short power naps (20-30 minutes) to enhance alertness and recharge during the day.

d) Quality sleep environment: Create a cool, dark, and quiet sleep environment for optimal rest.

2. Serena Williams - Tennis Champion:

Serena Williams, one of the greatest tennis players of all time, recognizes the importance of sleep and recovery in her training regimen. Her protocol includes:

a) Sleep hygiene: Prioritize winding down before bed by avoiding screens and engaging in relaxing activities like reading or meditation.

b) Compression therapy: Utilize compression garments or sleeves to enhance blood flow, reduce inflammation, and expedite muscle recovery.

c) Active recovery: Engage in light exercises or yoga to promote blood circulation and alleviate muscle soreness.

d) Hydration: Maintain proper hydration levels to aid in recovery and prevent cramping.

3. Cristiano Ronaldo - Soccer Icon:

Cristiano Ronaldo, a soccer phenomenon, is known for his extraordinary work ethic and dedication to maintaining peak physical condition. His sleep and recovery protocol includes:

a) Ice baths: Take ice baths or contrast showers to reduce muscle inflammation and promote faster recovery.

b) Sleep tracking: Utilize sleep tracking devices to monitor sleep quality and make necessary adjustments to optimize rest.

c) Proper nutrition: Fuel the body with nutrient-dense meals and incorporate sufficient protein intake to support muscle recovery.

d) Stretching and flexibility exercises: Prioritize stretching routines and yoga to enhance muscle flexibility, prevent injuries, and aid in recovery.

Additional Tips and Approaches to Sleep Hygiene

Sleep hygiene is crucial for athletes to optimize their performance and achieve a flow state. Here's a comprehensive sleep hygiene protocol for an elite athlete:

1. Establish a Consistent Sleep Schedule:

   - Set a consistent sleep schedule by going to bed and waking up at the same time every day, including weekends.

   - Aim for 7-9 hours of sleep per night, depending on individual needs and recovery requirements.

2. Create a Sleep-Friendly Environment:

   - Make sure your sleep environment is comfortable, cool, dark, and quiet.

   - Invest in a high-quality mattress, pillows, and bedding that provide optimal support and comfort.

   - Use blackout curtains or an eye mask to block out any unwanted light.

   - Wear earplugs or use a white noise machine to minimize noise disturbances.

3. Establish a Relaxing Bedtime Routine:

   - Create a pre-sleep routine that helps signal your body and mind that it's time to wind down.

   - Avoid stimulating activities or electronic devices (smartphones, tablets, laptops) at least 30 minutes before bed.

   - Engage in calming activities such as reading a book, taking a warm bath, practicing relaxation techniques (deep breathing, meditation), or listening to soothing music.

4. Optimize Sleep Environment for Recovery:

   - Ensure your sleep environment promotes optimal recovery. Consider using recovery aids such as compression garments, hot/cold therapy, or relaxation tools

.

   - Consider using a sleep tracking device or app to monitor your sleep quality and make adjustments if necessary.

5. Manage Nutrition and Hydration:

   - Maintain a well-balanced diet and avoid heavy meals close to bedtime.

   - Stay adequately hydrated throughout the day, but limit fluid intake close to bedtime to avoid disruptive nighttime trips to the bathroom.

6. Limit Stimulants:

   - Minimize or avoid caffeine and other stimulants, particularly in the late afternoon and evening.

   - Be cautious of the effects of pre-workout supplements or energy drinks, as they may interfere with your ability to fall asleep.

7. Manage Stress and Mental Well-being:

   - Develop stress management techniques such as mindfulness, meditation, or journaling to help clear your mind before bed.

   - If you're feeling overwhelmed or anxious, seek support from a mental health professional who can provide guidance and coping strategies.

8. Establish a Sleep-Friendly Exercise Routine:

   - Engage in regular physical activity, but avoid intense exercise close to bedtime, as it can stimulate the body and make it harder to fall asleep.

   - Consider incorporating relaxation exercises or stretching into your post-workout routine to promote physical and mental recovery.

The sleep and recovery protocols followed by elite athletes are key components in achieving and sustaining peak performance. By incorporating these practical guidelines into your own training regimen, you can enhance your athletic performance and overall well-being. Remember, sleep is not a luxury but a necessity for optimal performance. Give your body the rest it deserves, implement effective recovery strategies, and unlock your true potential as an athlete.

Remember, every athlete is unique, so it's important to personalize and adapt these guidelines to suit your specific needs and preferences. Regularly evaluate and adjust your sleep hygiene routine to optimize your performance and achieve a flow state.

