Prepare for Predictable Challenging Moments
By Anna Enright, DNP, PCNS-BC
Using Imagery
Using our imagination to mentally practice in advance what we want to manifest in a future moment. You may already be using imagery but not to your advantage. Athletes can get stuck in using imagery negatively, ultimately hurting their performance. This can happen when imagination runs amok picturing negative outcomes as one prepares for high pressure competitions. The work is to become aware of these patterns and shift the focus to a more constructive outcome.
Consider for a moment a few of your most predictable hard points in performance.
Some examples might be:
the applause signifying an opponent has sent their climb
the moment your name is called to come out of isolation
not sending your first climb of the competition
your leg shaking
What are your challenging spots?
List one or two situations.
What does it feel like?
Wave a magic wand: How would you like it to be?
Example:
Competitor before me sends
I feel pressure, like I want to give up (what it’s like)
I am determined! (how I want it to be)
One strategy is to bring in a personality bigger than yourself to get through those tough moments. Someone fierce, with perfect form, strong, powerful, with a positive attitude and in control of the moment.
This may take some practice but once you clearly define and embody what your confident, powerful competitor self feels like, bring him/her/them into competition with you. Remember self-doubts and worries about outcome are common prior to and during competitions. You can be sure this type of mental chatter will be with you as competition nears. Know this is expected, normal and most importantly, it can be harnessed. Athletes can have all this going on and still perform at high levels. Having a plan to shift your focus to a more constructive image of yourself, will help you stay present and just climb.
Creating a Script as a point of constructive focus during challenging moments
Consider how you would look, feel, and think at your best. Imagine your best self, just for a moment and see yourself performing ideally. What would you be thinking, feeling and how would you be responding?
To create your script, start with a few best past performances and think about how it felt, what thoughts were present, and what were your points of focus during your successful performances. Think about scripting for before competition and/or during performance. Where could you use the most help or inspiration?
Consider the following questions:
What would you like to be thinking about?
What would you like to be feeling?
How would you like your body to be feeling?
Stay constructive! Capture the points of focus that are constructive and positive.
Use “I” statements and present tense verbs.
You must believe it’s possible.
Use emotions you want to have.
Use short phrases that most resonate with you.
Example:
I want to climb. I look forward to the challenge. My body is ready. I am energized and focused. I have trained hard. I am ready. I want to see how hard I can climb. I have the courage to do this. This matters to me. This is for me.
Pulling this all together
Imagine your strong, competitor, superhero, climber self, showing up ready with all you need to compete, at your next competition. Practice saying your script quietly to yourself and feel the power of the words and the strength of all your hard work. I recommend spending 5-10 minutes a day doing this exercise to get mentally ready to compete! It can also be helpful as a tool to ground yourself in and shift your focus to, during performance, if negative mental chatter starts running the show.
Resources
Baltzell, A. (2011). Living in the sweet spot: Preparing for performance in sport and life. Morgantown, WV: Fitness Information Technology.
