BEARS

PLAYERS CRICKET BOOKLET:

“Brilliance in the Basics”

“You can’t put a limit on anything. The more you dream, the farther you get.”– Michael Phelps

Pre-Training Expectations Before team training starts, there are a number of things that are in your best interest to do. Most of these things are individual and related to both physical and mental preparation.

It is essential that all team members look to develop and improve their individual skills and fitness during this time. Your commitment and effort to your own personal training will go a long way to demonstrate your commitment you have to this team and assist your performance at the carnival.

Physical Training: Each day, you should choose a skill/s to work on and view the drill in the following pages.

Strength & Conditioning:

It is important to improve our strength and maintain and/or improve our condition because:

• we will hopefully prevent injury it will enable us to concentrate for longer periods on the field (because our bodies won't feel as tired) bowlers can bowl at their best for longer periods

• batsmen can bat for longer periods

Strength and conditioning is an important part of your development as cricketers. The more you do now as young cricketers, the better your body will feel as old cricketers. This is by no means a complete list of strength and conditioning exercises you should do. It is only intended to be a practical guide for you. If you know of other exercises you can/want/need to do, then by all means do it. We have provided some pictures, in case you are not sure of what to do. Some of these exercises can even be done in front of the television. Remember the more you do now, the better off you and ultimately our team will be. Finally, you will only get something out of these exercises if you put in some effort. The harder you push yourself, the better the outcome for your body.

Make sure you do at least 10 repetitions of each exercise and 2 sets of each

Exercise Diagrams

EXERCISE - Body Weight squat Start with the hands on the head or shoulders, the feet should be shoulder width apart and toes turned slightly out. Squat slowly as if sitting back onto a chair. Keep the back flat and arms above your head as you descend. Aim to get the hips lower than the knees. Return to the start position and repeat.

EXERCISE -Body Weight split squat Start with a split stance. Lower the hips straight to the floor. Return to the start position and repeat.

EXERCISE - Push-up Start with the feet together, hands slightly wider than shoulder width and arms straight. Slowly descend so that the chest is about 5cm from the floor. Return to the start position and repeat: 1 min rest between each set.

Prone Bridge In a face down position, balance on the tips of your toes and elbows while attempting to maintain a straight line from heels to head. This exercise focuses on both the anterior and posterior muscle

groups of the trunk and pelvis.

Lateral Bridge Start on your side and press up with your right arm. Form a bridge maintaining a straight line from your hand to your foot. Rest on your elbow to increase the difficulty.

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Supine Bridge Lying on your back, raise your hips so that only your head, shoulders, and feet are touching the floor. The supine bridge focuses on the gluteal muscles. Stronger gluteals help maintain pelvic control.

Pelvic Thrusts Lie on your back with your legs bent 90 degrees at the hip. Slowly lift your hips off the floor and towards the ceiling. Lower your hips to the floor and repeat for the prescribed number of repetitions.

Crunches

Oblique Crunches

1. Lie flat on your back, knees bent at right angles and twisted to the b eth

2. left. 3. Place your fingertips to the side of your head just behind your

ears. 4. Curl up just enough to lift both your shoulders off the floor a few inches. 5. Hold that position contracting your abs as forcefully as possible as breathe

out. 6. Repeat for the desired number of reps before to switching to the other

side. 1 min rest between sets

FITNESS SHUTLE RUNS Place 2 markers, 20m apart on the field (length of a pitch). This is a shuttle routine so you will be running between the two markers. Use your bat to turn, slide it in and out of the crease.

Set 1 — Run all shuttles at 80% of maximum speed. Run a two (from the first marker to the second and then back). Rest for 15 sec and repeat. Run a total of 5 two's. Alternate your turning side, in other words turn on you left leg for one set and then on your right leg for the next set. Keep alternating your turning side on each set. Rest for 1 minute.

Set 2 - Run all shuttles at 90% of Maximum speed. Run a 3. Rest for 25 seconds and then repeat. Run a total of 5 three's. Alternate your turning side. Keep alternating your turning side on each set. Rest for 1 minute.

