By: April Clay
Question:
How can I prepare myself to go into the ring and compete? I try to get myself psyched up, but sometimes I get too psyched up and then get nervous.
Answer:
This is a great question that I think many riders can relate to. You want to have that positive energy buzzing, but not so much that you scare your horse!
For any athlete, there is an optimal amount of energy needed to produce the best performance.
What this looks like is dependent on a number of factors.
One of these factors is your personality. Are you a highly-strung person prone to worry or a low-key, easygoing sort?
We all start with a baseline of energy that comes most naturally to us. If you’re not sure where your baseline is, go ahead and ask your trainer, family, friends, or stable-mates for feedback. They should be able to give you some pretty accurate readings.
The next factor is your horse. Horse people know that horses come in just as many personality types as humans. For example, you have your tightly wound Thoroughbreds and your clunky Warmbloods.
Our equine friends carry their own energy that, in turn, interacts with ours.
The last variable is your chosen discipline. Generally speaking, the more power that is necessary (jumpers, barrel racers) the more energy you need. The more technical (dressage, reiners, hunters) the less you need.
As some of you have undoubtedly experienced, too much tension and/or energy in the latter category leads to a loss of focus and an unrefined performance.
After you have reviewed all your factors, you have to think about a range to aim for given all your circumstances. Remember that you’ll likely have a hard time (no matter how many carrots you have on hand) convincing your horse to make the necessary changes. So yes, it’s just you–the team leader–who has to plan all the necessary work.
Think about previous best and worst performances in terms of your energy and tension levels. From this analysis you may decide that you do perform best when you are positive, but also loose and lighthearted.
Next, you want to start designing a plan to help you get to this state when you compete. This pre-performance ritual is something you will use just before entering the ring. Its purpose is to connect you with that confident, capable part of yourself that knows exactly what to do, and to create that kind of energy that helps you perform at your best. You can think of this as your “performer self.”
There are two major rules to follow with this process: keep it short (no lengthy rituals, you won’t have time!), and keep it meaningful.
One example would be using an image that evokes the kind of emotional response you want to create, like a snapshot of you on the podium. Or it could be playing a certain piece of music in your head that really pumps you up. Even humour can act as an effective cue for some riders.
For yourself, you may want to choose one cue that helps you feel positive and uplifted, and another that assists you in calming your mind and body. It will take some trial and error to arrive at a ritual that really works for you.
As well, don’t be afraid to change it up to keep it fresh and meaningful. Whatever you decide on, practice using it at home under test conditions. This will give you the confidence to know that your pre-performance ritual can work, and make it familiar enough to be easy to apply under stressful competitive situations.
Chartered psychologist April Clay is a former A Circuit rider and a member of the Canadian Mental Training Registry. She performs seminars and consultations in equine sports psychology including: Individuals or groups, On the ground or mounted, Email consultations. The perfect topic for your next association meeting! To find out more, call (403) 714-2529, email: april@bodymindmotion.com or visit www.bodymindmotion.com
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