goal setting and getting ready -...

Goal Setting and Getting

Ready

Effective ways to set goals, stay in shape, and great overall wellness!

Goals and a Plan

Begin with the

end in mind

Write it down

Share with trusted ones

Create Personal Mission Statement

Compile yearly goals, S.M.A.R.T. principles

Have a plan when officiating (have you seen A-Z)

Successful Pregame

Goals for specific Games

Working Out

Balance

Weights and low impact on knees

Short breaks with weights

Rest

Cardio and Stretching

A Plan (Book of Muscle by Ian King)

Know limits

Diet

Eat right away

Biggest meal in am

3 hours

Macronutrients

H2O

When to eat bad

Colors and variety

Minimize processed

What to cut out?

Do you want to gain or loose?

Staying Mentally

Sharp

Stress Management

Sleep

Diet

Focus and Refocus (rebooting mechanism)

Break up game

Serenity break

Have a routine

Meditation (Headspace)

Progressive Relaxation

Spirituality

Venting

Find the positive in Games and Life

Court Presence What really goes into this

Look on court, movements

body position, facial

expressions, voice, report

to table

Not just how you look physically

Uniform?

What message are your sending with look

TED TALK (Amy Cuddy) Fake it till you are it

Responding skills

When you do speak

What do you look like when you call a foul or

don’t call a foul

Fast, Slow, purposeful?

Confident or indecisive?

Sound of whistle