Category: General Sport Psychology

Conquering New Heights Through Mental Training

WaterSports meets Gymnastics. A combination of the pool and the gym has produced the sport of Competitive Diving. When we mix two such demanding sports the end result is something extraordinarily demanding. But despite diving’s requirements for incredible strength and technical ability, it’s arguable that the mental aspects of the sport really separate the best from the rest.

The nature of competitive diving is more complex than a lot of us realise. We can separate diving into two main disciplines, springboard and platform, and there is an opportunity for athletes to dive from a variety of starting positions including forward, backward, reverse, inward, twisting and armstand. Divers are then scored on their performance by a judging panel (consisting of 5+ at international competitions) across a series of dive elements, including approach, takeoff, flight and entry.

The Specific Challenges Of Diving 

Divers face fear on a daily basis. The margin for error in diving is so small, one wrong movement and the impact of the water could leave you with a broken bone or dislocated joints. Not only are divers required to enter the water with minimal splash travelling at extremely fast speeds (of up to 55kms per hour), but they’re required to perform a series of technical acrobatic movements with artistry and precision as they fall. 

Diving can certainly be classed as a high-impact sport, and it is this in combination with our natural fear of heights that makes diving a particularly challenging sport mentally. Diving is obviously made up of a large technical and artistic component, but there is also a huge mental component to diving we don’t often see. 

Consistency Is Key

As is the case with many competitive sports, consistency is extremely important as part of Competitive Diving Psychology. For much more on the subject of consistency read this “ahead if it’s time” article by Condor Performance stalwart Chris Pomfret.

But one thing our mind is really good at is remembering what we’ve done in the past and using this to inform what we do in the future. For diving, this can be helpful from a technical point of view, through mentally correcting our form on our previous dive and using this learnt information to improve the next one. The downside to this is that thinking about the last dive often results in the onset of a lot of worry about the next dive, regardless of its outcome.

Think about it. After a good dive, we feel great and want things to continue going our way. The only way we can do this is to back it up and perform another good dive, and this (outcome) is now at the forefront of our minds. On the other hand, after a ‘not so good’ dive, our default response is to think about what we did wrong and how to make sure we don’t do the same thing on the next one. Ensuring the next dive is better (another outcome) is now at the forefront of our minds. It’s a lose-lose situation here. Whether we do or don’t do a great dive, making the next one better becomes our focus by default. 

Noticing And Working With Our Mind

There are a few things we can learn from this. The first is that our mind is very outcome-driven by nature, meaning that in response to a situation its first job is to predict the outcome of the event and use that to inform any future decision making. What divers need to become really good at doing is noticing when their mind sneakily slips into outcome-only thinking. Building an awareness of our mind’s automatic response to certain situations is important, as only then we can choose to focus our attention back on what we need to be doing. That is, performing the actions we train to do every single day.

The second thing we can learn from this is that no matter how we go on the previous dive, we’re probably never going to feel 100% confident going into the next one. When things are going our way, we often become so fused with the idea of keeping it that way that we lose track of what we actually need to do to keep things going our way. When things don’t go our way, we become fused with the idea of getting back on track, and the same thing happens.

Unfortunately, we can’t help the fact that our mind does this. What we can do instead is notice when it does, acknowledge the reason it does this (evolutionary history and survival instincts), accept that it has happened and choose to focus our attention back on our actions/processes. This is the key ingredient to great Competitive Diving Psychology.

Battling Your Mind

On the topic of our brain trying to work against us in the diving sphere, divers will often describe knowing they can do the dive (because they’ve trained for it and done it plenty of times before), but having to argue with their mind telling them all the reasons not to do it. This creates a bit of a tricky situation; knowing you can do something, feeling scared to do it and having your mind tell you not to do it. And talk about vulnerability. Standing high above a pool in your swimsuit on a relatively flimsy’s springboard. Nowhere to hide up there.

What most of us don’t realise is that getting into an argument with our minds is actually the source of the problem. Our mind is a reason-giving machine, so it’s great at debating and intellectualising, and it’s even better at arguing its way out of situations that make us uncomfortable. Sometimes it is very helpful for our brain to do this and for obvious reasons (keeping us safe), but in the sporting world and particularly in diving this has the potential to do us more harm than good. 

Accepting And Working With Fear

The first step in overcoming fear is accepting it’s a part of the sport. To be successful in diving, athletes need to learn to accept fear as part of the process, and with this comes an understanding and acknowledgement of the ways in which our minds might try to work against us. It is our mind’s job to generate and predict all possible outcomes of going through with the dive, particularly the undesirable outcomes, as part of its role in survival. So for competitive divers wanting to think more positively, it’s just not a realistic goal. A goal that is realistic is accepting fear, reframing it in a way that is more helpful, and bringing awareness to the ways in which your mind might try to talk you out of doing what you want to do.

