dribbling

Question
Hi. My name is Amanda Jackson. I am 16 and a sophmore at my school. I just finished my second year on the junior varsity squad at my school. The head coach at my school does not put juniors on varsity. That means that I have until next winter to get good enough to play on varsity. I consider myself an ok player but I want to be great. I am a 5"3 guard and have alot of energy and quickness. I have great defense and footwork. I am a pretty good shooter from the perimeter and inside the perimeter. The only problem that I think will hold me back from making varsity is that I am not a great dribbler or freethrow shooter. In practice I am ok because I dont think about it but once I get in a game I dont know what be going on. I know in order to make varsity I have to become a great dribbler and freethrow shooter. I have tried everything on my own and I just dont seem to be getting better because I cant stop thinking about it when I get in front of my coach or in a game.
 I really do want to get better. I love basketball!!! It has kept me out of alot of trouble and my mind focused on what I need to be doing in school. I have wanted to play basketball as my future career in college and after college. I plan to play for Duke or UNC after I get out of high school and I know in order to make it there I have to have good grades and talent and I know unless I improve at my dribbling and freethrow shooting it is out of the question. I know it seems that this is entirely too long so im going to end here. Hopefully you have tips that can help improve my skills.
                       
                     Sincerely
                        Amanda Jackson  

Answer
Hello Amanda

I have great news for you.  Because you CAN dribble and shoot free throws in practice, that means that you CAN do it during a game, because you HAVE the ability.  What you need is FOCUS.  

Have you ever been watching TV or reading a book and suddenly realize someone has been talking to you and you didn't even notice?  We've all had this experience.  That's a great example of the power of FOCUS that's insie of you.  You just need to learn to do it on purpose.

Here's a mental training tool that can help you.  Sit down, relax, take five slow deep breaths, then picture or imagine playing a really great game.  You are dribbling well, sinking all of your free throws and feeling confident and focused.  Make it a multi-media experience - the sights, the sounds, the smells, the physical feelings and how you feel inside, dribbling well and sinking all of your free throws.  After doing this for a few minutes, take a deep breath and open your eyes.  Stand up, stretch and shake it off.  Now repeat your imagination exercise.  After you've done this about 20 times, you are ready to take it to the next level.

This time, when you imagine being in a game, dribbling well and sinking your free throws, feeling confident and focused, choose a word or gesture that you link to that feeling (like the word SUCCESS or the gesture of pumping your fist).  As you practice this (a lot) your mind will learn to associate the word or gesture with the feelings of confidence and focus you've been building with your imagination practice.  What will happen is when you get into a real game, you say your word or do your gesture, and you WILL feel that confidence and focus. This may sound simple, but we learn by association (it's how our brain is wired) and now you are doing it on purpose.  I've helped many players improve using tools like this, they work!

And Amanda, please accept my apology for the delay in answering.  I've been ill and haven't been able to do much.

Good luck and let me know how it goes.

David

David Kenward, The Mental Coach
Sacramento, California
http://www.thementalcoach.com
Win the Mental Game: Perform better under pressure in any sport
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