One Method to Be Mentally Prepared
Summary: Anxiety before competition often stems from uncertainty about the event. Visualization helps athletes mentally rehearse every aspect of performance, from arrival to warm-up to execution, reducing stress and building confidence. Immersing all senses in the mental rehearsal strengthens focus and trust in skills. Accepting that real performance may vary ensures athletes stay adaptable, calm, and prepared.
How has anxiety affected some of your athletic performances?
Chances are that anxiety prior to an athletic performance caused you to play far below your ability.
The Main Reason for Anxiety Prior to a Competition is Uncertainty
Uncertainty can cause some athletes to mentally envision potential mistakes or fear the worst prior to a competition, which leads to tension and a lack of trust in your skills.
While other athletes become anxious because they have no idea what to expect in the upcoming competition.
Seeing the worst and fearing the worst become negative images that will ruin your performance every time.
What is the Answer to Combat Uncertainty?
The answer to dealing with uncertainty is to experience the event before the event even happens.
That’s where visualization comes into play. Visualization helps you be mentally ready for the event so you feel you have “been there before”.
If you have already experienced the event in your mind and visualized yourself succeeding, the upcoming event becomes known.
That is, experiencing an athletic event in your mind through visualization reduces the anxiety that comes from uncertainty. Seeing yourself fail has the opposite affect.
A relatable example of the effects of uncertainty is the first day of school in September…
You don’t know what to expect, new teachers, different classes and classroom, new classmates, a different schedule and uncertainty about how much homework and projects you will receive, a different grading system and possibly a brand new school…
All the unknowns make the first few days of school nerve-wracking but after a few days, when you settle in, it feels more comfortable.
Most of the uncertainty washes away and you are ready to get going with the year.
Juliet Arnswold, a track and field athlete who specializes in the hurdles, has utilized visualization to help her mentally prepare prior to a competition.
Arnswold uses visualization as a regular part of her pre-meet routine starting days prior to the event.
Arnswold visualizes herself arriving at the meet, running through her warm-up and then visualizes her entire race, from start to finish including the time she had hoped to attain.
ARNSWOLD: “Before going to sleep two nights before my race, I visualize myself going through all of the steps that I take on race day. This includes what I’ll eat for breakfast—oatmeal and a piece of peanut butter and banana toast. The visualization process gives me a plan of what I want to accomplish and helps me feel less anxious.”
Images can make or break a performance.
Instead of leaving competition to chance, visualization can help prepare you for success.
Visualizing Your Upcoming Performance:
Think of the details. Rehearse your pre-competition meal.
See yourself arriving to the competition site and getting ready in the locker room feeling relaxed and confident.
Image your pre-competition routine and your warm-up feeling excited and ready to perform with confidence and trust.
See yourself performing successfully and immerse yourself in the images of the competition.
Vividly experience the sights, sounds, smells, tastes, movement, confident thoughts and positive emotions of your performance.
When it’s time to compete, don’t expect your performance to be perfect like you experienced in your rehearsal. Accept that stuff happens and you have to adjust.
As Ken Ravizza said many times, it’s not always about playing in the zone. As an athlete, “you have to be comfortable feeling uncomfortable.
Use Vizualization
1. Use Visualization to Reduce Anxiety
Mentally rehearse the entire competition in detail, from arrival to performance. Visualization helps you feel prepared and reduces uncertainty-related anxiety.
2. Practice Pre-Competition Routines Mentally
Visualize your warm-up, meals, and preparation steps. Experiencing these routines in your mind builds confidence and familiarity for the actual event.
3. Immerse Yourself in the Senses of Competition
Include sights, sounds, smells, and emotions in your visualization. Fully experiencing the event mentally helps you stay relaxed and focused during the real performance.
4. Accept Imperfection During Competition
Understand that your actual performance may differ from your visualization. Stay adaptable and comfortable with unexpected changes while maintaining focus and confidence.
Related Sports Psychology Articles:
- Improving Athletic Team Culture
- Letting Go of Mistakes in Competition
- Do You Underestimate Your Opponents?
Boost Your Self-Confidence With Expert Mental Game Coaching!
Expert mental game coach Dr. Patrick Cohn can help you overcome your mental game issues in sports with personal coaching. We do mental training with athletes of all levels and ages–about 12 years and up. And mental training is not just for elite or professional athletes.
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FAQ: How to Visualize Your Upcoming Performance
Q: What causes anxiety before a competition?
A: Anxiety often comes from uncertainty about the event, including fears of mistakes or unfamiliar conditions.
Q: How can visualization help reduce competition anxiety?
A: Visualization allows athletes to mentally rehearse the event, making it feel familiar and reducing stress caused by uncertainty.
Q: What should athletes include in their visualization practice?
A: Athletes should rehearse pre-competition routines, performance actions, and immerse themselves in sights, sounds, smells, movements, and emotions.
Q: Do you need to perform perfectly as visualized?
A: No. Athletes should accept that things may not go exactly as visualized and focus on adapting while maintaining confidence.
Q: How does visualization improve mental readiness?
A: Mentally experiencing the competition builds familiarity, trust in skills, and prepares athletes to respond calmly under pressure.
Q: Can visualization replace physical practice?
A: No. Visualization complements physical practice by preparing the mind, but skill execution and conditioning still require physical training.
Dr. Patrick Cohn is an expert mental performance coach who has helped athletes for over 30 years enhance their performance. Dr. Cohn earned a master’s degree in sports psychology from CSUF and a Ph.D. from the University of Virginia, specializing in Applied Sports Psychology.