Hard Work – Pushing The Envelope

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How is your shooting going these days? Getting any better? Are your competition scores improving? Or are they stagnant? Are your competition scores a lot lower than your practice scores?

Many athletes “try” hard to improve and certainly want to improve. Yet, their progress slows and they spend lots of time on a score plateau. Lots of practice seems to have little effect.

Topic 1: Practice vs. Training

There is a time and a place in your training program for “just shoot” without evaluation, judgement, or “fixing” of problems. This is how you should shoot in a competition. Yet, most practice sessions are constant evaluation, judgment, or “fixing” of problems. Remember, we will do what we are most used to doing when we are under pressure in competition. If we are constantly “fixing” things, we will find ourselves in that mode in a match. And our scores drop.

Training is not just shooting or just fixing. Training is focused activity. Yes, sometimes we do need to evaluate and adjust. Other times, we need to “just shoot” without care or concern for outcome (score) yet with intensity and focus on allowing the shot to unfold – properly. (No controlling!!!)

Topic 2: Staying in our Comfort Zone vs. Stepping outside our Comfort Zone

One of the most important aspects of training is forcing ourselves out of our comfort zone.

We only improve when we force ourselves (or our coaches force us) out of our comfort zone. Our sport is not about shooting at targets. No sport is about doing the actual sport. All sports, and indeed all performance activities (dance, singing, acting, public speaking, etc.), are about learning to thrive and excel under pressure in the spotlight and in the heat of the moment. Sport is about learning about ourselves, growing, and learning how to compete well.

We like to stay in our comfort zone. After all, it is comfortable! Outside that area, it is uncomfortable; who want’s that? However, staying in our comfort zone does not allow us to stretch or grow our capabilities.

Intensity training – that is, training where the athlete cares about the outcome – is required in order to 1) learn how to thrive under pressure, 2) prevent choking, and 3) set the stage for entering flow state (the so-called “zone”).

The more time an athlete spends in intensity training, the faster they learn to thrive and the more confident they become in their abilities. This allows them to trust their training and “just shoot” without control. The results are amazing.

Topic 3: Putting The Concept To Work

A little over a week ago, I ran an advanced weekend training camp for a group of pistol athletes. Their ages were 19, two were 16, two were 14, three were 13, and two were 12. Their experience in target shooting ranged from a few months to a few years. We had six athletes from the Blocton (AL) Bullets and four girls from Georgia, including three from the Paulding County team. Both are excellent programs with great coaches and very motivated athletes.

We spent very little time in the mode to “tweak” or “fix” details about their position (angle to target, shoulder up or down, free arm position, etc.), area of aim (center, six, thin white, down in the white), trigger technique (lots of variations possible, though only some are helpful), or other physical and technical aspects of their shooting, since they and their coaches can work on these items at their own training sessions. We did talk about a few concepts, but left it at that for this camp.

Yes, those items are critical to success and there is a time and place to make adjustments. (But not constant tweaking and fixing. That destroys performance.) However, for this camp, we did not want to change the athletes’ setup, unless absolutely required, because we wanted them shooting the way they are currently familiar with. This is very important for what was to follow.

Instead, we focused on the mental and emotional aspects of high performance under pressure.

What holds us back from top scores? Once we handle the physical and technical topics (which is, paradoxically, where we spend most of our time and effort!), the entire rest of the game is mental and emotional.

It starts with ego. We want to be in control. We want to be inside our comfort zone. We want to “guarantee” the outcome. We want, we want, we want. And we look outside ourselves for the answers – and the excuses.

The very best performances come from deep inside ourselves. They come to us when we “let go” of control, trust ourselves and our training, and allow the shot process – or the dance, or the song, or the acting – to unfold, seemingly on its own. How do we learn to do this?

First, we must understand the concepts.

Understanding the dynamic of outcome (results, score, place rank, not finishing last, looking good, not messing up, etc.) vs. doing (just doing the activity, experiencing the moment, etc.) is the single most critical element in learning how to thrive and excel under pressure. Make the move about the move, not about the outcome. Make the shot about just doing the shot, not about the outcome – or about the last outcome. Not controlling the shot; just doing the shot.