Finally, it's important to consult with a trusted and qualified healthcare professional or sports specialist before implementing any new sleep or recovery protocols to ensure they align with your individual needs and circumstances. 

Days of Reckoning for Youth Sports

“Nerves are something a lot of younger athletes come to me with. I suppose they might not have the strategies to deal with it. One of the first things I do with an athlete who gets nervous is I say to them it’s normal to get nervous. It’s usually about where the nerves are coming from and what are they stemming from?

“Nerves are just a reaction in your body. You feel the same on a rollercoaster when you get near the top. Physically it’s the exact same. It’s excitement. On raceday suddenly nerves are bad.

“I usually explore why is it that nerves are giving people that bad feeling. It’s funny cause a lot of it is picturing the ‘what ifs’."

--Jessie Barr, sports and performance psychologist, former Olympian from Ireland.

According to the National Federation of State High School Association’s annual participation survey, sports participation is down for the first time in 30 years. American football, in particular, saw a low for a fifth consecutive year, something that may be attributed to safety concerns. But what about participation in other, non-contact sports, such as soccer, baseball, and tennis?

1. Sports Are No Longer “Fun”

Studies cite many benefits of participation in sports, many of which have to do with the development of life skills such as teamwork, personal accountability and sportsmanship. Of course, sports are also about having fun — at least, they used to be.

Dr. Vassilis Dalakas, Ph.D., visiting professor of sports marketing at San Diego State University, says “I realize many will blame the popularity of technology and video games as the reason why kids don’t find sports fun,” Dalakas says. “However, as a researcher of sports fan psychology, a coach of youth sports and a parent, I can attest that a big reason for [the decline] that many parents get extremely intense about youth sports in their desire to see their kids’ teams win.”

This phenomenon, which he refers to as “Basking in Reflected Glory,” has begun to infiltrate youth sports. The extreme parent-exterted pressure on kids to win takes away any joy they might have in merely participating, developing skills or improved performance from game to game.

2. Video Games

Despite Dalakas assertions video games aren’t to blame, Richard Williamson, head coach of boys’ lacrosse and administrator for Ballistic Sports Group, sees things differently.

“In the past year, I had three separate sets of parents tell me their sons didn’t want to play lacrosse because they were too involved with Fortnite,” he said. “I’ve always had kids who played video games, but at least we had them coming out [to play sports]. This was the first time I’ve ever had parents letting their kids opt out of sports to play video games. Other coaches told me the same thing.”

3. Commitment

A parent of two middle school boys, Sara E. Routhier says, “I think one of the big reasons parents aren’t enrolling their kids in sports is the pressure to commit a great deal of time and money. [In addition to the] the cost of registration fees, equipment, and travel, there are the expectations.”

Many parents claim the difficulty of fitting in multiple practices between work, homework and other commitments is too much to handle.

4. Crazy Sports Parents (and Coaches)

They pace the sidelines, they scream at 6-year-olds (their children, your children, and you), they berate referees (often volunteers), they demand that their bewildered and still-inexperienced child hustle, run, pass, score, or perform any number of ESPN highlight-worthy skills and scream commands that are often in total conflict to the coach’s directions.

Dr. Matthew Goldenberg, a Yale psychiatrist, said that some of the same psychological impulses driving fan behavior also drive parental behavior.

Those behaviors can include “Displacement” – when we shift our bad feelings about one area of our lives to something less threatening, “Schadenfreude” – a tendency to take pleasure when others fail, and “Splitting” – avoiding life’s ambiguities by resorting to black-and-white thinking.

“Identification is [also] an obvious answer,” Goldenberg also said. “Their child’s success or failure is a reflection on them.”

Parents may also be burned out, worn down and short-tempered after spending an entire day attending multiple travel team games, according to sports psychology expert Dr. Joe Ross, president of Huntsville, Alabama-based firm Higher Echelon and longtime youth sports coach.

And the stakes may feel higher than ever because parents spend so much more money on their kid’s sports than parents did decades ago, Ross said.

According to the Journal of Applied Sport Psychology, research suggests youth sports game anger is typically triggered when parents perceive that referees, coaches, players, or other parents are acting uncaringly, unjustly, or incompetently.

Research shows that bad sideline behavior at youth sports games is counter-productive. When kids are yelled at, they can experience stress-induced physical responses that negatively affect their performance. They are also at risk of developing mental health problems such as depression and anxiety.

Parents should remember that kids are still learning and enjoy the process, regardless of wins or losses, Ross said.