Set 3 - Run all shuttles at 95-100% of maximum speed. Run a 2. Rest for 30 sec then run a 3 rest for 40 seconds. Repeat this 5 times. Alternate your turning side on each set.

Slow Jog Recovery for 2 minutes.

• Now repeat all sets in your full batting gear (yes everything helmet and all)

• Then have a stretch to finish.

• OUTFIELD SPRINT

• Place 2 markers, 40m apart on the field. This is a run through routine so you will need to run from one marker to the next.

• Set 1- Standing start. Run at about 85-90% of maximum speed. Stride from the first marker to the second. Rest for 30 seconds and then turn around and run back. Complete 6 times.

• Rest for 1 min after completing the whole set.

• Set 2 — Walking in start. Then the same as set 1. Rest 1 min.

• Set 3 — Lay flat on stomach to start. Then the same as set 1. Rest 1 min.

• Set 4- Squat start. Then the same as set 1. Rest 1 min.

STEP UPS For this activity you need a step about at least 30cm off the ground

• Set 1- 100 step ups in 3 mins (remember two feet up and two feet down, like walking). If you finish early you have an extra rest. Rest 1 min.

• Set 2 — 100 step ups in 2 mins. Rest for 3 mins

• Set 3 — In your full batting gear (yes everything helmet and all). Complete set 1 again.

• Set 4- In your full batting gear (yes everything helmet and all). Complete set 2 again.

WARM UPS

• Before any training session, make sure you warm up for a few minutes before stretching. You should have a proper warm up before cricket as:

• Warming up increases your flexibility,

• Warming up increases your power.

• Warming up improves you coordination.

• Warming up reduces the risk of injury The warm up could be a light jog for a few minutes or a short set of skipping with a rope. Follow this with a selection of dynamic stretches. Dynamic stretches are those involving continuous movement. Some of the dynamic stretches below include:

• Standing leg swings (forward-back)

• Standing leg swings (side-side)

• Arm swings across body

With static stretches, make sure you:

• Warm up prior to stretching.

• Stretches (static) should be held for approximately 20-30 secs.

• Gently warm muscles with light exercise

• Stretch to the point of discomfort, never pain.

• Avoid over before stretching. Stretching by not stretching past the point of pain.

• Stretch alternate muscle groups.

• Do not hold your breath when stretching. Breath slow and easy.

• Stretch gently and slowly, never bounce

• Stretch each major muscle group required for performance.

• rapid stretch.

Dynamic Stretches Flexibility

Rules:

Warm up prior to stretching

Stretch to the point of tension or discomfort, never pain.

NUTRITION FOR PERFORMANCE

STATE COACH DEVELOPMENT SEMINAR

Why is nutrition important?

• Provides you with the energy you need to perform activity

• Type of activity you are doing will impact how your body produces energy so we need to fuel accordingly

• Food impacts your strength, training, performance (physical and mental) and recovery

• Players you are dealing with are usually going through their peak growth period – nutrition during this period is crucial.

Peak Height Velocity (PHV)

• Represents the second greatest growth period during adolescents

• Males on average grow approximately 8.3cm taller during this period

• While females on average grow approximately 7.8cm taller

• From a skill development perspective, greater than normal growth periods are considered “periods of accelerated adaptation”

• Suggested these periods are opportunities for athletes’ to make greater improvements in athleticism than otherwise possible

Female Academy Cricketers

• Average age – 14.02 yrs. old

• Almost all female academy cricketers are past their peak growth period

• Due to the fact that females often mature much earlier than males

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Female Academy Players

Male Academy Cricketers

• Average age – 14.35 yrs. old

• Most male academy players are going through their peak growth period

• Numerous implications for training (especially bowling) intensity, volume and frequency

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Male Academy Players

What are the energy requirements of cricketers?