Outcome, in its many forms, is in the past and the future. We have no control over the past and future! None! That’s right, it is critical to understand that we have no DIRECT control over our own score! We wish we did! If someone claims otherwise, ask them why they don’t shoot perfect scores. Is it because they are lazy or incompetent? Of course not! We do NOT have direct control of the outcome. We just wish we did.

The only thing we can control is ourselves. What we do, what we think, how we approach the doing. When we learn to manage ourselves properly – that is, in a manner that is conducive to top performance – then the desired outcome is much more likely. When we focus on the outcome itself, or control the doing, the desired outcome is much more unlikely. Yes, it is a paradox. Overcoming that seemingly “illogical” concept is paramount. Funny thing is, once it is understood, it is perfectly logical!

We have been training our deeper mind to shoot. We just don’t realize that. Have you ever had the gun come down on target, arrive on the area of aim and instantly the shot is released, seemingly by itself, and get a really deep 10? And you were surprised or scared because you were not ready? The surprise is because the active thought part of the mind was distracted allowing the deeper part to shoot. The active part of the mind, and our visual system, are too slow for this sport, as they are for many other activities. The deeper mind, when trained and then ALLOWED to just “run the program” without interference, can produce stunningly good results on an otherwise unbelievably consistent basis.

Second, we must spend time in training to experience different modes and then do a lot of intensity training. Forget about the comfort zone!

After an initial discussion, we started the camp’s shooting activities with some shooting on black paper. (For air pistol, we use 9×12 inch black construction paper.) The athletes were not used to this “target” so they were introduced to shooting with no aiming reference and no outcome. Disoriented at first, they soon discovered that they could “let go” and “just shoot” each shot. Thus, they could experience the “mysterious” mode of letting go and just shooting the shot that we so often hear about yet do not fully grasp. Experiential learning is the best form of learning, so we like to do training exercises that maximize the experiential aspect of learning.

The idea is to set up a properly optimized combination of position, balance, and natural point of aim. Then trust and recreate that feel for each shot. In essence, one’s body becomes the sights. This is very disorienting at first, and eventually the ego has to “let go” of attempted control. And the athlete shoots freely. One of the 13 year old athletes, when first introduced to the black card several months ago at the age of 12, at that time described the feeling as “unconstrained” shooting.

Then we did some “traditional” shooting to let them feel comfortable about their baseline shooting. They were reminded of the “black card feel” and encouraged to dare to “let go” of their desire to control the shot and instead allow it to unfold. Shooting without “taking control” did get them a bit out of their comfort zone, but not very much. That was fine since this was a warm-up for what was to follow.

Then the real “fun” can begin! We use many different intensity drills or games. Some coaches and athletes see or hear of us doing these “games” and dismiss them as frivolous. Yet they are the key to high performance.

With a group of athletes of varying skill and experience levels, we chose to use a modified version of a classic drill called “First to Five Tens” which is a race to see who can be first get five shots that score 10 points. Go too slowly, in order to control the outcome or make it perfect, and you lose. Go too quickly, thus shooting sloppily, and you lose. The athlete must go quickly, with trust and no “controlling” of the shot, in order to win. This favors athletes who have a robust shot process, who trust it, and who allow it to run without interference or checking.

To run the drill, after a prep and sighting period, athletes are instructed to load, have guns down, and then “Go!” on command. After that, they shoot at their own pace. Each time they shoot a shot resulting in 10 points, they loudly call out how many tens they have: “One!” and so forth. It is interesting to see someone get all the way to “Four!” and then lose to someone who later catches them because they couldn’t get that fifth 10 point result.

This drill allows us to “handicap” different athletes so that mixed groups may participate together. Some of the athletes only could count tens, others tens and nines, and still others (the two 12 year old athletes who had limited experience in the standing position) tens, nines, and eights. This allows us to balance their perception of the difficulty of the challenge with their perception of their capabilities to meet the challenge. (This is also a critical component of high level performance and of entering the flow state, so we are already setting the stage for greater things later in their development.)