“We’re not at school standing over their shoulder yelling at them during their Algebra test,” Ross said. “We allow that process of learning to go through. It’s the same process in sports.”

At middle school, Lindsay Lane Christian Academy in Athens, Georgia, basketball fans are expected to be calm, quiet, and respectful. Head of School Stephen Murr has helped the school community was a good example, acknowledging that he does have to address inappropriate fan behavior from time to time.

“There’s an emphasis on letting people know what we expect,” Murr said. “All of our athletes sign an agreement and the parents sign a code of conduct. We don’t think it’s a good thing for us to boo, to laugh at people who mess up. We’re there to cheer our kids.”

5.  Safety:  Injury and Burnout Risks

Of course, safety is always going to be a concern, regardless of the sport the child chooses to play. Parents may overlook possible risks associated with non-contact sports, but many can’t do the same when it comes to risks associated with football. According to the results from an NBC News/Wall Street Journal poll from last year, nearly 50% of parents — 53% of mothers and 39% of fathers — would discourage their child from playing football due to concussions and other safety hazards.

“These kids are going into the league already banged up, and I think parents and coaches need to know [that] … well, AAU coaches don’t give a f---. AAU coaches couldn’t give a damn about a kid and what his body is going through. 

“It was a few tournaments where my kids - Bronny and Bryce - had five games in one day and that’s just f---ing out of control. That’s just too much…

“So, I’m very conscious for my own son because that’s all I can control, and if my son says he’s sore or he’s tired, he’s not playing.

“Because a lot of these tournaments don’t have the best interest of these kids, man. I see it.

“It’s like one time, they had to play a quarterfinal game, a semifinal game and a championship game starting at 9 a.m., and the championship game was at 12:30 p.m. Three games. I was like, ‘Oh, hell no.’ And my kids were dead tired. My kids were dead tired. This isn’t right. This is an issue.” --LeBron James.

James granted Yahoo Sports an exclusive interview that covered a wide range of safety issues such as:  the state of load management, the demanding AAU culture that often leads to injury and burnout, how he monitors his son’s involvement, and preventable measures to ensure that young athletes aren’t being taken advantage of and physically damaged before beginning their professional careers.

“I think [AAU] has something to do with it, for sure,” James said. “It was a few tournaments where my kids — Bronny and Bryce — had five games in one day and that’s just f- - -ing out of control. That’s just too much. And there was a case study where I read a report. I don’t know who wrote it not too long ago, and it was talking about the causes and [kid’s] bodies already being broken down and they [attributed] it to AAU basketball and how many games that these tournaments are having for the [financial benefit]. So, I’m very conscious for my own son because that’s all I can control, and if my son says he’s sore or he’s tired, he’s not playing.

Obviously, LeBron James isn’t a fan of modern Amateur Athletic Union basketball.

The four-time NBA MVP, who’s gotten the chance to witness current AAU culture as a parent thanks to the participation of his two sons, Bronny and Bryce.

Many kids who participate in AAU basketball specialized early—meaning they began playing only basketball before they hit high school.

Instead of spending time honing a variety of different physical and mental skills playing multiple sports in both organized and unorganized environments, they simply devote all those hours (and perhaps more) to playing just one sport, subjecting their body to the same repetitive actions multiple hours a day over the entire year.

Some of the top high school players in the country play approximately 30 AAU games a year, plus a few play on the USA Basketball U19 national team, and that is all on top of a high school basketball schedule that ranges from 25 to 35 games. That’s around 80 games of organized play a year, not including practices, scrimmages and pickup ball.

Early specialization is speculated to be one cause of the New Orleans Pelican rookie Zion Williamson’s injury-riddled start to his NBA career.

James also believes that poor nutrition isn’t helping matters, either.

“And they don’t eat great, too. The nutrition part. They don’t eat well at 14, 15, 16. They’re taking all that pounding and then they’re not putting the right s**t in their body. It’s tough,” says James. “There’s no Whole Foods in those small cities. Those kids are eating McDonald’s, bro. They’re eating bad, and they’re playing five, six games a day. Come on, man. That’s what it is.”

James grew up participating in several AAU tournaments, he says the system has drastically changed since then. He also believes that playing pick-up games, often against older competition, was a much bigger factor in his success than AAU.

“There are way more tournaments, there are way more showcases now compared to when I played,” James said. “You know how we got better as kids? We played against older kids because we knew if we lost, we had to wait a long-ass time before we got back on the court…That was our motivation. That pushed us. That’s how we got better.”

