Want to be the best you can be? You've got to think it to win it! Contact John Ellsworth, Master Mental Game Coach and Sports Psychology Consultant. ProtexSports.com

1. John Ellsworth, MA • Protex Sports (www.protexsports.com)
Getting Psyched Imagery
Relaxation and Pitching Program
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2. Frame of Reference
Find a quiet space and lay down in a horizontal position. Take a few moments to get adjusted to
your position. Notice any discomforts and adjust to a comfortable space. “This is your personal
relaxation & imagery tape” For the next few minutes, you will focus all your attention on
relaxing your body, quieting your mind, and becoming present with the “here & now”.
This is your private time, so whatever has gone on prior to the next few minutes and whatever
will go on during these next few minutes while you relax and become one with the here & now
does not concern you. You have the remainder of the day to deal with these issues. All that
matters is the present moment, since this is the only time you are in complete control.
Take all thoughts, good and bad, put them in a small box, and park this small box on a shelf for
the time being. By taking this step, you are now free to channel your energy into the present
moment. This is a unique opportunity to for you to nourish the mind & body.
Now that you have placed all of your thoughts in “park” mode & are completely focused in the
here & now, you have made a clean break from conscious thought & prepared to be one with
the present & in the “right frame of mind”.
You know that entering the right frame of mind at the beginning of each practice or
competition, You alert my mind that you are “now focused” & will not be disturbed You are
now in the “training”, or “competitive” mindset with an undivided mind. You have reserved this
time for concentrated physical & mental awareness.
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3. Exaggerated Breathing
You are now aware of your breathing and attentive to your breath. It is easy for you to follow
its pace and observe it with complete attention & without distraction. Place the palms of your
hands on your abdomen.
Take 5 exaggerated deep breaths’ by bringing each inhale deep into your abdomen or
diaphragm area. Take a slow, complete breath into your abdomen below your lungs, with a
slow count to 6. (Count 1, 2, 3…) Slowly & smoothly exhale to the count of 12 and with slowly
repeat your auto- suggestion “entry” word (focus, prepare, energize). Feel your body becoming
more and more relaxed on each exhale. Inhale to the count of 6 & exhale to the count of 12
while repeating the “entry” word. Feel the tension drain from your body as you exhale. Inhale
& exhale (#3). Focus on releasing tension with each exhale while slowly repeating your entry
word.
With each exhale your body increases it’s awareness and becomes less tense and more relaxed.
Inhale & exhale (#4). Feel gravity at work as you sink deeper into your relaxed & present place
when the air completely exits from your abdomen. On the 5th exhale you can bring your
attention to your breath as it returns to its normal pace & rhythm. By bringing your attention
to your breath and simply observing it you will have reached relaxed state of body & mind.
In this relaxed state of body and mind your tension has been released & you are prepared to
begin a process of practice or competitive readiness.
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4. Begin Positive Affirmations
Imagine a blackboard in front of you. On the black board, write these 3 positive affirmations &
repeat each one three times as you write:
1. “I am a focused & confident pitcher” (repeat three times)
2. “I am in control of my pitches and what I choose to focus on” (repeat three times)
3. “I am confident & trust in my ability to hit the target given to me” (repeat three times)
Five Mental Keys to Great Pitching
Remember the top five mental keys to great pitching during your pregame warm up. The first is
confidence. You must believe that the batter has no chance against you and you have the ability
to control all of your pitches. Second, remind yourself to focus on one pitch at a time. The last
pitch is history, only the current pitch matters. Third, trust in your pitching ability. It’s game
time and this is the time to free it up and react to the pitch you see or feel in your mind.
Fourth, let go of last pitch. Do not dwell on or analyze the last pitch. Only the next pitch
matters. Lastly, commit to the pitch. See and feel the pitch. Take the sign, rehearse the pitch in
your mind and be confident that this is the correct pitch to throw. No second-guessing now.
Plan it, see or feel it, and commit to it!
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5. Begin Mastery Imagery Script
You are on the field going through your warm up exercises. You take a jog starting @ first base
around home plate, down the third base line to the foul pole, turn right & follow the warning
track all the way to the first base foul pole. When you reach the first base foul pole, you turn &
look at the 325 ft. marker & touch both hands to the marker. You take a deep relaxing breath,
exhale and smell the grass, and see the colors of the field. Next, you go through your warm-up
stretching and arm flexibility exercises identified specifically for pitchers. You are ready, and
prepared to go to the bull pen.
