These are but 2 of the many phrases I have quoted to many a bowler over the years. Whether it's a youth bowler or an "elite" level bowler, the attitude you take into your game can make or break you!

As you make the journey to becoming the "best bowler you can be", it is important that you work not only on refining the physical/technical aspects of your game, but that you condition yourself mentally as well.

When taking up any sport, the first thing that you do is learn the physical/technical part of the game - how to throw the ball (back-up or hook); how many steps to take (3 or 4); follow through; target/spot bowling; etc. You develop your own style over time, in releasing the ball the same way each delivery, taking the same number of steps in each approach, learning which spot to look at (or where to stand on the approach) for different shots or lane conditions. The physical development of your game will only take you so far...there comes a time when mental preparation is needed to take you to "the next level".

In the NCCP Level 2 Technical program, we discuss the fact that as your average increases, errors are more likely to be related to the mental component of your game. Your mind becomes conditioned to the physical requirements of executing a good shot, but "mental lapses" can impact your game. You need to learn how to focus on the task at hand, block out distractions, stay as relaxed as possible (under the circumstances!), & maintain a positive attitude!

Developing a sound mental game will not happen overnight...it takes a lot of practice, just like the physical part of the game. Once you make the "leap" to improving the mental part of your game, start with the basics - learn how to relax!

I can remember my YBC coaches constantly telling me to "take a deep breath" once I got set in my stance. When I think back about it, it's amazing just how relaxing a nice deep breath can be! Naturally, when I started coaching YBC, I passed that suggestion on to every one of my bowlers. Taking a deep breath helps to clear your mind so that you can focus on the next part - your approach & delivery. Remind yourself to keep a consistent pace in your approach; feel the ball roll off your fingers; watch the ball roll over the arrow; follow through to your intended target pin. Now, all of that can be a lot to think about in a matter of a few seconds. Find a "cue" word that will remind you to do all of that, & in time, you'll develop a routine that gets you relaxed & focused just by saying one word or phrase to yourself!

Another thing you can do is make a "mental checklist" & keep it with you. Refer to it when you need to get yourself back into the game, if you feel yourself faltering, or just for some positive reinforcement.

It's important that you set goals to measure your progress & development. Have short-term goals (eg. improve your hits on centre to 70%) that once achieved, lead to your long-term goals (eg. a 220 average). What else do you need to do to achieve that long-term goal (eg. improve spare percentage)? Determine how long that (long-term) goal should take you to achieve. Keep track of your progress & adjust your goals as needed.

Not all of us are natural athletes - almost all of us need to practice in order to become better. Set up a practice "schedule" to compliment your league & tournament play. It's also a great idea to have someone to practice with, or to enlist the services of a "personal coach", someone who knows your game.

It's important to develop a positive attitude (not just in bowling, but in everything you do!). That's not to say that you should go into a tournament with a "cocky" attitude - carry yourself with "quiet confidence".

Staying positive will help you overcome any "momentary slumps" in your performance - you will be able to stay more focused, doing quick self-analysis & making adjustments to your game when needed.

When you stay in a positive frame of mind, you throw with more confidence; you are able to overcome those little setbacks more quickly; you know that it is possible to accomplish what you want.

When you have a positive outlook, you don't worry about the bad shot, frame, or game, because you have the ability & desire to "shake it off" & get back on track.

When you have a positive attitude, you don't become consumed with "winning" while you are in the middle of a game, because you are focused on the present task - the ball in your hand.

Focus on the present - the task at hand ("the ball in your hand is all that matters right now"), not on the previous frame or game, nor on the next frame or game. You can't do anything about the past frames or the future games, but you can execute a great shot now!

Give yourself positive feedback (eg. "That shot felt great") & avoid negative talk (eg. "You dummy, all you had to do was..."). Not every shot you make is going to be perfect; try to keep everything in perspective & let your game happen (one ball at a time!) - you will see a difference!