We ran this drill for four hours! Not continuously, of course; rest breaks are critical for health, injury prevention, and to allow mental recovery so they are fresh and “hungry” to go again. All afternoon the kids, including the youngest ones, asked “Can we do it again?” So we did!

With such a long dose of intensity, the athletes felt all the usual competition emotions. Joy, sadness, elation, despair, frustration, you name it. Emotions ran high at times. We validated the normalcy of those emotions under pressure and explained how to work through the feelings. They really challenged themselves and kept coming back for more.

As we kept going, the athletes improved. They realized they could shoot well when they found an optimal rhythm (not too slow and controlling, not too fast and sloppy), gave up the perceived “control” they craved, and just shot. They were able to do this because their deeper mind was completely familiar with everything (position, balance, grip, trigger, sights, process, etc.) and the athletes could take advantage of that deeper knowledge, which they had not previously understood. Note that if we had changed many of these variables, the deeper familiarity would have been upset and they would not have been able to benefit from the intensity training until several training sessions later.

As the day went on, many of the athletes wanted to raise their handicap level to make the drill harder. When the 12 year old athletes started consistently beating everyone, they asked me to raise their lower limit from eight to nine. Eventually, those same two wanted their limit raised to ten, to match where we eventually had all the older kids. The very next round after giving everyone no handicap advantage, one of the 12 year old athletes won the drill in short order against all the more experienced and older athletes. I’m not sure who was more surprised; her or the others. You should have seen the smile on her face! (And the belief in herself that it indicated!!!)

On that same note, two of the more experienced athletes, including a medalist from the recent PPP national championship, decided to have a one-on-one challenge. They raised their lower limit to 10.4 in order to count. It took them awhile, but they got their five count!

Another famous intensity drill is called 5 and 0 or 3 and 0. This is a pairs game for two evenly matched athletes. The score starts tied at 0-0 and someone is always at 0. After prep and sighters, the two athletes each shoot a shot. Whoever earns the higher score wins the shot and gets a point. (You can score by whole numbers, or by tenths if on electronic targets. You can also set a rule that in order to count at all, the shot must be at least a certain value.) The score is now 1-0. They each shoot again. If the person with the lead again earns the higher score on that shot, the game score now goes to 2-0. Conversely if the person in the lead has the lower score on the second shot, they lose their point and the game score goes back to 0-0. Remember, someone must always be at zero! First one to reach 5 (or 3) wins.

When Jamie (Beyerle) Gray and Matt Emmons were in college, they would play this game together. Frequently. Sometimes, they would have to interrupt one game – which had already been going on for 2 or 3 hours – to go have dinner, and then come back to finish. That is how evenly matched they were. Imagine that: hours of intensity training where EVERY shot counts in a big way. This is just one of the many reasons those two are such great competitors.

This is training – not practice.

Games like these almost make competitions sound easy. Almost.

Feel Center!

 

Educational Notes

When the younger and/or less experienced athletes saw that we believed they could shoot well, and that we believed they were already good shooting athletes, they rose quite a bit. It has been proven that individuals and groups often can and will rise to the levels expected of them, as long as the expectations are fairly realistic and if the athletes know it is OK to make mistakes. We encourage all athletes, regardless of level, to think of themselves as better than they think they currently are and to believe that they will improve. After all, that is where they are striving to be, and we want them looking in that direction.

Throughout the entire weekend, we alternated between active shooting and round-table discussion. I asked lots of questions to get the athletes thinking and sharing experiences. Again, this maximizes their learning. Explain, experience, reflect together and share. It is a powerful teaching/learning methodology. It doesn’t matter what the coaches know; it matters what the athlete learns, experiences, understands, and internalizes.

Teenagers, even young middle school athletes, when treated as young adults, when effectively trained, and when positively inspired, are capable of far more then they and many adults think possible. As coaches and parents, we must be careful to be sure expectations are set appropriately, not too high or too low, be realistic, make the learning and sport about the journey of learning and self-discovery, not about the outcome, demonstrate that mistakes are a positive part of the learning experience, not bad things to be avoided, and keep the atmosphere positive, supportive, and friendly. Then step back and prepare to be amazed!