James did not specialize early himself. His first love was football.  He was an All-State receiver at St. Vincent-St. Mary High School (Akron, Ohio). He continued playing football all the way up until his senior year of high school.

While many parents rush their children into early specialization in hopes of a college scholarship and career in professional sports, LeBron’s childhood was different. He believes his most valuable basketball development came via pick-up games, not organized tournaments or private skill sessions, and he continued to compete in multiple sports well into high school.

While James forbids his own sons from competing in youth football due to safety concerns, he did encourage them to participate in sports such as soccer and baseball. Now that they appear to be specializing, he’s concerned about them being pushed to play too much basketball.

“I think it’s just based on if [parents] know you have a special kid or some special kids, you can’t be putting them in every f***ing tournament just because people want to see them,” said James. “But like I said, these coaches don’t give a damn about these kids. I care about my kids. I don’t put my AAU kids in every tournament. We probably play like five or six tournaments a summer.”

The Era of Load Management Begins

Beginning with San Antonio Spurs head coach Gregg Popovich, who was known to give exhausted players a night off particularly after back-to-back games, other star players taking the night off in the NBA has ignited a contentious discussion in recent years as the trend grew.

Los Angeles Clippers superstar Kawhi Leonard became the player most associated with the term “load management” when the Toronto Raptors reduced the amount of games he played in his lone season with the franchise that ultimately led to an NBA championship.

And while load management isn’t an approach many fans are approving readily, the conversation has progressively advanced to questioning what has contributed to this attempt at body preservation.

Former Phoenix Suns head coach Earl Watson, also a 13-year veteran of the NBA as a player, recently tweeted that AAU basketball is the reason players are entering the league with a considerable and alarming amount of wear and tear.

A Guide for Parents

Could the seemingly small things we do or say affect the mental game of our young athletes just as much as the “crazy” adults on the sidelines and their explosive behavior? Are words of encouragement, like, “Just go out there and try your best!” actually doing similar but just less obvious damage?

The book, Beyond the Scoreboard: Learn It Through Youth Sports, Carry It Through Life, co-authored by Celeste Romano, and Dr. Nick Molinaro, licensed psychologist with specialty in performance and sport psychology, provides a way to craft a young athlete’s environment to positively impact their mental game. They discuss factors that contribute to burnout, resentment, and even physical injury.

What a parent says after a big loss can help a child maintain their passion for sport and develop a growth-mindset lifestyle.

The authors say “When 70% of youths leave organized sports by the age of thirteen, losing out on the physical, social, and emotional benefits derived from athletic participation, we have to get serious about our approach to coaching and leading them.”

Romano says that many sports parents minimize and discount the impact of their words and criticisms on their young athlete. Parents may think sometimes that they aren’t listening to us or care what their parents think, but the truth is they hear and see everything we do.

When parents berate their kid’s performance in the name of “mental toughness” or “tough love” kids shrink from it. You can see it on their faces or their body language. Their emotional and physical well-being is bruised. And those bruises effect performance, because on the field their mind is worried about the repercussions after the game, not what they need to do to perform in the game.

Dr. Molinaro believes that “parents are the epicenter of a child’s world from birth. The environment each parent provides will affect, for the good or bad, inherent qualities given to the child by nature.

“If a parent provides feedback with critiques specific to performance skills, encourages them to learn from their failures instead of fear them, and doesn’t tie their love to the child’s performance, the child will, in practice and competition, be solely focused on the skills they need to execute in competition. Ultimately, they will then perform at a higher level.

“How parents communicate with their child, through words or actions, will impact their ability to develop a strong mental game. What is learned in competition, whether or not the player is of exceptional or average potential in the sport, will have significant impact on them. Winning or losing should never be the importance of the process of playing sport. Playing should be enjoyable and executing at one’s highest level should be instilled in competitive situations early on in life.

"For example, if a parent focuses on the importance of winning, they convey to their child that winning is what matters. However, high performing athletes are high performers because they have a passion to perform. Winning is just a by-product. High performing athletes see failure as a growth opportunity, to redefine their skill parameters raising their performance bar, not something to fear or be defeated by. So, if a parent’s sideline conversations revolve around winning or admonishing the player over a loss, they send the message that winning is what matters and, in the end, stifle the child’s ability to grow as a player – they have in fact limited their child’s potential."

"High performers all share one thing in common. They all have a low need for positive reinforcement. Basically, these athletes perform at such a high level because during practice and competition they are solely focused on the skills they need to do. They aren’t worried or preoccupied with anyone’s reaction on the sidelines.”

