Competition day can bring a mix of excitement and anxiety. Whether you're competing in show jumping, dressage, polo, or any other equestrian discipline, mental preparation is just as important as physical training. Here are five proven strategies to help you perform at your best.
1. Visualize Success
Visualization is a powerful tool used by elite athletes across all sports. Before the competition:
- Find a quiet space and close your eyes
- Imagine yourself riding the course or test perfectly
- Include all sensory details - the feel of the reins, the rhythm of your horse, the sounds around you
- Visualize handling unexpected situations calmly
- End with seeing yourself completing your ride successfully
Practice this visualization daily in the weeks leading up to competition.
2. Develop a Pre-Competition Routine
A consistent routine helps signal to your mind and body that it's time to perform. Your routine might include:
- A specific warm-up sequence
- Listening to particular music
- Positive self-talk or affirmations
- Breathing exercises
- A final equipment check
The key is consistency - do the same routine before every competition so it becomes automatic.
3. Control What You Can Control
Competition brings many variables beyond your control - weather, other competitors, judging. Focus your energy on what you CAN control:
- Your preparation and training
- Your horse's care and warm-up
- Your attitude and mindset
- Your breathing and relaxation
- Your reaction to challenges
Let go of everything else. Worrying about uncontrollable factors only drains your mental energy.
4. Use Positive Self-Talk
The way you talk to yourself matters. Replace negative thoughts with positive ones:
- Instead of "Don't mess up" → "I am prepared and capable"
- Instead of "Everyone is watching" → "I'm focused on my ride"
- Instead of "What if I fail?" → "I trust my training"
- Instead of "I'm so nervous" → "I'm excited and ready"
Create personal affirmations that resonate with you and repeat them regularly.
5. Embrace Nervous Energy
Nervousness before competition is normal and can actually enhance performance when channeled correctly:
- Recognize that butterflies mean you care about your performance
- Use deep breathing to manage intense anxiety (4 counts in, 4 counts hold, 4 counts out)
- Channel nervous energy into focus and alertness
- Remember that your horse can sense your emotions - staying calm helps them stay calm too
Bonus Tips
- Get adequate sleep in the days before competition
- Eat properly - don't skip meals or try new foods on competition day
- Arrive early to avoid rushing and added stress
- Have a support system - bring someone who helps you stay calm
- Learn from every competition - win or lose, there's always something to improve
Remember, mental preparation is a skill that improves with practice. Start implementing these strategies in your training sessions so they become second nature by competition day. Good luck!