Top: Blocton Bullets and Paulding County pistol girls

Above, Katelyn Abeln training at the University of North Georgia

Below: OK, now to blow off a little steam. They have earned it!

Your comments and responses are always welcome.

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I Can’t – Yet!

Ashley Sport Pistol

How often do we hear an athlete say “I can’t!” when presented with a new challenge? How often do we say that about ourselves? It is a self-fulfilling prophecy. If we think we cannot, we are correct. If we think we can, or are open to the possibility, we just might surprise ourselves!

The athlete depicted above is competing in the USA Shooting National Championships in the 25 meter pistol (sport pistol) event. At that point, she had been shooting target pistols less than one year, and her competition experience up to this competition was only about six air pistol competitions and only one previous sport pistol competition.

Could she win the event this year? Not likely.

Could she get through a training day and two competition days without being disqualified for too many frame hits? Good question.

That was one of her pre-match concerns. Instead of saying “I can’t!” she opened her mind to the possibility that she would be able to focus on each shot, make it as good as she could, and get through the three days in good shape.

And she did.

Can she win the event next time? Not likely.

Should she give up on ever being able to win the event, or should she get busy? Many athletes have lofty goals. Instead of saying “I can’t!” they say “I can’t – Yet”! and get to work. Then things happen!

“I Can’t” is giving up on yourself.
“I Can’t – Yet” is encouraging yourself.

Feel Center!

 

The Only Six Words Parents Need to Say to Their Kids About Sports — Or Any Performance

Original photograph "The Natural" by Greg Westfall

Original photograph “The Natural” by Greg Westfall

I came across a delightful item today and have based this post on it and its theme.

The Only Six Words Parents Need to Say to Their Kids About Sports – Or Any Performance – By Brad M. Griffin

Please take a moment to read Brad’s excellent post – and then come back here to read the rest of this post.

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As a coach, I agree wholeheartedly with Brad’s message. Athletes want their coach to inspire and teach them. Athletes want their parents to encourage and love them. Period.

I do have one very important change to the suggested things to say afterward. Instead of “I am proud of you.” I feel it is much better to say something that sounds similar on the surface but that is very different and more to the point: “You should be proud of yourself.” It is not about your approval and how you feel about yourself as a parent. It is about your support and encouragement of your child.

  • Things to say before a competition:
    • Have fun!
    • Play hard!
    • I love you!
  • Things to say after a competition:
    • Did you have fun?
    • You should be proud of yourself!
    • I love you!
  • The most important thing to say anytime:
    • I love to watch you play!

As a coach, I am very good at the first item on the lists about fun. Athletes and parents sometimes are taken aback by my emphasis on fun. But they catch on. It isn’t about frivolity.

Although I don’t say the exact words “Play hard” I do encourage the athletes to give it a great effort. I need to be sure the athlete doesn’t think I am telling them to focus on getting a high score; I want to encourage them to focus inward, give their best on what they can control, and allow the score to take care of itself. It always does. Afterward, I often tell the athletes how much they should be proud of themselves. We always find  a silver lining and a lesson learned.

As for the third item on the lists, a coach should rarely say that, and then only where there is a well established long term coach-athlete relationship and where the message cannot be misunderstood by the athlete or parent – or a bystander who overhears and thinks the worst. In my case, this third phrase is often replaced with “I believe in you!” An athlete’s face really lights up when their coach says that and means it. But say it only if you truly mean it; even 12 year old athletes have a highly refined “BS” meter.

I do sometimes say “I love to watch you shoot!” and athletes really respond to that as well. It is amazing to watch them work and I truly do love to watch them shoot, so I tell them. Not often enough, but now I will a lot more.

It means a lot to an athlete when their coach believes in them and when their coach – and especially their parent – comments on how much they love watching them play.

Some coaches and parents think there is no need to give an athlete encouragement when they are doing what is expected of them, reserving it only for special results. Our expectations, or lack thereof, in no way diminish the effort the athlete made and we need to acknowledge that hard work each time.