Self-Confidence vs. Self-Efficacy

Dr. Molinaro states that parents and coaches alike foster the false theory that all a player needs is confidence. Two basic processes influence confidence; both are frequently unreliable indicators of success. The first is “belief.” Many say that what a person believes predicts their behavior. Values are great examples of beliefs. However, beliefs don’t always tell us the truth. The second process influencing confidence are “feelings.” Like belief, feelings also don’t always tell us the truth. You can believe/feel something is true, but that does not necessarily make it so. High confidence does not necessarily correlate to high performance; nor does low confidence correlate to low performance.

Dr. Molinaro asserts that confidence and emotions are overrated in performance.

Coaches and parents often say, “Oh, he just needs a little confidence and he will play better.”

In line with what legendary psychologist Dr. Albert Bandura has said, "what young developing players need isn’t confidence but self-efficacy . . . . The key is what is the truth about an individual’s performance – not what they “believe” or “feel.”

Self-efficacy is based on truth and knowledge without doubt. Self-efficacy is a more scientific approach, one that deals in facts and not feelings. In the model that confidence is essential we see an elemental flaw. Bandura’s findings reduce self-effacy to a simple concept: The key is what is the truth about an individual’s performance – not what they “believe” or “feel.” If the truth is that the individual can execute specific behaviors that is what they should focus upon.

For example, take Olympic swimmer Michael Phelps. His performance history has little to do with his so-called self-confidence. He focuses on a truth that he knows because he’s established his truth through hours of practice – he is likely to swim fast, very fast. He knows without a doubt what he is physically capable of doing and he does it even when he is not feeling great about himself. His truth drives the performance.

After The Game

Parents shape the environment that influences their child. They build that environment with each and every interaction. When the child comes off the playing field and a parent is yelling at them and giving harsh critiques, the child will see and hear that Mom or Dad is angry about poor performance and are only happy when the child plays well.

So what do parents need to do:

1. Parents must clearly communicate empathy. They need to not talk in overly harsh, critical tones.

2. They need to keep any and all critiques specific to how a child performs a skill. Focus on strengths, specific demonstrations of skills, first.  Such as: I liked the way you anticipated your opponent coming across the field. Or, I noticed your head lifting on the down swing with your driver.

3. Use every performance as a time to talk about improving by asking:

• How do you feel you did today?
• What did you learn on the field today that you want to improve on or perhaps do again because it worked well?

4. Keep all general comments focused on the idea of the child having fun. Parents need to foster the importance of joy being linked to sports. If the child fails to feel joy, then they won’t have passion and will stop playing a sport.

5. Avoid talking about winning. Change the focus from winning/losing to growing/learning. Winning should never be the focus, growth and learning should be. The player that is growth-minded will push themselves to be higher-performers.

LeBron James and the Flow State

During the 2011 NBA Finals between the Miami Heat and the Dallas Mavericks, I wrote a blogpost about LeBron James suggesting that he was thinking too much:

Peak Performance: The Blog: LeBron Is Not Shrinking From the Stage, He's Think...

Bless his heart, he is doing it again with the Cleveland Cavaliers.  LeBron may be too smart for his own and the team's good. As he works to help build a winning team and a climate of success in his return to Cleveland,  he may be back to thinking too much about his role, his teammates, how to facilitate, how to fit it. Of course those issues are important, but that is the coaches' job.

Right now, LeBron is still the best individual basketball player in the world.  He is best and the team works best when LeBron lets himself be LeBron. He works very hard at his craft.  He is at his best when he lets his extreme mental and physical preparation to what it does best:  let his talent and muscle memory take over during games.  It is his teammates responsibility to also do what they do best to act and react to his lead.

Yes, it will take time to make it all fit fluidly.  This is a different team than the Miami Heat.  Their point guard, Kyrie Irving, is a young, immature, shoot first, point guard.  The team is used to losing. The team will be better in March and April than it is now.

Yes, LeBron is a thoughtful, mature, generous, gracious teammate who want to be patient with his young team.  He is also a force of nature, will, intelligence, preparation and talent.  Only he can unleash that combination and bring himself to that point where purpose and preparation equal peak performance.

At this point in his career, with this team, his most valuable leadership trait is his example as a player. He may make a very good coach in the future, but now, in Cleveland, he must lead by example. He must be willing to create that "flow state" into which all of his teammates can enter. That is what the city of Cleveland wished for. They are waiting. We all are waiting.

LeBron James & The Absent-Minded Athlete (VIDEO)

In the video above, LeBron James throws down a vicious slam against a capable squad of fellow NBA players defending the play.  How does he do it?

