Mental Imagery’s Many Functions

Mental imagery, or visualization, is one of the most important psychological skills and is used by successful athletes in all sports. Imagery can be applied in many ways. Among its primary uses are:
• Skill mastery
• Priming for performance
• Anticipating situations
• Confidence building
• Relaxation and psyching up
• Concentration
• Stress reduction

These functions are described in more detail below. The first four are typically associated with mental practice because they involve images of an action you wish to execute.

Skill Mastery

Learning and sharpening skills are major functions of visualizing. Whether it’s a physical game technique (e.g., a new release) or psychological method (such as thought stopping), your imagination can accelerate the learning process for all new skills and the honing of skills already developed. Continue reading ‘Mental Imagery’s Many Functions’ »

Let’s talk about the Master Plan. If you understand exactly what it is you’re trying to achieve, be it a major change or simply a fine-tuning, a plan will make it much easier to implement that change in your game. Once your plan is in place, committing your time and energy to the progress of your game will become a great deal more likely.

Physical Game

There are several ways to analyze your game. The best way is to look at your delivery on video. With the help of a coach, you’ll be able to see the particular parts you don’t like and formulate a plan to improve. Develop specific items to improve your physical game. Due to the fact that we’re all different, you must understand what is good for you as a unique individual and develop a personalized plan accordingly.

Equipment

It isn’t necessary to know everything a pro shop professional knows. What’s important is that you be thoroughly familiar with your equipment – what each ball does and when to use each piece in your “arsenal.” Matching equipment to the lane surface is what needs to concern you. You should know how much each ball hooks and for what lane conditions each ball is best suited. Continue reading ‘The Master Plan with Fred Borden’ »

Mental Hurdles Q and A with Dr. Eric Lasser and Fred Borden

Q - What’s the best way to get mentally prepared for more
challenging lane conditions?

A - Remember that competence is the cornerstone of confidence. So, first and foremost, become skilled in handling all types of conditions. The truth is you can learn to play on any pattern. No matter what your style of bowling, there is a way to solve whatever you encounter. To reach that level of adaptability you need a plan and a strong commitment to follow it. Here are our suggestions: Continue reading ‘Mental Hurdles Q and A’ »

Competition preparation begins before you arrive in the competitive arena. Don’t wait until you get to the bowling center to get into your routine. Set a routine for yourself that starts the night before the event. Set the guidelines for how much sleep you need, what you eat, and what you do. Once you have set this routine and find it helpful, stick with it. As said before, routine is an essential key to success.

Once you arrive at the bowling center prior to competition, continue your warm-up process. For some of you, this may include listening to a walk man or playing a handheld electronic game – whatever works for you. Continue reading ‘The Short Range Plan for Performance’ »

If you encounter a situation that’s potentially distracting or if you actually become distracted, the first course of action is to maintain or regain concentration by adhering to your routines, using visual and/or verbal cues, recalling past successes, committing to steady attention, immersing yourself in the process of bowling, remaining in the “here and now,” and looking at events constructively.

We want to underscore the importance of quickly returning to your mental and physical routines – your “home base” – if you get distracted. Reentering the flow of activities which comprise your routines creates a focused corridor to shot execution. The instant you’re distracted is the time to invoke “The 15 Second Rule.” This means getting your mind back to your routine within 15 seconds. Do this and you’ll have met the challenge posed by the distraction. Continue reading ‘How to Defuse Distractions’ »

Q - Competitors sometimes psych me out. What’s a good way to cope?

A – There are an endless number of things competitors can do, both subtle and heavy-handed, to interfere with an opponent’s bowling. Psych-out ploys can be aimed at distracting, upsetting, undermining confidence, and/or disrupting rhythm.

The top bowlers effectively block these moves. The lanes pose enough of a challenge – you simply can’t afford to let others get into your head. We’ll first alert you to some examples of what goes on in order to increase your awareness. Then recommendations will be provided concerning what it takes to combat these actions.

Comments about an opponent’s physical game, or any aspect of play, may lead to self-consciousness. This is true even if they’re positive. Calling attention to arm swing, tempo, release, etc. could break the effortless groove and absence of thinking on the approach that characterizes good bowling. Continue reading ‘Conquering Psych Outs Q & A – Part II’ »

Q - I know my family has the best intentions, but when they come to see me bowl, they give advice I don’t need, and it distracts me. I don’t want to hurt their feelings. What can I say to them?

A - In the context of competition, family and friends may very well be a supportive and overall positive factor for bowlers. In addition to any useful knowledge they may impart, their emotional backing can bolster spirits, boost confidence, enhance self-acceptance, and reduce stress. Yet this isn’t always the case. Unfortunately, friends or family can also be sources of stress. This is true whether they’re present during competition or just discussing bowling with you away from the center. Common issues include harsh criticism; conditional support; excessive, demanding, or inaccurate advice; controlling behavior; extreme distress over disappointing outcomes; competitiveness; and envy.

The key for athletes is thinking, feeling, and acting independently while respecting others’ feelings and perspective. Well-developed communication skills are essential for minimizing conflict and maximizing behavior that is helpful and uplifting. The goal is to draw what is positive from the relationship for the good of both your bowling and ongoing contact. Because our needs with family (including your spouse) and with friends are so intense, the issues cited are potentially disturbing and disruptive. Constructive communication can lead to more favorable interaction, if not complete resolution, of the issues from the athletes’ point of view. Families are a team and so are friends. When it comes to tools for communication and respect, the spirit as well as the specifics are the same whether your teammates are on the lanes or in the home.
Continue reading ‘Conquering Psych Outs Q & A - Part 1’ »

It’s time to bowl. Time to knock down pins and reap the benefits of your systematic preparation. Dedicated training has brought you to the point of maximum readiness. Pre-game routines have you set to perform. You now take the key final steps priming you to successfully execute.

These final steps to excellence comprise your routine leading to each shot during competition. Alternately referred to as “within-game routine,” “between-shot routine,” or “pre-shot routine,” this sequence of actions is necessary for performing well. Bowling your best requires a consistent routine before shots. This point deserves highlighting. No matter how hard you train or how talented you are, what you do immediately before each shot will affect the quality of your game, and if your routine fluctuates, so will your pin count. Continue reading ‘Pre-Shot Preparation’ »

You’ve bowled quite well in the first five frames against a tough opponent. The match is dead even. Leading off the sixth frame, the other bowler throws a Brooklyn strike. You’re in the pocket, but leave a ringing 10. You say to yourself, “Why don’t I get the breaks?” The spare shot misses. As your stomach knots up, your inner voice says, “Oh no, here we go again. Don’t choke.”

Because you keep a self-talk log and know your own tendencies, you quickly recognize the negative self-talk. What do you do next? A technique we recommend for quickly and effectively controlling negative self-talk as well as negative images is thought stopping. Let’s see how it works.

We suggest four thought stopping options:

1. Say the word “STOP” silently or envision another person saying this to you.
2. Visualize a stop sign.
3. Visualize a red light.
4. Combine the first option with either the second or third.

Continue reading ‘Thought Stopping Methods’ »