In last month's newsletter, we reported that Front Range alumnae had netted two AVCA All-American nods. That number turns out to be incorrect, as Front Range alumnae actually accounted for four All-Americans. Apologies to Katelin Batten and Jennah DeVries, who both were Honorable Mention All-Americans in addition to being named to the NCAA All-West Region Team.
To put that achievement into perspective, only one other club in Colorado has ever had an All-American train with them. In that club's history, they have had a total of seven All-Americans. Front Range alumnae appeared as All-Americans four times in one season!
Think that number is a fluke? It isn't. This is the third time in the last four years that more than one Front Range alumna has been honored in one season.
We all talk about being mentally tough in competition, but what does mental toughness really mean and what does it entail? Reading a novel last week, Hardball by Sara Paretsky, I came across this description on page 295: the private detective, V. I. Warshawski has just escaped with her life. "A detective who's out of her head with worry is useless. I slipped off my shoes and pulled my feet up to sit cross-legged on the seat. Took slow, deep breaths, tried to empty my mind of fear, to fill it with a useful to-do list."
What a great description of what you're learning at Front Range! Your coaches are asking you to do essentially the same thing when they're having you do your pre-point routines - 1) see yourself doing your job, 2) execute to the best of your ability when the ball comes into play, 3) evaluate your play on the previous point, noticing any mistake (mental, attitude, or physical execution) and seeing yourself doing it correctly next time, and then starting the cycle all over again as you prepare for the next point.
Before the point starts, See. Visualize yourself "doing my job." For passers, this means seeing themselves tracking the serve and passing to the appropriate target using "Hit, Mine, Pass." If the passer is also a hitter, she sees herself handling the pass, and then moving outside, calling to the setter and swinging to kill on the set.
For the server, it means going through her serving routine: taking a cleansing breath, visualizing her serve, and breathing in and out as she tosses and serves. For blockers, it's seeing themselves moving to the set and stuffing the hitter. For the libero, it's digging and controlling the opponent's hit.
The clearer the visualization - seeing what the ball is doing, feeling your body moving, hearing the sound of the ball and the cheering in the gym, the clearer the instruction is for your body and the better your body will execute.
Then it's time to Execute. Notice the rhythm and depth of your breathing as you prepare for the ball to come into play. It's impossible to breathe diaphragmatically (abdominal breathing) and feel anxious at the same time, so use belly breathing to keep your mind confident, quiet and ready. (Look for an upcoming article on the correct way to breathe diaphragmatically.) Expect and "want the ball" to come to you. As the ball comes into play, call out "Hit, Mine, Pass" to focus with relaxed eyes on the ball and respond to what it's doing.
When the point ends, Evaluate and correct. Now it's time to use visualization again to notice what you did, reinforcing the things you did well and correct any errors. For correcting, first take a cleansing breath and then pick just one thing to correct. Visualize yourself making the correct move and seeing the good result. Then it's time to get ready for the next point.
Mental toughness is about managing your thoughts, emotions and focus of attention in a disciplined way - using the SEE process. SEE during the competitive drills in your practices. Make it a habit. Use it at the next power tournament. You'll be rewarded by your mental toughness and good play at the seeding tournament and throughout the season.
Tim Engels, M.A., sports psychology consultant to Front Range Volleyball Club, is a sports psychology consultant and counselor in Denver, CO. You can contact him at (303) 956-5691 or tengels@qwest.net.