Reframing Fear

The idea behind reframing is shifting your view from one perspective to another. This can be very helpful when it comes to fear and other strong emotions. Sure, thinking about belly-flopping off the 10m platform is scary, frightening even. But doesn’t this make us that little bit more alert than we would be if we weren’t afraid? We can choose to view these “protective” thoughts as a warning, but one with a level of helpfulness associated.

If we didn’t overthink and fear the worst possible outcome we wouldn’t take any caution, and some level of caution is certainly needed when the margin for error is so small. Rather than seeing these thoughts as something out to stop us from doing what we want to do, we can choose to see them as a warning and that something important is about to happen. We can reframe this experience as the mind and body preparing us for something special. 

They Are Only Thoughts …

Another part of overcoming this mental hurdle is preparing for the argument our mind is likely to start come competition day. In the lead up to an event, it can be beneficial to think about how our mind is likely to debate the actions we need to perform, and what it might say to try and talk us out of it. Knowing our mind is likely to try to talk us out of it firstly prevents this from surprising and/or shocking us on the day (which is sometimes half the problem), and it also allows us to plan for how we might want to respond to it. Through doing this we are making room for these private experiences (thoughts and feelings) on competition day, rather than trying to fight them or get rid of them. We are ultimately bringing awareness to our potential thoughts before the day has arrived, reducing the likelihood of us getting caught up in them when we need to be focusing on our performance. Of course, it’s not essential that you do this with the guidance of a qualified sport psychologist or performance psychologist but more and more competitive divers are choosing to do it this way (less guesswork, more evidence-based etc).

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Water Polo Psychology: Giving Meaning to Mistakes

In the sporting world, there is a growing consensus that Water Polo is one of the most physically brutal and demanding sports around. To be a Water Polo player, you’ll need incredible core strength, endurance, and the ability to anticipate player movement based on visual cues in an extremely fast and dynamic competition setting. And – you’ll have to do all of that while keeping your head above the water. 

Many similarities can be drawn between Water Polo and fighting sports such as Kickboxing and MMA. Cuts, bruises, knocked out teeth – it’s arguable that many of the principles that apply to Combat Sport psychology in terms of not getting hit also apply in the pool when you put two teams together in a body of water and ask them to fight over a ball. 

Water Polo and Mental Toughness

What makes Water Polo so challenging mentally is the fact that it is a fast-paced and physically demanding team sport. At Condor Performance, one of the most common areas of concern brought up by the Water Polo athletes we work with is the desire to play at a high level consistently. 

Like in many other team sports, in Water Polo, there appears to be some sort of pattern in performance, whereby individual playing ability is impacted by various external factors. For example, we often see player performance differ depending on which team they are playing against (for example, a highly ranked team, a team with older/more experienced players), and the perceived importance of the game (for example, a semi-final or grand-final match). When players are impacted by external factors such as these, we’re really seeing the impact of a diminished mental game on their physical game; fear of failure becomes a lot scarier, the consequences of letting the team down becomes more apparent, and the desire to win becomes even stronger.

Letting The Team Down

When playing as part of a team there is an element of safety in the sense that if the desired outcome is not attained it is not completely on any one individual. But with this, comes the idea of not wanting to let the team down – a commonly heard phrase with the work that we do. 

My response to this is usually, “define letting the team down”. What I want to see here is how the player defines failure and mistakes so that they can be challenged. As is the case with a lot of mental skills it’s important for the water polo player to know the difference between a process and an outcome and the superior amount of influence over the former. In other words, it’s far better for mistakes to be used when referring to failures of the process whereas they tend to get used when talking/thinking about outcome failures. More on this later.

Humans Are Social Creatures 

Something important to acknowledge here is that humans are social beings. From an evolutionary point of view, by living in groups and through reciprocity we give ourselves the best chances of survival. Because of this, we are hardwired to get others to like us; to do things that benefit others in our “groups” so that in situations where we need help, the favour will be returned. Unfortunately, this creates a lot of mental obstacles for athletes in team sports. 

When we make a “mistake” (an occurrence in the game ultimately benefitting the other team) this often sends us into a bit of a panic. Something Water Polo players will often say to us after making a mistake is it’s hard to forget about it and move on. This increases the likelihood of them making a subsequent mistake. It makes sense why players are often so afraid to make a mistake in the first place, as often this seems to set the tone for the rest of the game.

