Month: April 2023

Imagery: The Mental Performance Hack You Need to Up Your Game

- Melinda Urick Leave a comment

As athletes, we know that physical training is important, but what about mental training?

The power of imagery is an often overlooked skill, but it can be a game-changer when it comes to boosting performance and confidence. Here are some tips to help you harness the power of imagery:

  1. Picture yourself succeeding: Visualization is a powerful tool that can help you prepare for competition and overcome self-doubt. Before a big game or race, take a few minutes to close your eyes and picture yourself performing at your best. Imagine yourself making that winning goal, crossing the finish line with a new PR, or nailing that tricky maneuver. The more vivid and detailed your mental image is, the better.
  2. Use all your senses: When you’re visualizing, don’t just rely on your sight. Engage all your senses to make your mental image as realistic as possible. Imagine the sound of the crowd cheering, the feel of the ball in your hands or the skates on your feet, the smell of the grass or the sweat on your skin (maybe not those sweaty wrist guards 🤢). The more sensory details you can include, the more effective your visualization can be.
  3. Make it a habit: Visualization is not a one-time trick. To reap the benefits, you need to make it a regular part of your mental training routine. Try to visualize before each practice or game, and even during downtime or before bed. The more you practice, the easier and more natural it will become.
  4. Stay positive: Visualization can be a double-edged sword if you’re not careful. If you picture yourself failing or making mistakes without course correction, you’re only reinforcing negative beliefs and self-doubt. I encourage the focus on positive outcomes and successes. Even if you don’t achieve exactly what you envisioned, you’ll still have a more optimistic and confident mindset.

Close your eyes, picture yourself kicking ass 🍑, and get ready to crush the competition.

Roller Derby and Confidence: The Secret Sauce for Crushing Your Opponents (and Your Inner Doubts)

- Melinda Urick Leave a comment

Roller derby is not for the faint of heart. You need to be tough, agile, and confident to succeed on the track. But how can you develop that confidence and stay on top of your game? Here are some tips to help you unleash your inner badass and conquer your opponents (and maybe even that nagging negative self-talk):

  1. Fake it till you make it: Sometimes, confidence is all about attitude. Even if you’re feeling nervous or unsure, try to act like you’re the coolest, most badass skater out there. Chances are, your opponents (and that inner nag) will feel intimidated, and you’ll start to believe in yourself too.
  2. Channel your inner Beyoncé: If anyone knows how to own the stage, it’s Queen Bey. Whenever you’re feeling insecure or doubtful, imagine yourself as Beyoncé, slaying the game with your moves and your confidence. Who run the world? Roller derby skaters, that’s who. Embrace that derby alter-ego!
  3. Don’t let your falls bring you down: Let’s face it, falling is part of roller derby. But don’t let your falls (or your bruises) get the best of you. Instead, see them as opportunities to learn and improve. And hey, at least you have a badass battle scar to show off.
  4. Surround yourself with your squad: Your teammates are your support system on and off the track. When you’re feeling unsure or insecure, lean on them for encouragement and motivation. And don’t forget to return the favor when they need it too.
  5. Remember why you’re doing this: Roller derby is a challenging, but ultimately rewarding sport. Whenever you’re feeling discouraged or doubtful, remind yourself why you love roller derby in the first place. Whether it’s the adrenaline rush, the camaraderie, or the chance to wear badass boutfits under the guise of your super-persona, focus on what makes roller derby awesome for you.

As a roller derby athlete AND a mental performance specialist, I know that roller derby is more than just a sport. It’s a way of life. That’s why I offer mental performance consulting services tailored to the unique needs of skaters. My goal is to help you crush your opponents and your inner doubts, so you can become the confident, badass skater you were born to be.

Lace up those skates, put on some Beyoncé, and show the world what roller derby is all about. Are you ready? Hell yeah, you are.

3 Essential Mental Performance Skills for Youth Athletes: A Guide for Parents 

- Melinda Urick Leave a comment

Working with young athletes, I have seen firsthand how important mental skills are for success in sport. While physical ability and technical skills are certainly important, it is often the mental aspect of the game that separates them from their peers. With that in mind, I wanted to share with parents three important mental performance skills that can help their young athletes reach their full potential.

