Training the Mind Through MVPs with UPB

By: Joey Hewitt 

At Unlimited Potential Basketball, we’ve always believed in a holistic approach to player development. Our mission goes beyond sharpening basketball skills—we’re just as committed to building strong mental skills as well. Three of the most impactful mental training tools we emphasize can be summed up with the acronym “MVP”. And no, we’re not talking about “Most Valuable Player,” at UPB, MVP stands for Meditation, Visualization, and Positive self-talk. 

We’ve recently started incorporating these mental skills more consistently into our group workouts, and this blog will dive into the reasons behind that shift—exploring why we’ve made them a priority and how they can benefit your athletes both on and off the court.

Meditation

Meditation offers powerful, science-backed benefits for athletes. In a sports context, it’s not just about “clearing your mind”—it’s a proven method for sharpening focus, building emotional control, and staying grounded in the present moment. At UPB, we integrate meditation at both the beginning and end of our workouts to help athletes train these vital mental skills.

Here are two simple and effective ways we use meditation in our group sessions—both of which you can easily practice on your own:

1. “Smell the Roses, Blow Out the Candles”

This anchoring phrase is a great tool for helping younger athletes grasp the idea of “focusing on the breath,” which can often feel abstract. As you inhale, say to yourself, “smell the roses.” As you exhale, think “blow out the candles.” Even better: visualize each phrase as you breathe. Picture the scent of a fresh rose on the inhale, and imagine blowing out a birthday cake full of candles on the exhale.

2. Belly Breathing with a Basketball

Diaphragmatic breathing—or belly breathing—is a powerful way to calm the nervous system, especially since many athletes feel nerves or anxiety in their gut. To train this, we have athletes lie on their back with a basketball placed on their stomach. As they inhale through the nose, they focus on lifting the ball toward the sky. On the exhale, they let the ball sink back down as they breathe out through the mouth. This simple drill teaches proper belly breathing and can be done anywhere—using a ball, your hands, or any small object.

Visualization

Visualization is one of the most effective learning tools available—especially for athletes. It helps tap into muscle memory, deepen understanding of specific movements on the court, and mentally rehearse success before it happens.

The science behind visualization is fascinating. On a neural level, the brain can’t tell the difference between something you vividly imagine and something you actually do. So, when you picture yourself shooting a basketball with perfect form, you're getting quality mental reps without even moving. The key with visualization is being able to imagine multiple senses. Instead of just seeing what you’re doing, try and smell it, hear it, or most importantly — feel it.

At UPB, we integrate this powerful mental skill into our workouts—both during and after sessions. It’s a simple yet high-impact way to level up your game.

Here are two ways we practice visualization—both of which you can do at home or solo:

1. Pre-Performance Visualization 

During our workouts, you’ll often see a trainer break down a new move we’re learning on the court. Before players physically try it, we ask them to visualize themselves doing the move—either while moving without the ball, or standing still with their eyes closed. This primes the brain to learn faster and more effectively. It also helps athletes experience the power of mentally visualizing a skill before actually performing it.

2. Success Replays

After a workout at UPB, we will have athletes sit against the wall, close their eyes, and replay one of their best moments in their mind. We encourage athletes to focus on the details—their form, their decision-making, the feeling of confidence and control. The more vivid the visualization is, the more powerful the impact. This helps reinforce what "right" feels like, making it easier to repeat.

Positive Self-talk

Positive self-talk is one of the most underrated tools in an athlete’s mental toolkit. It plays a huge role in building confidence, staying focused under pressure, and bouncing back from mistakes.

The science backs it up—what you say to yourself matters. Your internal dialogue can either fuel your performance or hold you back. When athletes consistently use positive, intentional self-talk, it helps shape a mindset built around resilience, belief, and growth. Simply put: the way you speak to yourself becomes the way you show up.

At UPB, we coach athletes to be just as strong mentally as they are physically. That’s why we actively build self-talk into our training sessions and help players develop phrases and routines that keep their mindset locked in.

Here are two ways we practice positive self-talk— which can be done on your own or during practices/games:

1. Set an Intention / Post-workout Reflection

At the start of our workouts, we encourage athletes to set a clear intention for the session. We ask them to choose one specific area they want to improve and say, “I will get better at ___ today.” Then, at the end of the workout, we bring it full circle by having them repeat the phrase in past tense: “I got better at ___ today.”

To take it a step further, we sometimes pair this with a quick visualization—picturing yourself making real progress in that skill. This simple routine helps athletes stay focused, intentional, and walk away from each session with a positive mindset.

2. Create Your Go-To Phrases

We will also incorporate self-talk by helping athletes develop a few short, powerful phrases that they can repeat during games, workouts, or tough moments. Think of them as mental anchors. Examples might be: “I’ve got the next one,” “Next play,” or “Stay locked in.” The key is to keep them positive, personal, and present-tense. These can be said out loud or in your head when you need a confidence boost or to reset after a mistake.

Each of these mental tools—meditation, visualization, and positive self-talk—can make a big impact on their own. But when used together, they create a powerful mental training system that helps athletes stay focused, confident, and resilient. At UPB, we believe in developing the whole athlete, and that means training the mind just as intentionally as we train the body. Continue to train the MVP’s in your mind, and you will become an MVP on the court.