To achieve a higher level of performance on the football field requires discipline and proper behavior (habits). Some behavior changes are things that either the athlete or coach recognize. For example: losing weight = more exercise, diet, and increasing calorie burning activities.

But one of the most overlooked areas for improved performance on the football field, and life, is the mental aspect. 'Mental practice' has been a part of training athletes since the 1960's in Germany and has been studied with positive results by America and other countries. The one time we hear more about mental conditioning is during the Olympics. These people are the best at what they do and promote mental practice each time they are interviewed, either before or after competition.

**A downhill skier.."I just pictured the slope and myself going thru the gates at this certain speed or angle."

**A weight lifter.."I mentally lifted the weight prior to stepping on the platform."

These are just a couple examples of mental practicing we might hear from Olympic Athletes.

I wrote this coaching consultation instead of my usual special teams I would normally do for the NAFL due to I feel this is something that will help people achieve goals. And that is why we are here. (Besides, there is only so much you can write about special team play. Also I hope to be more intelligent than some may think....lol).

When speaking to groups, working out an athlete, or scouting at a combine I hear a lot of solutions to many problems you may encounter as an athlete (or salesperson) and vise versa. I hear an athlete will spend $500 for a speed camp to get a hundredth-second faster, $150 a month (that's about $1,800 a year)for supplements to get bigger and stronger, $1,000's on equipment and shoes, $800 a year for a gym membership, plus who knows what else! Now get this....one of the most beneficial things you could do is 'mental practice'. AND ITS FREE. Won't cost you a thing. So why don't more athletes and coaches utilize such a powerful and free tool? Especially if he/she wants to move up to the "next level".

Could it have something to do with not having the time to pick up a two inch thick, four-hundred page book written by someone with a Ph.D. in Sports Psychology? Or does this kind of book, or class, seem like something you could not sit thru or finish? Whatever the reason let me give you an explanation and break down of mental practice. Then maybe, if this helps, you will be inclined to take a class or read that four-hundred page book to research this more. O.k. maybe not....but at least I tried!

Mental Practice is simply repeating a task in your mind, without any movement from your body.

To understand how this works we can break it into two documented theories:

One is the symbolic theory. Mental practice, or imagery, is a coding system that will help you understand your movements. The symbolic theory shows that every move you make is first coded, like a blueprint, in your mind and nervous system. As you mentally practice an event, you are actually blueprinting each move, making the movements symbolic which in turn make them familiar to your body chemistry.

By doing mental practice, you are making the movements become more automatic and easier for your body and mind to recall.

If a quarterback mentally practices throwing a pass to a wide receiver he could picture the wide receiver running a post pattern. Seeing the receiver stride up the field, with a defender covering him. Then the quarterback sees the just right time to release the pass. Throws the ball. Then pictures the ball arriving in the receivers hands without him missing a step. This would be coding the body for the pictured performance. Each movement, from the drop to the release of the football is now blueprinted in the quarterbacks body coding system.

The other theory is psychoneuromuscular. Even though you are sitting (or laying) while mentally practicing there are actually very small muscle contractions being produced with the muscles being used in your movements. These are electronic impulses, or 'faxes', being sent to the tendons and muscles reminding them how to perform the needed movements for your sport.

Many years ago, while living in Phoenix, AZ (University of Arizona), I remember a study done where athletes mentally rehearsing had their electrical activity measured with an E.M.G. in the arms and legs. While the athletes, I do not remember what type of sports, mentally practiced the sport movements needed and a printout of the athletes muscle contractions were made. The printout (and study) of contractions and electrical firings dramatically increased with and corresponded exactly to the sport and movements used. You see, if rehearsed often you can strengthen and condition the muscle firings and neuromuscular "phone lines" so that the messages are transmitted and received more efficiently.

Practicing your position mentally is just as important as everything else you are doing to improve. Plus its cost effective. Try it for a while, make it a habit (behavior), you will not be sorry. Coaches encourage your players to picture their performance.

Part two to this will soon follow. Please e-mail any questions to me at defensiveback11@hotmail.com.

Thank you and good luck.

Coach R. Scott Zyniecki (Coach Z)