• Low intensity exercise interspersed with high intensity sprints and movements

• Mitchell Johnson ran 23km on first day of a test match (including 144 sprints)

• Players need to maintain energy for 3hrs fielding and then when they bat

• Important they choose foods which they can source energy from for that full

period of time

What should players be eating to fuel for performance?

• Carbohydrates

• Body will use Carbohydrates first for intense activities

• Low GI will provide sustained release of energy over a prolonged period (ideal

for cricket)

• Whole grains, fruits, vegetables, legumes, sweet potato, cereal and low-fat

milk, toast/muffins/crumpets, fruit salad and yoghurt, pasta with tomato-based

sauce, a low-fat breakfast or muesli bar, or low-fat creamed rice.

• Moderate – High GI is most beneficial to replenish during the game and for

recover

• Protein

• Helps repair and rebuild muscle

• Also used as an energy source when low glycogen (carb) stores

When should players fuel their body for optimal performance?

• Pre-game

• Carbohydrate rich meal the night before competition/training

• High carbohydrate pre-game/training meal should be eaten 2-4hours prior to start

• Small snack one hour before may also help performance

• Avoid meals high in fat and protein

• Heavy meals should be consumed at least 2-3 hours before the game and lighter meals Oats 2 hours before the game (this may differ slightly as everybody is different).

• If your game stag at 9 am, there should be no "heavy" food consumed after 7.30 am. However, water should be consumed regularly to avoid dehydration. Sipping one small cup of water every 15-20 mins will maintain hydration (Remember thirst is not a reliable measure of hydration level).

PRE-EVENT MEAL IDEAS (2-4 hours before the game):

• Breakfast cereal with skim milk and canned fruit.

• Rolls, muffins, sandwiches with honey or banana (no butter or marg.).

• Spaghetti, pasta, rice or baked beans on toast (no butter or marg.).

• Fruit salad and low fat yoghurt.

• During game

• Drinks breaks/Lunch

• Carbohydrates (Low GI if lower intensity, Medium-High GI if higher intensity loads)

• Examples – muesli bars, sandwiches, fruits, sports drinks

• Post game/Recovery

• First 30mins after game/training ends

• Most important time for recovery

• Replace depleted Carbohydrate stores

• Quality protein source to help repair and recover active muscles

Post event meal Following competition your body requires: • An immediate high carbohydrate snack, which is portable, quickly digestible

and convenient to eat (eg. banana, jam sandwiches, canned fruit). • Some protein intake such as meat, fish or chicken, to help repair damaged

muscle and tissue. • The replacement of fluid loss including water and pre-selected sports

drinks.

• Hydration

• Dehydration has been shown to impede physiological and mental function and performance

• Cricket is a difficult sport to keep hydrated as drinks breaks only occur every hour

• On average (depending on temperature) cricketers lose 1.0-1.5L of sweat every hour.

• Water is the best source for low intensity activity, sports drinks and milk can be used for higher intensity in order to replace electrolytes

• Encourage players to be organized, have water ready or place around boundary. Have an esky around boundary.

• Avoid tea, coffee, sugared and soft drinks (especially Coke/Pepsi) and cordial before or after playing. Avoid citrus fruits and drinks before and during the game as the acid load affects the stomachs ability to absorb fluid.

Fielding:

Fielding is extremely important to the whole team and everyone should be working on it all the time, wherever you go. Always have a ball in your hand and throw it back and forth form hand to hand. We want everyone to be keen in the field and for everyone to be very active for the whole 50 overs. This starts when the bowler starts running in — everyone should move towards the batsmen as one with intensity and enthusiasm.

We want to see the ball being cut off in the infield or being sprinted down in the outfield.

Throwing:

• Under arm throws at a target

• Over arm throws to a target

Catches win Matches!! You have to LOVE fielding because fielding is the one thing we do the most of the time when playing a game of cricket.

Catching. Work on technique. Allow the ball to come to you and practice 'giving' with your hands. When you are catching, try to catch the ball so there is no noise. If the ball slaps into your hands, you are probably not 'giving' with your hands. Session should last about 25 minutes.