What if the difference between LeBron and most other NBA players is the frequency of his ability to, at least momentarily, forget what he isn't humanly supposed to do?  He forgets to fail.  He forgets his limitations.  

In other words, in a flash, LeBron's brain actually and suddenly malfunctions.  Rather than his brain's cortex filling his head with logical, reasonable reasons why he can't possibly beat his defender and the rest of the defending team to the basket, his cortex sends no message at all.  It short-circuits.  His ability to perform remarkable play after play is that his brain receives nothing to suggest possible (or certain) failure.  What if his brain's failure is the key to his success?  What if, at the moment of truth, LeBron and any other player in the NBA literally forgets what isn't or shouldn't be possible?  

By the same token, the opponents that failed to defend on the play allowed their individual cortex to work and their collective thinking functioned perfectly. Their experience with LeBron suggested that they wouldn't be able to stop him.  They were right, and, they failed.

What if mental conditioning is all about teaching your brain's cortex to malfunction?  What if LeBron James has learned how to conveniently forget what he can't or shouldn't be able to do?  Maybe what he is the best at is successfully shutting down his brain.  

Never mind, that's ludicrous.  I can tell people that.  That idea will never really take hold.  I wish I could make that thought go away.  I need to return to my senses.  I had better forget why mental conditioning works.  Wait a minute, what? Now, I'm confused.  More on this later.  

For more examples of possible brain malfunctions, watch this NBA.com Top Ten Plays Video from last night:

San Antonio Spurs and Miami Heat Square Off in the 2013 NBA Finals

“Those three guys have a lot of character and they make it easy for whoever we bring in to adjust and understand their role on the team. They help me do my job.

“Actually, it’s more important what they do than what I do as far as making those players feel comfortable, not intimidating them and giving them the time and the space to form their own games around them. They’re responsible for allowing that to happen over the years."

--Gregg Popovich, talking about the Big Three of the San Antonio Spurs: Tim Duncan, Tony Parker and Manu Ginobili, the evolution of the franchise and its winning tradition.

The 2013 NBA Finals will begin tonight. This much anticipated match-up will pit the NBA most consistent and respected franchise of the last 15 years, the San Antonio Spurs; against perhaps the most scrutinized, criticized, and talented team in the league the past three years, the Miami Heat.

The Heat have the MVP and best player in the world, LeBron James. James can single-handedly take over a game and a series. The Spurs have an experienced, well-oiled machine that relies on precision, execution, and team play.

 Asked to explain the team’s continuous success, Popovich said: “It’s a total function of who those three guys are. What if they were jerks? What if they were selfish? What if one of them was, you know, unintelligent? But the way it works out, all three of them are highly intelligent. They all have great character.”

The San Antonio Spurs have been maligned for years for being old and boring, too long in the tooth to be considered serious championship contenders. However, it has been the Miami Heat that have looked old and tired in their Eastern Conference final against the Indiana Pacers. The Spurs' last NBA championship was earned in 2007, while the Heat are defending champions. Despite having the NBA's best regular season record including the second longest winning streak in NBA history, the Spurs appear to have the momentum and an increasingly strong support base in the media. 

The Spurs bring a structure, a system, a culture and a strategic approach to sustained winning that has been unmatched in all of sports in the last three decades. Will this be enough to overcome a team brought together via free agency to win and win now? Will an organization built for the long haul be able to beat a superstar-oriented team of hired guns?

We have as many as seven games to watch and learn. Enjoy the battle. 

Excerpts from nytimes.com (06/02/2013 & 06/05/2013).

2013 NBA All-Star Game Highlights (VIDEO)

For those who missed the game, or who can't get enough, this video will do just fine.  Enjoy.  

Kobe Bryant & LeBron James: The Competitive Spirit at Its Finest

“When have I not competed?” 

--Kobe Bryant, talking before the 2013 NBA All-Star Game in Houston Sunday night, reminding fans and the media about his ever-present competitive spirit, despite starting in his 15th All-Star Game.

Kobe Bryant has been able to avoid complacency throughout his 17-year career. The NBA All-Star Game's all-time leading scorer, Bryant finished with nine points, eight assists and four rebounds, but, most importantly, shut down Eastern Conference All-Star LeBron James at the end of the game when it counted. Bryant helped to preserve a West All-Star win on Sunday night at the NBA All-Star Game. In the fourth quarter, Bryant asked to guard the James, of the Miami Heat, the current NBA MVP.  Bryant blocked James shot twice during crunch time.

