Graaille

When you begin to set some goals for yourself, you may want to remember the acronym "S.M.A.R.T.," which summarizes helpful cues in developing your goals.

* "S" stands for specific. Is your goal specific enough? If it's not specific enough, restate it. A goal that states "I want to be the best bowler in my league" may be specific, but there are many steps that would lead to that end result, so break it down into smaller steps. For instance, your spare shooting may be suspect, so you could say, "I want to be a better spare shooter."

* "M" stands for measurable. In this example you could say, "I want to average nine out of 10 single-spare conversions."

* "A" stands for attainable. Setting a goal of averaging 300 is not attainable. Make your goal one that is possible.

* "R" stands for realistic, which is very similar to attainable. If you're a 130-average bowler, the goal to make nine out of 10 single-pin spares may be a bit high. You may start by saying, "I want to average seven out of 10 single-pin spare conversions" and as you attain your goal, move the standard of measure higher. If your goal isn't attainable or realistic, then it may lead to discouragement that may keep you from progressing.

* Finally, "T" stands for timely. Put a time frame on achieving your goal. You can have short-term goals--even as short as a particular day's practice session --and you can have long-term goals that span more than five years. If you have a five-year plan or goal, use short-term goals to plot your course to your ultimate destination.

Goals can be the inspiration and the motivation to keep you moving forward. Keep them fresh and keep visiting them to make the most of your journey.

There are two different types of goals when you're planning: process goals and outcome goals. Simply stated, a process goal focuses on an action, such as "getting a consistent start matching my footwork and armswing tempo." An outcome goal focuses on a result, such as "shooting my first 300 game."

Both types of goals have a place in your mental game plan. Process goals are best used in practice and in competition. They allow you to keep your mind centered on the actions that will result in good, clean shots. Outcome goals are great motivators. Imagining yourself accepting the league champion trophy or winning a big tournament helps keep you working through the practices and the hours it takes to get there.

Outcome goals typically are used outside of the center, but they may add a zing to your practice--"I need this shot to win the 2001 U.S. Open title." During competition, though, it's a good idea to leave thoughts about outcomes at the front door of the center. Aside from adding extra pressure, focusing on the outcome while you play can take your focus away from a process or acting goal that would help you execute your shot cleanly and smoothly.

Another helpful mental game tool is visualization, which can be very helpful when used during your preparation. Basically, it's simply using your "mind's eye" to picture yourself executing a shot or seeing a ball go down the lane.

Visualizing yourself performing successfully can make you execute better--and you can use it anytime, even when you can't get to the bowling center. It allows you to see yourself win before it ever happens, which can put you into a great frame of mind. It can help clear away distracting thoughts when you're competing by helping you focus on the movements or action you want to execute.

It also can help you develop adaptability and versatility by mentally rehearsing things you haven't done yet. For instance, if your ball is hooking too much, you can make the move in your mind and "see it" before you step up to make your next shot. You can also imagine playing a line you've never played before--before you ever attempt it.

When you use visualization, it can be either internal or external. An example of internal visualization would be "seeing" the movement of your body to the line from the actual perspective of your eyes watching your target as you move. External visualization, on the other hand, would be imagining watching yourself move to the foul line from an external perspective, the way a video camera would record your movement. You may develop a favorite method, or you may use a combination of the two; as with any skill, you'll become better with practice.

Practice each day and get into a relaxed state prior to your visualization exercise. As you get better at imagining your game, incorporate as many of your senses as you can. I'd suggest that you spend 90% of your time picturing yourself execute and dealing with expected situations, and spend just 10% of your time imagining how you would respond to unexpected situations. And be creative--have fun with it.

One of the most important aspects of the mental game is a pre-shot routine. Most bowlers have a sort of pre-shot ritual that they go through without even knowing it--as you take your game to the next level, however, pay attention and plan your pre-shot routine so it helps you settle in for each shot and perform well. If your routine is rehearsed to the point of being a habit, it will help you stay calm and focused when you get into stressful situations, so that you can execute with minimum stress.

Your pre-shot routine will use some of the skills that we've just discussed. When you're bowling, you're dealing with constant distractions; these focusing skills will help you let all of the distractions go when you step up to the ball return, narrowing your scope to the shot at hand. Use your breathing to settle into a calm intensity. Take a deep breath in through your nose and let it out through your mouth. Keep your focus external and imagine the path of the ball before you step up on the lane.

Repetition also helps you focus. If you use a towel, use it the same way each time. Since you have already loaded the information into your mind and body, when you step up on the lane you should be set and ready to go, moving into your approach with the energy and motion you desire.

When you have worked on these areas and the fruits of your labor have become a part of your life, there will come a time when you can reflect on a performance with satisfaction. The feeling may not come from your score, but from your mental performance. It may be as small as feeling proud that--despite being tired or "lost" on the lanes--you didn't give up. It's a gratifying and wonderful feeling to fight the good fight. Enjoy that personal moment, and keep preparing so that you can experience more of them.

Affirmations like these are a form of "self-talk" that reinforces the attitudes and concentration you need to keep improving.

Affirmations

Personal

* I've practiced enough and I'm ready for this competition.

* I'm ready to give it my best.

* I am a winner.

* I respect myself and my opponent.

* No lane beats me. I can always figure them out.

Team

* Whatever we do, we'll do together.

* I always encourage and support my teammates.

* My teammates are helpful and beneficial to my game.

* Positive is the only energy source we know.

* Our greatest successes are those we share.

A goal ladder helps you track your progress and continue to challenge yourself.

1. Write down there I currently start, look, and slide for each of my single-pin spares.

2. Look at my bowling books and get some new ideas on spare shooting.

3. Test some different spare systems in practice and evaluate.

4. Make sure my body stays in line with my target line throughout my approach.

5. Shoot at least seven 10-pins and seven 7-pins at the start of each practice. Record my progress.

6. Make a plan for shooting each pin --the 1-pin through the 10-pin--and do it during each practice.