Mental Preparation For Major Competitions

By Wayne Hurr, Ph.D., Sport Psychologist

Combining proper mental skills with your physical skills enhances optimal performance. By working on the mental aspects, you can reach your full potential. Some mental skills that enhance performance include relaxation training, visualization, and positive affirmations.

RELAXATION TRAINING

During competition it is essential to narrow your field of focus. It is important to block out external distractions such as crowd noise, and focus on the task at hand. Research has shown that relaxation is important to attaining this state of focus and concentration. By utilizing relaxation techniques, you can increase focus and concentration, and enhance performance. Slowing down your breathing results in reduced heart rate and pulse rate. It also decreases muscle tension which allows for greater fluidity of motion. Also, when you are relaxed your body consumes less oxygen and optimum lactic acid levels are more easily maintained.

To effectively execute a relaxation technique, it is important to take several deep, cleansing breaths. Turn your attention internally to your breathing. Establish a SLOW, steady rhythm for breathing and maintain it. Experience this rhythm using a visual image, for example, a light bulb that glows brighter when you inhale and dims when you exhale. Other ways to facilitate a relaxed state before competition include muscle tension relaxation techniques, listening to relaxing music, or visualizing yourself at a quiet, peaceful place.

It is important to recognize that it is normal to experience some anxiety before a competition. “Don’t be worried about being worried.” It is essential to practice relaxation techniques throughout the season so that when you reach major competition you are prepared to implement them successfully.

VISUALIZATION

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