When asked if he was surprised by Kobe's defensive performance, James said: "No, he does it all the time. I am absolutely not surprised. It was all in good spirit. It was just two guys who love to compete, (who) love to go at it. It was a lot of fun."

"It's fun to be out there with them," New York Knicks forward Carmelo Anthony said of James and Bryant. "It's fun to see. It brings the best out of everybody, as you can see…I love that competitive spirit, that competitive nature in Kobe and LeBron."

Despite his Lakers' being a long-shot to even reach the playoffs, Bryant remains motivated for more titles.

“I was concerned about reaching the first one, and the second one, the third. There’s always that concern, which keeps you prepared, keeps you on edge."  

--Kobe Bryant, Los Angeles Lakers' All-Star, discussing his championship hunger.

Excerpts from the nytimes.com (February 15, 2013), washingtonpost.com (February 18, 2013), usatoday.com (February 18, 2013).



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Building Good Chemistry: 2012 Team USA (Basketball)

Yes, they are the best basketball players in the world and they proved it.  But, as it played out, Team USA developed teamwork.  When they had to take on roles: scoring, defense, rebounding, passing etc., they found a way.  When they had to respond to pressure they responded as a team.  

"They really like one another," Team USA coach Mike Krzyzewski said during training camp. "You can see it."

"The chemistry is good," LeBron James said. "It's great, honestly."

Remember, one of the reasons that the gap between America and the rest of the basketball world closed over the past 30 years was because everyone else sent together teams of grownups who had been playing together since they were teenagers, while the U.S. cobbled together squads, gave them a couple of weeks and tried to make the best of it.  International teams beat Team USA individuals.

Since, Jerry Colangelo and Mike Krzyzewski took over the program, the emphasis has been on teamwork and chemistry.

"When we're going overseas, we're playing against teams that have been together for a while," Kobe Bryant said. "So you have to have that chemistry and understanding of where you're going to be offensively, but especially defensively, knowing where guys are."

Team USA won the gold and teamwork is why.

To watch the Gold Medal game vs. Spain, click on:  http://www.nbcolympics.com/news-blogs/basketball/u-s-men-take-gold-from-spain-again.html?chrcontext=team-usa

Excerpts ESPN.go.com (07/13/2012).

LeBron James Learns to Block Out the Noise

"It took me to go all the way to the top and then hit rock bottom basically to realize what I needed to do as a professional athlete and as a person. I’m just happy that I was able to be put back in this position. I trusted my instincts, I trusted my habits that I built over the years and I just got back to being myself. And I didn’t care too much about what anyone said about me. I just kind of made my own path, but did it the right way.”

--LeBron James, discussing his mindset during the season and the 2012 NBA Finals, which led to an MVP season and a championship for the Miami Heat.  

Trailing 3-2 in their series with the Boston Celtics, the Heat headed to Boston for Game 6 and facing another possible disappointing exit in the 2012 the 2012 NBA Eastern Conference Finals.  Last season, the Heat lost to the Dallas Mavericks in the finals.  


James' leadership and shot selection, the team's offensive strategy and head coach Erik Spoelstra's competence were being criticized, something that had been a constant occurrence over the past two seasons.    That night, James scored 45 points and grabbed 15 rebounds in one of the best big-game performances in the history of the NBA playoffs. 


After the game in Boston, he said, "I don't really hear the outside noise of what's said about me or my team."  


The Heat went on to win Game Seven and then followed that up with a win in the NBA Finals, beating the Oklahoma City Thunder, 4-1.   


Excerpts from www.nytimes.com (6/20/2012) and www.Sfgate.com (6/23/2012).

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The Miami Heat's Wade and James Catch Fire

Since losing teammate Chris Bosh to injury and then trailing the Indiana Pacers 2-1 in their NBA playoff series, the Miami Heat's Big Two have gone wild. LeBron James has averaged 32.7 points, 11.3 rebounds and eight assists on 55 percent shooting, while Dwyane Wade averaged 33 points (he scored 99 in the three games, James 98), 7.3 rebounds and 3.7 assists on 62 percent shooting.

"We needed it," Wade said. "When you talk about three games, two guys being dominant at the same time, this was probably the best we've been."

The Heat now await the winner of the seventh game of the Boston Celtics-Philadelphia 76ers series.

Can the Heat's Big Two stay hot? Will they have to to stay competitive?

Excerpt from ESPN.com (5/25/2012)


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LeBron James Having MVP Season

In a win over the streaking New York Knicks in Miami, Le Bron James of the Miami Heat, chipped in 20 points and nearly had a triple-double, finishing with 9 rebounds and 8 assists. James also had five steals.