Fielding: the ideal attitude Apart from the obvious need for technical skills and the ability to anticipate when the ball is likely to be coming your way, the most important thing for excellence in fielding is attitude. The ideal attitude involves:

o A strong and genuine desire for the ball to come your way as often as possible so that you can get involved and make a contribution

o A strong ‘territorial’ attitude with regard to the area of field you have been placed, so that you take (ferocious) pride in there being ‘no free runs’ when

the batter hits the ball in your area o Ongoing vocal support and encouragement for your team mates.

Importantly, this should reflect a ‘never say die’ attitude; it’s easy to make noise when things are going well, but makes the biggest difference when things are not going so well and others have gone quiet

o Above all, it is crucial to see fielding as an area of the game where you can make a genuine contribution to your team, both through execution of skills and by making noise to encourage and lift the bowler, to encourage other fielders and maintain pressure on the batters.

Those who have the right attitude to fielding tend to enjoy and engage for the full 50 overs because they feel they are ‘in the battle’ every ball. Having the right attitude and remaining engaged throughout can make a huge difference in the success of your team. It can also make a big difference in whether you are selected ahead of others to play for a higher level team.

Batting:

Tips to get started in your innings The start of an innings is usually the hardest part. Nerves can make batters feel inhibited and it can take a few deliveries to adjust to seeing the ball properly, to get the feel of the bowling and to get your feet moving. Here a few tips to help you get started in your innings. BEFORE YOU GO IN:

• WATCH AND LEARN: Watch the game to get an idea of the bowling you will face - does it look quick or slow, accurate or wild? If the bowling looks good and other batters are having trouble, don’t let that intimidate you; you may not find it so hard when you get out to the middle.

• HAVE A FEW LOB DOWNS: Have someone lob some balls for you to hit. Do this outside the boundary or in the nets. Have light underarm throw downs rather than fast, wild throws, it’ll help you get your feet moving, warm up your eyes and get the feel of bat on ball. Alternatively do some catch and lob with someone; again it’ll get your eyes warmed up and focusing on the ball.

• HAVE A PLAN: Have some idea of how you are planning to play, where you might look to score runs and shots you think will work well against the bowling. Consider the match situation and the best role you can play for your team - are they towards the end of the innings and need you to score quickly or have you lost wickets early and they need to you to defend? At the same time make sure you are not too set in your plan - you will have to adapt as the game develops.

WHEN YOU FIRST GO IN:

• Firstly, make sure your basic batting technique is sound.

• BE POSITIVE: Whenever you are batting, but especially when you start your innings, it is crucial to be positive. Being positive doesn’t mean trying to smash boundaries from the first ball, but it does mean being in a frame of mind where you intend to score runs. Be positive in your running, and commit fully to your shots whether attacking or defending. If you are positive then more often than not you will do well; if you go in thinking negatively then it’s likely you won’t bat for long.

• MANAGE NERVES: Every batter is nervous when they go into bat. Nerves are not necessarily a bad thing so accept them but do things to help manage them. Make sure you breathe deeply, swing your arms and shoulders, stretch your muscles to make sure they are loose so that you are relaxed physically. Nerves are fine but you need to be focused, alert and in control.

• FOCUS AND WATCH THE BALL: Make a very deliberate effort to focus and watch the ball very closely, especially for your first few deliveries. When you first arrive at the crease don’t worry too much about where you are going to score, what the bowler is like or the match situation. Just concentrate on watching the ball out of the bowlers hand and responding to it

• Don't look at the fielders, look at the gaps.

• Keep the quick single in mind even when playing a defensive shot. There is often a gap close in.

• USE CUE PHRASES: Many top batsmen use ‘cue phrases’ to help them focus. These are words or phrases, meaningful to them, which they deliberately repeat (out loud or just to themselves) at key moments to remind them to focus in particular ways. Cue phrases at the start of an innings might be, for example, ‘solid’ (be solid in defence), ‘watch’ (watch the ball closely), or ‘in line’ (get in line with the ball). Develop your own cue phrases and bring them to your batting.

