Athlete's Mental Warm-up
Bend Health
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Welcome to Bend. We're going to do a sports body scan together Start by finding a comfortable position, either sitting or lying down and close your eyes Take a deep breath in and slowly exhale, allowing yourself to relax Now, let's begin by focusing on your feet Visualize your feet and imagine them as solid as the sturdy base of a basketball hoop This is the foundation of your athletic performance Notice how they feel Are they tired or energized? Imagine any fatigue or heaviness melting away, leaving your feet light, ready to pivot jump and sprint Moving up to your calves and shins Become aware of any sensations present Picture your calf muscles as the springs in a runner's shoes, storing energy with each and every step Take a moment to stretch and flex your calf muscles, releasing any tension you might be holding there Imagine a burst of energy flowing up through your calves Propelling you forward like a sprinter bursting out of the starting blocks Now, shift your attention to your thighs and hamstrings These are the powerhouses of your lower body Picture these as the engines that drive you to excel like the powerful pistons in a race car Notice how they feel strong, perhaps a bit tight or completely at ease Take a deep breath in and as you exhale, imagine any tightness melting away Allowing your muscles to loosen and relax, ready to generate explosive strength Next, focus on your core This is the center of your body where your strength and stability come from Visualize your abdominal muscles and internal organs As the solid core of a gymnast, performing gravity defying routines Take a moment to engage your core muscles by gently contracting and releasing them Feel a sense of unwavering stability and strength like a skilled diver gracefully twisting through the air Now let's move up to your chest and back the support structure for your upper body movements Imagine your chest as a shield, protecting your heart and lungs like a soccer goalie guarding the net Take a deep breath in filling your lungs with fresh air and then slowly exhale Releasing any tension in your chest and back muscles Feel a sense of lightness and freedom as if you're gliding across a tennis court with effortless ability Shift your attention now to your arms and shoulders The tools that help you throw, catch, swing and reach for victory Visualize them as the oars of a rowing team propelling you forward with synchronized power Notice any sensations present tension, strengths or relaxation Take a moment to roll your shoulders back and forth, releasing any tightness or stiffness Feel a sense of ease and readiness as if you're a star basketball player effortlessly sinking shot after shot Finally bring your awareness to your neck and head the command center for all of your athletic power Imagine your neck as the swivel point of a soccer player Scanning the field with sharp focus and awareness Notice any tension or stress you might be holding in this area Take a deep breath in and as you exhale, imagine any tightness melting away Leaving your neck and head feeling light and relaxed like a skilled quarterback Reading the defense with calm precision Take a few moments now to scan your entire body from head to toe And appreciate the incredible instrument that is the vessel for all of your athletic endeavors Feel a deep sense of gratitude for your body's strength, resilience And the joy it brings you through sports and other activities When you're ready, slowly open your eyes, bringing your body scan to a close Remember to honor and take care of your body Giving it rest, nourishment, and the care it needs to thrive Just like a champion athlete who understands the importance of recovery and self-care Thank you for participating in this body scan For more pediatric mental health resources and tools, visit BendHealth.com
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"Athlete's Mental Warm-up Lyrics." Lyrics.com. STANDS4 LLC, 2024. Web. 6 Jun 2024. <https://www.lyrics.com/lyric-lf/13399605/Bend+Health/Athlete%27s+Mental+Warm-up>.
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