As a coach, I always try to stay positive with my bowlers, giving positive encouragement & positive suggestions for adjustments or corrections. If I have to make a "negative" comment (eg. "You dropped your shoulder."), I always follow it up with a positive statement (eg. "Remember to keep your shoulders square to your target.").

If a bowler has a bad frame, I don't tell them, "it's all right", because they know & I know that it's not all right! What I do remind them of is that the frame is done, it's history. Regroup, refocus & get back on track!

I had the pleasure of coaching a remarkable group of women at the 1995 Masters National Championships. The Alberta Tournament Ladies Team was (in other people's opinions!) not the strongest team, but there was something about them. When I was selected by them to be their coach, I asked each of them to write down what they wanted from the upcoming National Championships. Comments that came in included, "This particular team has the heart & desire to win gold"; "As a team, if we do what I know we're capable of, we can win"; " We have positive values, we'll have fun, & we'll succeed as a team". When we practiced, there was an "aura" about the team that told me attitude was everything to these women. They exuded a quiet confidence that carried through practices & the entire championship. Our motto was "Attitude is Everything"! As a team they worked so well together, staying in the moment, taking advantages of opportunities, never quitting because they were down in their match or game. They had a strong sense of "personal pride" which showed in every game that they bowled. They wanted to win & they thrived on the competition - it was pressure-packed but it was fun!

Every winning team or athlete find ways to win (& remember, winning can mean simply achieving a personal goal such as making it to the top 3; qualifying for the singles stepladder; averaging 250 over a 20 game tournament). Winning is how you define it.

Winning doesn't always come easy either! The 2000 Calgary Open Mixed Team (National Champions) will tell you that. Staging a pretty dramatic comeback to win the Provincial title (10 points behind with 4 games to go & one player short), their motto was "It's in the Cards" - they saw an opportunity to win, put their minds to it, overcame the obstacles, & went to work. At the Nationals they qualified 4th & went through the "Page System" playoffs in championship fashion. Each game went down to the 10th frame & thanks to strong finishes, they won all 3 games of the playoffs, scoring the highest 3 game pinfall total (for Mixed Teams) of the tournament. Everything we did seemed to work. Everyone was poised, positive, & determined - it was thrilling; it was exciting! It was truly a matter of everyone being "in the game", giving their best efforts, & accepting their roles on the team, all in an effort to achieve their goal!

In a competition, you don't have to talk about winning - if it's meant to be, it will happen! You just have to take the "right path" to get there (& enjoy the ride!).

Watch & study the top bowlers & top athletes in other sports - what attributes do they have that make them so good? What makes Tiger Woods so good or the Detroit Red Wings so tough to beat in the playoffs? It's not only their physical abilities, "it's what's between the ears" - mental toughness, confidence & positive attitudes.

The outstanding bowlers that I've watched, coached, and/or bowled against over the years share these characteristics:

· positive attitude

· love of the sport

· self-motivated

· enjoys competing

· patience & perseverance

· desire to succeed

· they find a way to succeed ("never say die")

· personal pride

If you are passionate about doing something, you will find a way to do it!

Whether you win or lose, remember to take something positive from every tournament you participate in & build on that.

Fran is the manager of Chinook Bowladrome, in Calgary, Alberta. She is a graduate of the YBC program and has continued to actively coach for 27 years.

Fran's NCCP Level 2 certification enables her to conduct courses for the Master Bowlers' Association of Alberta. She was also the MBA of Alberta's Technical Director for 11 years and is currently a member of the Canadian 5-Pin Bowlers' Association Technical Committee. Besides coaching National Open Teams, you'll find Fran at the annual 'Alberta Youth Bowling Camp', nurturing the minds and skills of Canada's youth.

Named the Canadian 5-Pin Bowlers' Association, "Coach of the Year" in 1995 & 1988, Fran continues to give much of her time and expertise to those who share her love for the game.