• BE LOUD AND CLEAR IN CALLING: When you first arrive at the crease its possible you may feel a bit intimidated by the fielders, the wicketkeeper or the bowler. A good tip to overcome this is to be very deliberate and clear in your calling for runs. Calling ‘yes’, ‘no’ or ‘not now’ in a clear, strong voice is good practice anyway, but it is also a good way to feel your presence at the crease and let the opposition know you mean business.

• JUST GET YOUR FIRST RUN: Batting feels a lot easier as soon as you have scored your first run. It doesn’t need to be a boundary, or even a great shot; when you first go in look to run well between the wickets and find a quick single to get off the mark.

• Intend to score off every ball you face. The best ODI teams are great at accumulating Is and 2s like this.

AND REMEMBER … Once you have been batting for a while it all gets a lot easier: your feet start to move more naturally, your eyes adjust to the ball, you get used to the pace and type of bowling. When you first go to the crease be positive and look to get off the mark, but don’t be too ambitious. After a couple of overs it will all get easier and the runs and boundaries will start to come naturally.

BATTING SKILLS AND TACTICS

To improve your batting, identify which Core and Expansion shots are important to your Gameplan and how well you are able to execute them (1 to 5). Practise those shots you need to improve in a focused way (e.g. drop feeds, lob feeds, throw downs). Examples of likely Core shots: off-drive, pull, cut, forward defence etc. Examples of Expansion shots: lofted straight drive, sweep, late cut etc. Note that quality of shot is generally more important than quantity!

BATTING AGAINST SPIN BOWLING What you already know

• Spinners are there to take wickets

• Your current skills (execution)

• Partner's skills

• Match situation & field positions

• Team tactics

• Field specifics (boundary size, wind)

Have a look but ASSESS:

• Spin/ pitch

• Flight

• Control

• Variations Make a PLAN

• How many runs per over do you require?

• Are you/ partner going to milk or attack?

• Is there a short boundary?

• Wind direction?

• Look to hit with the spin/ gaps? Risk v Reward?

Back your and EXECUTE! Clear the mind Watch the hand/ ball Footwork

instincts

Bowling:

• Line and Length: set up markers and land the ball in between

Work on the technique for your particular style of bowling. The activities will vary for each individual. Team members who have been picked as batsmen and who do not ordinarily bowl should work on spin bowling. You never know when you may be called on to bowl an over or two and batsmen should still work on this part of their game.

Psychology:

Thinking Cricket

Self Management – Key Principles

• Dealing with Nerves • Goal Setting • Reflection Process

Dealing With Nerves. Do you gets nervous before you bat? What happens when I get nervous:

• My heart races (adrenaline in the body) • Sweating (body preparing muscles for action) • Yawn (body taking in more oxygen)

My body is preparing itself to perform in a critical contest! If I’m nervous, do I lose my ability to bat?

NO!

How to manage nerves?

Give yourself the best chance to perform PREPARE: training, nutrition, hydration PLAN: Know your game, know the situation

Goal Setting

• What do you want to achieve? • How will you achieve it? • How do you measure that achievement?

SMART goals

SMART goal examples:

I want to be a better bowler

Bowl no more than 2 wides per game this season Measurable!!!!

Reflection Process

• A common trait in elite athletes in all sports

• The ability to work hard with focus, effort and determination on the gap between the desired performance and the current performance is one of the key factors that eventually separates the elite cricketer from the good cricketer.

• How did I go?

• What did I do well?

• What could I do better?

TRAINING SESSION ASSESSMENT

Date of session: . Training Group: . Satisfaction score: /10 Today my overall Mental level of focus was /10 Today my overall Physical energy level was /10 Today my Fielding skills execution level was /10 Comment: An idea to improve Fielding skills execution next time I train or play is: . Today my Batting skills execution level was /10 Comment: An idea to improve Batting skills execution next time I train or play is: . Today my Bowling skills execution level was /10 Comment: An idea to improve Bowling skills execution next time I train or play is: . Three useful tips / coaching points I picked up today which I will try to take forward in my cricket are: 1) . 2) . 3) . Of these, the most useful was:

TEAM COMMANDMENTS

'Be the best we can be, by playing beyond our previous performances and by never giving up.

