I’m linking to a very important article from Dr. Gene Coleman on building mental toughness in baseball. Dr. Coleman is a strength and conditioning consultant in the MLB and has written numerous articles on the mental and physical sides of the game.
This article comes from the Professional Baseball Strength and Conditioning Coaches Society and I invite you to read the entire piece here…
I’ve highlighted and quoted some of the key passages that I believe would be most useful for players:
What is mental toughness?
Webster’s dictionary defines, mental toughness as “the ability to consistently perform toward the upper range of your talent and skill regardless of competitive circumstances.”
That’s actually a pretty good definition.
“Coaches say that mental toughness is resilience; the capacity to recover quickly from difficulty, failure, and defeat. Many sports scientists say that mental toughness is an acquired positive mindset.”
What are the characteristics of mentally tough athletes?
“Mentally tough athletes have clarity of mind and firmness of purpose. They desire to be great, and settling for good is never an option. They know how to win and stand tall in the face of adversity.
They make fewer mistakes and possess a work ethic, winning
mentality and self-confidence. Mentally tough performers refuse to be
intimated. They are able to stay focused and manage pressure. They hate to
lose, but don’t dwell on defeat.
They accept losing as an inevitable consequence of meeting someone better on a given day. They are gracious in defeat and positive about the future. They believe in themselves and are positive about the future.”
How do you become mentally tough or tougher?
“This is the million or sometimes the multi-million-dollar question. There are a number of effective approaches that baseball players can take to help develop and improve mental toughness.
There are number of excellent sports psychologists that can
help as well as reputable self-help books, articles and internet websites.
There are also a few basic things that all players can do that have been shown
to be effective first-steps to include the following:
Control what you can control
Nolan Ryan says that you should never lose because the other
team was better prepared than you.
The only thing that you can control is how you prepare for
the game. That includes how much sleep you get, timing, frequency, size and
quality of meals, emotions, body language, mental state, work ethic
(consistency of skill work, physical conditioning and recovery techniques),
body language and response to success and failure.
Randy Johnson said that he went from being a good pitcher to
a great pitcher when Nolan Ryan helped him control his emotions and body
language both on the mound and in the dugout.
Nolan explained how his body language and emotional response
to failure could have a positive effect on the opposition and negative effect
on his teammates.
Once he understood this and was able to control his negative
thoughts, poor body language and emotional outbursts, his mental attitude,
confidence and performance improved significantly.
Are you the guy who shrugs his shoulders and puts his head
down when you give up a run or a teammate makes an error? Do you sit in the
corner of the dugout after you make an error or strikeout with the bases
loaded, or are you the guy who says “my bad – get him next time,” stands up and
supports your teammates? Your actions and reactions can affect not only your
performance, but that of your teammates and opponents.
Controlling what you can control is an effective first step
to improved mental toughness and performance. You can help your team by being a
good teammate, getting on base, making a play in the field, expanding the
opposing pitcher’s pitch count, advancing on a passed ball, etc.
Help comes in many forms. At the MLB level, most managers ask
their players to do three things to help the team win: 1) be on time; 2) be a
good teammate; and 3) respect the game. They don’t ask for shutouts, game
winning hits, hi-lite plays or home runs.
A good teammate has a good work ethic, takes care of his body, shows up early, stays late, has a team-first attitude, doesn’t sulk when he fails or gloat when he succeeds, doesn’t point fingers, picks his teammates up, accepts blame and gives credit. If you are on time, a good teammate and respect the game, the other things will take care of themselves.”
Have a Positive Attitude
“Your attitude and emotions can affect how you and your teammates perform both on and off the field. Don’t let your performance affect your attitude and emotions.
Coaches, teammates, parents and fans should not be able to
tell what kind of game you had after a win or loss. Remain even keeled after
both wins and losses. Be happy after a win and determined after a loss, but
don’t get too high or too low after either.
Be disappointed and determined after a loss even if you had a great day. Good teammates are able to control their emotions and have a positive attitude even under unpleasant circumstances.”
Dictate your attitude
“Don’t let your personal or team performance dictate your attitude. Having a positive attitude makes you look good in the eyes of your coaches, fans, parents and teammates.
Be in control of your attitude when you show up to the
field, during the game, after the game and on the ride home. Leave what you did
yesterday in the past. You can’t change it. Don’t worry about the future. You
can’t control it.
Control what you can control. Stay in the present, trust your preparation and make the most out of the game in front of you.”
Do the Hard Things First
“Determine your weakest skill and work on it first both at home and during practice.
If you are having trouble with backhand plays, work on them
first when your body, mind and reactions are fresh. Don’t save them for last
when you are fatigued.
Fatigue inhibits performance. Avoid doing the most important
thing when you are tired. If you are having trouble with your breaking ball,
work on the spin first at a shorter distance, say 20-feet.
A sprinter who is having trouble with his start, doesn’t run
100-yards every rep. He shortens up and works on getting out of the blocks and
his first 3-4 steps. If you can’t control the spin at 20-feet, throwing 60-feet
won’t make it better.
The same goes for hitting, catching balls in the outfield,
blocking balls behind the plate and running the bases. Work on what you are
having trouble with first. You going to be only as good as your weakest link.
Working on your strengths will not improve your weaknesses.
Identify your weakest links and address them head on the first thing every day.
Work smart. Have a plan, execute the plan, reevaluate the plan and make
adjustments when and where needed.
If you are a catcher and having trouble blocking balls,
determine if it’s your lack of skill or lack of strength and mobility. Your
body is a 3-link chain – 1) your hips and legs, 2) core and 3) upper body, arms
and hands. A chain is only as strong as its weakest link. You initiate force in
the lower body and transfer it through the core to the chest, shoulders, arms
You can have the fastest hands in the league, but if your
legs or core are weak, you will not have the strength, mobility and speed to
get your body in the right position for your hands to do their job.
Conditioning enables an you to put your body in the proper position to
effectively perform the drills enough times (reps) to improve performance.
If you are not in shape to do the drills properly and repeat
them enough times to enhance performance, you are wasting valuable time. Get in
shape to do the work and then work on the things that you can’t and don’t like
to do first.
If you are lifting weights, do the exercise you like least
first when you are fresh. If you wait, chances are you won’t want to work on
your weakness or you will not give it your best effort. When you choose to do
the hard things first, you develop mental toughness and the game and life
When you choose the easiest first, you get mentally weaker
and the game and life become harder.
Developing and improving mental toughness and effective performance is not a quick fix. You can’t microwave toughness or skill. You can, however, focus on what you can do on a daily basis to make yourself and the team better. The goal should be to make your team more successful, and this starts by making yourself better.”