Pre- Competition Mental & Physical Preparation
1. Jog & Mental Prep (2–3 minutes)
• Use this time to start centering myself — focus on what I can control.
• Begin mentally setting the tone: calm, confident, present.
2. Dynamic Warm-Up
• Get legs and body moving. Build rhythm and energy.
• The goal: feel physically ready and mentally switched on before the start.
• Move with intension early — shake off nerves and avoid a slow start.
3. Mental Anchors
Key phrases:
• Play freely
• Focus on controllables
Short Warm-Up (When Time is Limited)
Focus on Sensations:
• Sensation 1 – Feet:
• Don’t feel stuck.
• Exaggerate movement — stay light and ready.
• Movement creates calm.
Sensation 2 – Neck / Head:
• Keep my head steady — focus and composure.
• Ground myself in the game plan.
• Find a way even if I’m not playing my best.
Cue Words:
• “Reset”
• “Controllables”
In-Competition Mental Reset (Quick Refocus Plan)
When anxiety spikes or thoughts start racing:
1. Acknowledge it — notice the scattered feeling.
2. Breathe — 2 slow breaths in through the nose, out through the mouth.
3. Visualize — in 20 seconds:
• See yourself resetting.
• Feel calm, steady, centered.
• Recall: Feet moving. Head steady. Play freely.
4. Say the cue word — “Reset.”
5. *Return to the next point fully present.
Here’s the worksheet you can use — designed to guide quick visualization and breath work for refocus during or before competition.
Visualization & Breath Work Refocus Worksheet
Purpose:
To help calm the mind, reset focus, and reconnect with controllables when anxiety rises or focus scatters.
Step 1: Recognize the Moment
When do I notice I’m losing focus or getting anxious?
(Examples: heart racing, overthinking, feeling rushed, tight body, distracted thoughts)
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Step 2: Ground Through Breath
Breathing Pattern (20-second reset):
1. Inhale slowly through the nose for 4 seconds — feel your ribs expand.
2. Hold for 2 seconds — pause and find stillness.
3. Exhale through the mouth for 6 seconds — release tension.
4. Repeat for 2 cycles.
Prompt:
What do I feel shift in my body after two cycles of breath?
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Step 3: Visualize the Reset
Close your eyes (if possible) and visualize for 10–15 seconds:
• Picture yourself grounded and steady.
• See your feet moving lightly — confident and responsive.
• Feel your head steady, your gaze calm and focused.
• Visualize the next point, play, or moment — executing with clarity and composure.
Visualization Cues (check or customize):
☐ Feet moving → staying loose and ready
☐ Head steady → calm and focused
☐ Play freely → trust my instincts
☐ Controlables → focus on what I can manage
☐ Play for my teammates
Step 4: Anchor with Cue Words
Choose your personal cue word or phrase that brings you back to center:
(Examples: “Reset,” “Controlables,” “Calm Power,” “Find a Way”)
My cue word: ______________________________________________
When I say it, I…
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Step 5: Re-enter the Moment
Open your eyes.
Feel: calm → focused → ready.
One deep breath. Step back in.
Reflection (after use or post-competition):
What worked well about this reset?
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What could I improve next time?
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When was it hardest to apply this? ________________________________________________________________