I will be the best I can by:

• Continually challenging myself to go beyond my comfort zone.

• Making the necessary sacrifices.

• Believing in my ability and strength.

• Valuing excellence, determination and dedication in both training and

match play.

• Having faith and confidence in, and being supportive, of my

teammates.

• Not making excuses but taking responsibility for my development,

performance and for my lifestyle.

• Seeking feedback and making contributions to the program.

• Being tolerant of differences in others and respecting them for whom

they are and what they have to offer.

• Accepting disappointments and frustrations and overcoming them by

working together.

• Having faith in the course of action chosen for the team and being

committed to it knowing it may not always be your preference.

Key attributes of a great cricketer Technical attributes (skills)

➢ Batting skills - e.g. shots, shot variations, running skills

➢ Fielding skills - e.g. throwing, picking up, catching

➢ Bowling skills - e.g. ability to generate pace, swing, spin, ability to bowl

accurately Note: range of skills AND level of competence Tactical attributes (decision making)

➢ Micro - e.g. - Batting shot selection (note: personal batting gameplans / playing

percentages) - Bowling delivery choice (note: personal bowling gameplans)

➢ Macro - e.g.

o Selecting and adapting batting plans (e.g. Attack vs. Consolidate) o Selecting and adapting bowling plans and field positions (e.g. Attack

or Defend) Physical attributes (athleticism)

➢ Fitness, recovery time, endurance

➢ Strength (wrists, forearms, core, shoulders)

➢ Eyesight (focus, refocus, peripheral vision)

➢ Highly trained muscle memory

➢ ‘Athleticism’ (Agility, Balance, Coordination, Speed)

Mental attributes (‘control’)

➢ ‘Toughness’, strength: mental control

➢ Ability to ‘zone in’ (to focus only on what is most relevant). Ability to ‘zone

out’

➢ Ability to remain positive (envisage positive outcomes even when difficult to

see)

➢ Ability to manage pressure and make ‘correct’ decisions

Note: ‘confidence

Technical (skills)

➢ Batting skills - e.g. shots, shot

variations, ability to strike ball with

power and control

➢ Fielding skills - e.g. throwing, picking

up, catching

➢ Bowling skills – e.g. ability to generate

pace, bounce swing, spin, ability to

bowl accurately, ability to bowl effective

variations

Note: range of skills AND level of competence

Mental (‘control’)

➢ ‘Toughness’, strength, mental

control

➢ Focus: ability to ‘zone in’ (to focus

on what is most relevant and

dismiss what isn’t). Ability to ‘zone

out’

➢ Positivity: to be able to continue to

envisage positive outcomes, even

when things aren’t going well

➢ Ability to make ‘correct’ decisions

under pressure

Note: ‘confidence’

Physical (athleticism)

➢ Fitness, recovery time, endurance

➢ Strength (wrists, forearms, core,

shoulders)

➢ Eyesight (focus, refocus, peripheral

vision)

➢ Highly trained muscle memory

➢ ‘Athleticism’ (Agility, Balance,

Coordination, Speed)

Tactical (decision making)

➢ Micro - e.g.

- Batting shot selection (personal

gameplan)

- Bowling delivery choice

(personal gameplan)

➢ Macro - e.g.