  1. Goal Setting – Setting goals is essential to success in any endeavor, and sports are no exception. However, not all goals are created equal. To be effective, goals must be specific, measurable, and achievable. Encourage your child to set goals that are focused on their performance rather than the outcome of the game. For example, instead of setting a goal to win the game, encourage your child to set a goal to improve their accuracy with their shots or to maintain a faster pace than their last meet.
  2. Positive Self-Talk – The way your child talks to themselves can have a big impact on their performance. Negative self-talk can be defeating and can lead to feelings of anxiety and self-doubt, while positive self-talk can help build confidence and encourage motivation. Remind your young athlete of their strengths and abilities, and by using affirmations such as “I am strong” or “I can do this.” By doing so, they can build a positive mindset that can help them perform at their best.
  3. Mindfulness – By practicing mindfulness, young athletes can develop greater self-awareness and emotional regulation. Mindfulness is the practice of being fully present in the moment, without judgment or distraction. It can help young athletes stay focused and calm, even in high-pressure situations. Encourage your child to practice this by focusing on their breath, and by paying attention to their thoughts and feelings without getting caught up in them. Working up from there, they can eventually try incorporating mindfulness into their pre-game routine by taking a few deep breaths to center themselves.

Mental skills are just as important as physical skills when it comes to sports performance. As a parent, you can help your child develop these important skills such as goal-setting, positive self-talk, and mindfulness. While these three alone are powerful, other skills could be even more beneficial for your young athletes. Discuss with your child how they can practice their mental game, and subsequently experience more success in their sport.

Roller Derby and Confidence: The Perfect Match for Success on the Track

- Melinda Urick Leave a comment

Continuing the conversation on confidence in sport, today I’m talking specifically about the sport of roller derby – a sport that has been near and dear to my bruised hips for 12+ years.

Roller derby is a unique and challenging sport that requires not only physical but mental strength. As a roller derby athlete, you need to be able to take hits, make split-second decisions, and push yourself to your limits, all while maintaining a focused and competitive attitude. So, how can you build and maintain confidence on and off the track?

  1. Know your strengths and weaknesses: Roller derby requires a wide range of skills (and body types!), from blocking and jamming to communication and teamwork. Identify your strengths and focus on developing them further. At the same time, be honest about your weaknesses and work on improving them with the help of your teammates and coaches.
  2. Practice visualization: Visualization can help you prepare mentally for the challenges of roller derby – even with skills you’ve never done before. This one can be a really great tool for the beginner to roller derby! Close your eyes and imagine yourself making successful plays, avoiding or leaning into hits, or maybe jamming for the first time. The more you practice visualization, the more confident and focused you can be during bouts.
  3. Embrace the physical and mental challenges: Roller derby is a tough sport, and it’s normal to feel nervous or intimidated at times. However, it’s essential to embrace the challenges and push yourself beyond your comfort zone. As you face and overcome challenges, your confidence will grow, and you’ll become a better athlete and teammate. One of the mantras that has kept me going through so many years of this sport is: I can do anything for two minutes. For some, this perspective can be incredibly helpful in refocusing.
  4. Build a supportive team culture: Roller derby is a team sport, and your teammates can play a significant role in building your confidence. Surround yourself with supportive and positive teammates who lift you up and help you grow as an athlete. Encourage each other, celebrate successes, and learn from setbacks together.
  5. Set realistic goals: Setting goals can help you focus your efforts and track your progress. However, it’s crucial to set realistic goals that are challenging but achievable. Break down your long-term goals into smaller, manageable steps, and celebrate each milestone along the way. (Did you notice that celebration is a theme?)

A Mental Skills Coach Guide to Being Less of a Hot Mess (aka: how to avoid athlete burnout)

- Melinda Urick Leave a comment

Hey there, my fellow hot messes athletes! Today I’m going to talk about a topic that’s near and dear to our disorganized, caffeine-fueled hearts: athlete burnout. As athletes, we’re all about pushing ourselves to the limit, but sometimes that can backfire and leave us feeling a little more not than hot. So, how do we avoid burnout and stay on top of our game? Let’s dive in!

First of all, let’s define what we mean by burnout. Burnout is when we feel physically and mentally exhausted, lose motivation for our sport, and struggle to perform at our best. It’s like hitting a wall – suddenly we can’t keep going, no matter how hard we try. It’s like the Kool-Aid Man in reverse.