The coach gives you the game ball. You look at it closely. You begin feeling a sense of joy, &
pleasure as you feel excited knowing you are about to start the game against a worthy
opponent/team. You feel confident and ready to get into the game.
You are in the bullpen & start your warm-up in preparation for the 1st inning. You begin by
warming up your arm with short toss, and then long toss behind the mound. You are now on
the mound and begin by working on feeling the ball and throwing for comfort to the catcher.
Your arm feels great! You are not concerned about the quality of your throws in warm up. You
see and or feel the ball spin and notice how slow it seems to travel direct to the catcher’s
glove. Your focus is keen. You love to pitch & cannot wait until you have the opportunity to
throw the first pitch for the first strike of the game. You enjoy the challenge of competition and
pitching. You feel confident with your fastball, slider, change, and curve ball and trust you will
throw strikes, and get outs. You make a commitment to see, feel, & just throw a strike
wherever the target happens to be. Keep your thoughts simple. Simplicity is critical too good
pitching in games.
You begin your bullpen pitching routine by first working on the fastball & lane location
successfully. When you reach 7 of 10 pitches in the zone, you then move to your change-up.
The “POP of your fastball gets you fired up. When you reach 7 of 10 pitches in the lane of
choice, you then move to the slider. Wow, your competitive juices are starting to flow. Upon
successfully finishing your slider in the zone, you then move to your curve ball. You are
psyched, this pitch is dropping off the table. You are pleasantly surprised at the effortless feel,
and tremendous spin & movement of your curveball. Wow, you say to yourself, hitters will
have a huge challenge hitting this pitch! You throw one more fastball, change, slider, & curve
directly in the lane of choice & finish confident with trust in your ability to throw strikes and
get outs. You love to pitch. You love to throw strikes. You love to be in the game. You love to
compete.
Imagine that the first inning has started and you are on the mound. You are standing on the
mound slightly behind the rubber. Experience yourself looking straight down at your feet. Your
toes are two inches directly behind and almost touching the rubber as you notice a bright white
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6. reflection flashing back at you. Simultaneously you see the whiteness of the ball & feel its seams
at your fingertips. A tunnel shaped like a funnel appears between you and the catcher. You
know this is the path each pitch follows. You have trust this path.
This line signifies one of three lanes or zones guiding you to success with each pitch. You step
on the rubber, lift your head, see or feel the catcher & only the catcher, take the sign & repeat
to yourself “strike”. You commit to the target and type of pitch to be thrown, which happens
to be lane or zone 2. You repeat a focus word, “strike” to yourself three times. You feel
relaxed, confident, and committed to lane or zone 2. You enjoy the challenge of pitching, and
the feeling that comes when the ball hits the target. You take your wind-up with a sense of
trust, calm, commitment, and aggressiveness and deliver the first pitch, a fastball, down the
tunnel reserved for lane or zone 2. “STRIKE” You do not hear/feel the umpire call strike, but
know it is a strike because there is no other place the ball can go.
The tunnel is your path to lane or zone 2 and success. You do not see or hear the hitter, only
the glove because the glove is all that matters. You do not see or hear the umpire, because the
catcher’s glove is the only thing that matters. With a sense of trust, commitment, and focus you
take your wind-up in preparation to deliver your second pitch. You deliver your second pitch, a
slider, down the tunnel reserved for lane or zone 1. The batter swings and misses. “STRIKE”2.
Once again you take the sign, commit to the lane or zone 3, and with complete trust deliver
your third pitch, a curve ball, that sails with unbelievable spin directly down lane or zone 3 for
a swing & miss, STRIKE 3. You know this is the beginning of a great day. You are confident, in a
trusting mindset, and see or feel the “flow” of the game going in the right direction.
As the game progresses, you trust in your ability to see or feel the each pitch and the success
that comes as each pitch follows its intended lane or zone. You are focused because you are in
the process of reacting and trusting with freedom what you see or feel in your mind. You are
not concerned with the outcome. You feel calm, committed, and focused each and every time
you deliver a pitch. Each time you deliver a pitch with consistent tempo you can see or feel the
ball hit the center of the catcher’s glove. When this happens you rejoice with confidence and
self-satisfaction. You know the hitters will have an impossible time today connecting with your
pitches.
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