Here are some additional thoughts based on the original article, its comments, sport parent courses, and on personal experience. Most parents “get” these topics and a few will benefit from a review.

  • Parents (who are not coaches) should:
    • Watch and listen during training and competitions when appropriate – after all, this is your child, not the coach’s child
    • Be positive and sportsmanlike to all – including officials and volunteers – and to athletes, coaches, and parents from other teams or programs and your own
    • Remember, it is never about score or winning – let the coach handle that
    • Thank the volunteers and officials – congratulate the athletes, coaches, and parents from the other teams or programs and your own
    • When speaking to the coach in front of your child, only positive things are to be said and nothing about suggestions on improving your child athlete’s performance or technique
    • Speak with the coach privately beforehand or afterward if there are concerns or suggestions about the coaching, the team or program, and/or about your child athlete (speaking in front of your child on these topics is damaging to your child and/or to the coach and/or to other athletes, except when your child wishes to have you as part of the conversation with the coach on a topic)
    • Do not step in to “help” the coach, especially if you feel the need to correct your child’s behavior while the coach is actively working with the athlete
  • Parents who are coaches should:
    • Follow all above items
    • If multiple coaches are available, have the other coaches do the majority of the work with your child if and when possible (there are notable exceptions where the parent/coach and child/athlete have an understanding, and these relationships work quite well in some cases)
    • When coaching your child, be sure you two have frequent and very clear communication – including that when acting as coach and athlete it is a peer-to-peer partnership. (Can you handle that and walk the walk on this point? If not, you may not be ready to coach any child, especially not your own. Yes, the coach is in charge of the program, but when working with an athlete, a collaborative peer-to-peer relationship with all except true beginners is most appropriate and effective.)
    • Remember that the coach hat goes on and off as you enter and leave the training ground and the field of play – yet the parent hat is permanently attached even when the coach hat is on, so tread lightly
    • Parent/coaches who can do these things are very special – you and your child are very lucky!

You may be shocked to learn how many happy kids, after a loss, are crushed by a well meaning parent saying how it is too bad they lost, how low their score was, or how they messed up that one thing — when the child wants to happily talk with you about how much fun they had, how much they learned (sometimes even related to that “messed up” item and now they now know what to do about it!) and how they are glad you were there to watch. Instead, they clam up. It is all very subtle.

Tell your child – and mean it – that you are happy for them and love them and that you love to watch them play – regardless of the outcome. You might get invited to watch more often. Careful though, they might not stop talking to you on the ride home!

Coaches: We especially need to remember and practice these concepts as well.

Feel Center!

[Revised Wed 15 Oct 2014]

The original photograph, un-cropped and without the article title, is here.

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Your comments and responses are always welcome.

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Get Back Up

Try Again Sweetie

We fail and fall often as we learn our sport and push ourselves to ever higher levels of performance.

Champions fail and fall a lot. They always, always get back up. Always.

Video: Mom Teaches Us To Always Get Back Up

Music on the video is: Primavera, by Ludovico Einaudi

Thank you, Maggie, for the reference!

Making a Dent in the Boundary

PhD Dent

This short article, The Illustrated Guide To A Ph.D., illustrates what I am striving to do as a coach. Namely, to push the boundary:
– of what we believe is possible
– of how we teach this sport
– of how we prepare in order to thrive when it counts

It also illustrates that we must strive for balance and perspective all along the journey.

I love this journey and all the people who share it with me. Thank you.

Feel Center!

 

 

Birthday!

JP Birthday - Camp Perry

Today has included many wonderful text and Facebook birthday wishes. Of course, my daughters both reminded me of a birthday ending in zero coming a year from now!

And then on FaceBook, the photo above appeared! What a thoughtful and creative greeting from a couple of shooting athletes who are at Camp Perry right now. Thank you very much!

Remember, as wound up as we sometimes get “trying” (watch out for that word!) to get better as shooting athletes and achieve certain scores, it is far more important to focus on the journey of self-growth and to enjoy the time we get to spend with others in this sport. Sharing moments together is very important. “These are the good old days!”