Now, as hot messes, we might be used to feeling like we’re always running on empty. But when it comes to athletics, burnout is no laughing matter. It can derail our progress, potentially lead to injury, and make us feel like we’re failing at something we (used to) love.

So, what can we do to prevent burnout?

  1. Prioritize self-care and rest: That means getting enough sleep, eating well, and taking breaks when we need them. I know, I know – taking breaks feels like the worst thing we can do for our athletic performance. We’re used to pushing ourselves to the brink of exhaustion and ignoring our own needs. Make sure that you have a scheduled “off” season, too. Taking breaks will help you recharge both mentally and physically and come back as an even stronger athlete.
  2. Embrace imperfection: We tend to put a lot of pressure on ourselves to be perfect. Perfection is impossible – and continually striving for it can lead to burnout. Recognize that mistakes and setbacks are a natural part of the process, and use them as opportunities to learn and grow. By taking the pressure off yourself, you can prevent burnout and experience more joy in your sport again.
  3. Remember the big picture: Athletics are important, but they’re not everything. When you’re feeling stressed or burnt out, remind yourself of the big picture. Why do you love your sport? What are your goals? What do you hope to achieve? By focusing on the bigger picture, you can put your current struggles into perspective and avoid burning out.

The next time you feel like you’re about to hit a wall (and not the figurative “wall” that runners frequently speak of), take a break. Go for a walk, read a book, or just sit and stare into space for a while. Nature is cool – AND restorative!  Your body and mind will thank you, and you’ll be a better athlete (and less of a hot mess) for it. Remember, you’re not a machine – take care of yourself, and you can keep striving for those athletic goals!

The Secret Sauce to Athletic Performance

- Melinda Urick Leave a comment

As an athlete, confidence can be your secret sauce to success – no burgers required (but don’t dismiss that BigMac as a prime recovery tool). Confidence can help you overcome challenges, take risks, and perform at your best when it matters the most. But let’s face it, confidence can also be as elusive as Bigfoot. One day it’s there lurking in the woods, posing for Insta… and the next it’s gone with nary a footprint. So, how can you find that elusive confidence and keep it when you most need it?

First, let’s clarify one thing: confidence is not about being perfect or invincible. It’s about believing in yourself and your abilities, even when you’re facing tough competition or setbacks. As the great basketball coach John Wooden once said, “Success is peace of mind, which is a direct result of self-satisfaction in knowing you did your best to become the best you are capable of becoming.” In other words, confidence is not about winning every time, but about knowing that you gave it your all and learned from your mistakes.

So, how can you boost your confidence as an athlete? Here are a few tips:

  1. Celebrate your successes: It’s easy to focus on your mistakes and failures, but don’t forget to celebrate your successes, no matter how small they may seem. Whether it’s a personal best, a good play, or a win, take a moment to acknowledge your hard work and progress. I like to keep a Success Binder to remind myself of these successes.
  2. Visualize success: Visualization is a powerful tool that can help you build confidence and focus your efforts. Close your eyes and imagine yourself performing at your best, overcoming challenges, and achieving your goals. The more vivid and detailed your visualization, the more effective it will be. This can take some practice!
  3. Embrace your weaknesses: Nobody’s perfect, and that’s okay. Instead of beating yourself up over your weaknesses, embrace them as opportunities for growth and improvement. Work with a coach or mentor to identify areas for development and create a plan to overcome them. *hint hint*
  4. Surround yourself with positive people: The people you surround yourself with can have a big impact on your confidence. Choose to spend time with people who support and encourage you, and avoid or ignore those who bring you down or undermine your confidence.
  5. Have fun: My number one ingredient of the Secret Sauce! Remember why you started playing your sport in the first place. Don’t forget to enjoy the process, and take time to appreciate the moments of joy and camaraderie that come with being part of a team or participating in a sport.

As a Mental Performance Specialist, I cannot understate the importance of confidence in athletic performance. My mental performance services focus on building resilience and a winning mindset – which is rooted in self-confidence. Confidence is not a fixed trait, but a skill that can be developed and strengthened with practice and support. Whether you’re a beginner or a seasoned athlete, I’m here to help you find your secret sauce of confidence and unleash your full potential.

Now, who wants a BigMac?