With repeated mistakes, players often fall into the trap of generating possible ideas about what their team, their coach and others think about them (social hardwiring comes in here), and without being unable to “unhook” from this players have the potential to become fused with these thoughts. From our point of view, at this point, the game is pretty much over. 

Challenging The Idea of Mistakes 

For players who struggle to come back from “mistakes,” our goal would be to redefine their idea of a mistake. Society today has fostered a culture of perfectionism, so many of the athletes we speak with across both individual and team sports come to us with the idea that game errors are purely negative occurrences, often forgetting the importance of doing things wrong so that we can learn to get them right at a later time.

Rather than evaluating these game occurrences as positive or negative, we want to just notice them. Not necessarily judge whether or not they’re good, bad, helpful or unhelpful, but rather extract some piece of objective information. For example, “maybe my position in the water was too low; through kicking with a little bit more speed and power I can get my body a little bit higher in the water.” Rather than getting caught up in the nature of the occurrence, we can take the opportunity to correct our form and refine our skills.

It’s Those Skills We Mess Up That We Eventually Master

Reflecting upon my own training in the pool, it was those skills that I didn’t get right at times that I still remember today. There’s just something about making a mistake, identifying the issue, problem-solving and receiving feedback that creates a more in-depth and memorable learning experience, often leaving the skill to sink in a little bit deeper than those skills we never get wrong or get right straight away.  

For Water Polo players or any team athlete, the goal of our work with relation to overcoming mistakes would be to reframe the way they perceive game day errors. Over time what we want to try and do is help them shift their cognitive response to one that views the occurrence as a learning experience rather than a mistake; an opportunity to learn a skill, refine technique and make us 0.1% better than we were yesterday. We usually like to start this work by having a discussion around the stats of professional athletes. One of our favourite examples is Michael Jordan:

“I’ve missed more than 9,000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game-winning shot and missed. I’ve failed over and over again in my life. And that is why I succeed.”

Michael Jordan

So we’re talking about the greatest basketballer of all time here, making countless “mistakes” – missing thousands of shots, some of which lost his team the game. So why is that we call Michael Jordan the best basketball player in the world, despite the fact that over the course of his career he’s missed thousands of shots – what makes him the best?

Crediting Successes to Mistakes

What makes him, and all the other elite athletes we know today the best is their response to mistakes. Rather than how they place when things are going their way, it is their response in the face of adversity that makes them the best at what they do. Anyone can play a good game when things are going their way, but what makes an athlete elite is how they play when things aren’t. 

We do have a choice at the end of the day – to let the mistake define us or to give meaning to the mistake. With the assistance of some mindfulness-based exercises often this choice is a little bit easier. Something important to keep in mind is that our default cognitive and emotional response to a mistake is always going to be an uncomfortable one, but for those who are willing to learn to sit with those inner thoughts and feelings and take something away from the experience, you’re already halfway there.

How We Define a“Great Athlete”

If there’s one message I’d like you to take away from this piece, it is that a great athlete is defined not by their best game, but by how they respond to and learn from their worst game. The best athletes across all water sports and beyond credit their successes to the mistakes they made (and continue to make along the way), and that is what makes them the best.

If you’d like a hand in doing this, get in touch.

“It ain’t about how hard ya hit. It’s about how hard you can get hit and keep moving forward.”

Rocky Balboa (Sylvester Stallone) in the movie Rocky Balboa.

Combat or “Fighting” Sports

One-on-one combat has been around for a very long time. They date back to the Ancient Olympic Games. Today we see an amazing array of combat or fighting sports which can be separated into striking-centred styles, more commonly known as stand-up fighting (e.g. Boxing, Kickboxing, Karate, Taekwondo, Kung Fu) or grappling styles (e.g. Judo, Brazilian Jiu Jitsu, Wrestling), which centre around what happens when a fight ends up on the ground. Mixed Martial Arts (MMA) is the product of striking and grappling styles combined. The best and hardest parts of both some would say.

When we think about how success in fighting sports is measured it really boils down to the athlete’s ability to hit and not get hit. To be really successful competitive fighters are ultimately required to anticipate upcoming attacks. This is most often based on visual cues, such as their opponent’s footwork, body and hand positioning and pace of movement around the ring. This feedback is then used to quickly select the most appropriate defence and counter-attack, which they then need to execute with speed, accuracy and power.

Fighting Sports Can Be Uniquely Challenging

The reason fighting sports are so hard is because humans naturally aren’t very fast responders. The average human reaction time sits anywhere between 200ms – 250ms. Seasoned fighters, especially those at the elite level, take less time than this to land a jab, body kick or initiate a take-down. 

