Techniques for success

We all love watching the top riders, often wishing that we had even the smallest amount of their talent. It seems completely unattainable, but, really, is success all about talent? Could there be something else going on, too? Of course, if you’re to be successful, you’ll need commitment and hard work, but just as important is the mental training process. In other words, you need to work on priming your mind for success rather than failure.

The three elements

For most riders, the approach of competition season brings a familiar mix of excitement and apprehension. Yet while we spend countless hours perfecting our discipline-specific skills, many of us overlook the vital importance of mental preparation. In fact, sports psychology research consistently shows that mental preparation significantly impacts performance outcomes. But what exactly does this look like for most of us?

At its core, mental preparation involves developing three key areas…

• focus
• emotional regulation
• confidence

These elements work together to create what’s termed competitive resilience – the ability to perform consistently under pressure – and it’s something all riders are capable of developing.

Create a routine

The closer you are to competing, the more important your mental preparation becomes. So, 8–12 weeks before your competition, start developing your performance routine – a systematic approach to competition day that helps manage anxiety and maintain focus. This is your foundation and includes…

• Visualisation training. Spend 10 minutes each morning mentally rehearsing a test or course in as much detail as possible – all the sights, sounds and sensations. This mental practice creates neural pathways that support actual performance.
• Anxiety management. Recognise your personal anxiety triggers and develop specific coping strategies, such as breathing exercises, positive self-talk, or progressive muscle relaxation.
• Focus development. Practise maintaining concentration during challenging situations. When training, identify what disrupts your focus and work on developing recovery strategies – for example, try counting your horse’s footfalls or focusing on your breathing.

TOP TIP

Remember that having some anxiety is perfectly normal and it can even enhance your performance when carefully managed.

Discover more expert tips on how you can achieve your competition goals in May Horse&Rider – on sale now!