"He was just so locked in," Joel Anthony, Miami Heat center said of James. "He set the tone."

James played 41 minutes,but his 37-minute average this season is more than two minutes fewer than he averaged last year. He has made the most of his time on the court: a career 48 percent shooter, he is making 55 percent of his shots and averaging 8.1 rebounds - 1 above his career mark.

"He's playing the best basketball I've ever seen him play," Udonis Haslem, Miami Heat forward said, adding, "He's the M.V.P."

Excerpt from nytimes.com (February 24, 2012).

LeBron Is Not Shrinking From the Stage, He's Thinking Too Much

“You’re at a point where you’re just not in a good rhythm.  You start aiming shots, you start thinking about plays too much. You start thinking about the game too much and instead of going out and reading and react and playing the game.”

--LeBron James, Miami Heat, after the Heat lost another close playoff game in the fourth quarter.

I have heard many people; friends and colleagues talk about LeBron James' struggles in these 2011 NBA Finals against the Dallas Mavericks.  Many say he is shrinking from the spotlight.  Others say he can't handle the pressure.  Still others say he is unable to play well with his other star teammates in the spotlight: that, he is taking a backseat to his teammates.  But, is it really that he is choking?    


But how does a two-time NBA MVP, Olympic gold medal winner choke?  How has a player who has been in the zone so often in the past, lose it?  How can an 8-year veteran of the NBA seem so lost?    


Right now, LeBron is aiming his shots and telegraphing his passes.  So, he misses shots badly and makes sloppy passes that are easily intercepted.  Offensively, he looks lost; as if he has forgotten how to play.  Then when he transitions to defense, he is still thinking about being lost on offense and so he does not react quickly enough on the defensive end of the court.  


He doesn't look like he is having fun.  He often talks about the Miami Heat playing better under pressure and when desperate.  That may be true because if you are desperate, you aren't thinking.  Your instincts take over.  Choking is about thinking too much.  


Is LeBron choking?  


I point you toward the definition of choking as discussed by Malcolm Gladwell and several others in recent years.    


He says that from an intuitive standpoint, choking makes little sense. Experience seems to count for little in times of choking. Choking occurs when we lose our focus, our ability to be "in the zone". Choking occurs when we are too focused on what to do.

Choking is the paradoxical failure of working too hard and in too focused a manner. The more we try, the more we choke. When we choke we revert to the mode of explicit learning. We return to slow, methodical non-fluid movements. We go back to the mechanical, conscious method of re-learning. We get away for intuitive, quick processing and revert to the methodical.


Does LeBron look mechanical?  Indeed, he does.


Is he panicking?  Is he folding under pressure?  No, I don't think so.  Panicking involves a losing of one's bearings and orientation.  It is about losing one's head and perspective.  But it isn't choking.  Choking is forgetting.  Panicking is excessively getting caught up in the importance of the moment.  It is emotional. Panicking is fear.  Choking is excessive thinking.      

This choke vs. panic distinction is useful if we look at the importance of learning and rehearsal. Getting in the zone is about using explicit learning and making the learning implicit. Staying in the zone is about ensuring that the learning remains implicit.

A structured learning approach to peak performance and installing some type of a stress-and-anxiety management system provides the vehicle that improves our ability to use learning to get in the zone and stay in the zone. We become immune from panic and choking.


In reality, choking is a very particular form of failure. When we learn, we learn sequences or patterns of activity, movement, and behaviors. As we rehearse these movements we get faster and smoother. This early learning is called "explicit learning", or learning that is done within one's awareness. Later, that learning, through repetition becomes automatic. Explicit learning becomes "implicit learning", or learning outside of our awareness. Explicit learning is deliberate and mechanical, while implicit learning is what takes over when we can behave in an automatic, fluid fashion, without thinking. In sports and athletics, for example, this implicit learning involves the development of "touch" and accuracy in a throw or a swing.

Under extreme stress and pressure, the explicit learning system can take over. This is the process of choking. In these instances of choking, athletes lose their touch, their fluidity; they are out of the zone. The athlete begins to be excessively deliberate and mechanical again, as they would if they were beginners. They revert to the explicit learning system.


How do you get out of that process?  You just play and relax.  You have fun.  Feel the joy of the moment; as you did as a young player growing up.  LeBron, I know that your every move is evaluated.  So what?  


LeBron:  Quit thinking and just play.


Excerpts from the New York Times.com (June 8, 2011) and Failure:  The Peak Performance Field Guide #2.