- Selecting batting plans

- Selecting bowling plans

Videos

BATTING:

Set up: watch video (BBC) - click here

The Drive: watch video (Asics) - click here

The Pull: watch video (BBC) - click here

The Cut: watch video (BBC) - click here

Back Foot Defence: watch video (BBC) - click here

Forward Defence: watch video (BBC) - click here

The Power Shot: watch video (Asics) - click here

BOWLING:

Pace bowling basics: watch video (BBC) - click here

Off-spin basics: watch video (BBC) - click here

Leg-spin basics: watch video (Asics) - click here

FIELDING AND WICKETKEEPING:

Fielding in the outfield: watch video (Asics) - click here

Pick up and flick: watch video (Asics) - click here

Catching basics: watch video (BBC) - click here

Wicketkeeping: watch video (BBC) - click here

MOTIVATIONAL QUOTES

It's not whether you get knocked down; it's whether you get up.— Vince Lombardi “I always felt that my greatest asset was not my physical ability, it was my mental ability.”– Bruce Jenner “There may be people that have more talent than you, but there’s no excuse for anyone to work harder than you do.”70– Derek Jeter “When you’ve got something to prove, there’s nothing greater than a challenge.”– Terry Bradshaw “It’s not the will to win that matters—everyone has that. It’s the will to prepare to win that matters.”– Paul “Bear” Bryant “Persistence can change failure into extraordinary achievement.”– Marv Levy

“Make sure your worst enemy doesn’t live between your own two ears.”– Laird Hamilton “I’ve learned that something constructive comes from every defeat.”– Tom Landry “Set your goals high, and don’t stop till you get there.”– Bo Jackson “If you can’t outplay them, outwork them.”– Ben Hogan “I became a good pitcher when I stopped trying to make them miss the ball and started trying to make them hit it.”– Sandy Koufax “Continuous effort — not strength or intelligence — is the key to unlocking our potential.”– Liane Cardes “The difference between the impossible and the possible lies in a person’s determination.”– Tommy Lasorda “What you lack in talent can be made up with desire, hustle, and giving 110 percent all the time.”– Don Zimmer “If you fail to prepare, you’re prepared to fail.”– Mark Spitz Persistence can change failure into extraordinary achievement.”– Matt Biondi “You are never really playing an opponent. You are playing yourself, your own highest standards, and when you reach your limits, that is real joy.”– Arthur Ashe “One man can be a crucial ingredient on a team, but one man cannot make a team. ”– Kareem Abdul-Jabbar “When you win, say nothing, when you lose, say less.”– Paul Brown “The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100 percent.”– Arnold Schwarzenegger “I never left the field saying I could have done more to get ready and that gives me piece of mind.”– Peyton Manning “Always make a total effort, even when the odds are against you.”– Arnold Palmer “You have to expect things of yourself before you can do them.”– Michael Jordan “To uncover your true potential you must first find your own limits and then you have to have the courage to blow past them.”– Picabo Street “You can motivate by fear, and you can motivate by reward. But both those methods are only temporary. The only lasting thing is self motivation.”– Homer Rice

“If you train hard, you’ll not only be hard, you’ll be hard to beat.”– Herschel Walker “If you can believe it, the mind can achieve it.”– Ronnie Lott “If you don’t have confidence, you’ll always find a way not to win.”– Carl Lewis “Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it.”– Michael Jordan “Excellence is the gradual result of always striving to do better.”– Pat Riley “Win If You Can, Lose If You Must, But NEVER QUIT!”– Cameron Trammell “Do you know what my favorite part of the game is? The opportunity to play.”– Mike Singletary “Just keep going. Everybody gets better if they keep at it.”– Ted Williams “Some people say I have attitude – maybe I do…but I think you have to. You have to believe in yourself when no one else does – that makes you a winner right there. ”– Venus Williams “I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.’”– Muhammad Ali “Never give up! Failure and rejection are only the first step to succeeding.”– Jim Valvano “Gold medals aren’t really made of gold. They’re made of sweat, determination, and a hard-to-find alloy called guts.”– Dan Gable “I’ve missed more than 9,000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.”– Michael Jordan Read more: http://www.keepinspiring.me/100-most-inspirational-sports-quotes-of-all-time/#ixzz49Ats6dmo Don't practice until you get it right. Practice until you can't get it wrong. - Unknown “Talent is never enough. With few exceptions the best players are the hardest workers.” – Magic Johnson “What do do with a mistake: recognize it, admit it, learn from it, forget it.” – Dean Smith