Fighting sports are also challenging in the sense that due to their one-on-one combat nature the risk of physical injury is very real. And it’s arguable that a fighter’s ability to overcome setbacks (e.g. copping a powerful body shot) and deal with adversity (e.g. one half of the crowd cheering for the other guy) is a relatively more significant predictor of success when compared to many other sports. What I’ve come to see through my own experiences, both as a point and full-contact fighter in my younger years are that often it is the athlete who demonstrates a higher level of what we call mental toughness that comes out on top. This psychology often trumps other areas of fight preparation such as physical conditioning, skill execution or strategic wisdom. So, how we can build this mental toughness to ensure that on fight day we’re giving ourselves the best chance for success?

Fighters, Thoughts, Feelings and Actions

One of the most common questions we get as a collective of sport and performance psychologists is “how can I change my thinking to be more positive?”. Or “how do I stop having negative thoughts?”. The simple answer is, you can’t. And even if you could it wouldn’t help you much anyway.

What we now know about how the human mind is designed to work is that when we find ourselves in high-pressure situations or one that we’re emotionally invested in, all signs of rational thinking go out the window. One thing that humans are really good at doing in the lead up to important events is thinking irrationally, illogically and ‘worst case scenario’. I will not bore you with a full anthropological explanation as to why this is the case but ‘in a nutshell, it boils down to the survival benefits of predicting and assuming danger even if there isn’t any.

One common misconception among many of the athletes and performers we work with is that in order for us to have an effective performance we need to reduce, eliminate or change these unhelpful thoughts. The problem here is that trying to change or eliminate unhelpful thoughts doesn’t work, and when we attempt this we often end up going around in circles. If I told you not to think about the colour blue for the next 10 seconds, could you do this? Do we possess the ability to not think of a thought? I can guarantee that anyone who tries to not think about something ends up thinking about it even more. So for a fighter who’s having doubts about their ability to win going into a fight, or can’t seem to shake the idea of how a loss might impact their career and what others might think of them, the real question here is can we still have an effective performance despite having unhelpful thoughts? At Condor Performance, our answer to this is an emphatic and empirical yes.

Acceptance And Commitment Therapy (ACT)

The therapeutic framework we like to borrow most from is called Acceptance and Commitment Therapy (ACT). Under the ACT approach, we acknowledge that actions can certainly have an impact on how we think and feel, however, thoughts and feelings needn’t have an impact on our actions. In other words, we can train our mind and body to still have an effective performance in the presence of very uncomfortable thoughts and emotions. With some guided practice, both in our everyday lives and subsequently in sport-specific training environments, we can train ourselves to accept any uncomfortable thoughts or emotions we have and still commit to our rehearsed actions.

You Don’t Have To Be Fearless To Be A Fighter 

For anyone who has ever seen a semi-professional or professional fight, you’ll have witnessed what is referred to as the ‘ring walk’. Once a very straightforward and relatively unimportant stage of the fight, it’s now one of the most exciting and significant stages of fight preparation. Today, we see choreographed entrances into the ring, often involving some sort of dance or Martial Art-like movements against a background of lights, smoke and dramatic music, before the fighter eagerly climbs the stairs of the ring, parading around to soak up the energy of the crowd. However, one can argue that what stands out most about the walk-out is the level of confidence that is often displayed by the fighter. Their body language, facial expressions and walking style almost always convey to the audience and their opponent a sense of fearlessness and determination as they enter the ring. What many onlookers don’t realise is that this is basic ACT in practice. And in many cases, it’s their mastery of this mental skill that has helped them rise to the top.

A footballer I once worked with described the ring walk as an “act”, and this really stuck with me – why? Because when a fighter confidently completes the walk-out and enters the ring, only one of two things can be happening:

1. He or she both looks 100% fearless and is 100% fearless
2. He or she looks 100% fearless but is not actually 100% fearless

Fake It ’Til You Feel It

Fact – not every fighter who confidently walks into the ring is also feeling 100% confident. So the answer to “how do fighters fearlessly enter the ring” is simply, they don’t. Most of the time, they are actually battling a flood of uncomfortable thoughts and emotions, just like athletes across any other sport and in just the same way we do in our everyday lives when faced with a situation we’re uncomfortable with (e.g. public speaking). The fighters that make it to the top don’t necessarily have the ability to change their thoughts and feelings, they’ve really just mastered the ability to walk into the ring and perform well in spite of these. A lot of this simply comes down to body language combined with basics thought acceptance. This is something we at Condor Performance like to call “Fake it ’til you Feel it”. 

Those at the elite level typically acknowledge that the amount of influence they have over their thoughts and feelings is very minimal. Rather than letting uncomfortable thoughts and emotions stop them from performing, they’re able to shift their focus to where their influence is highest, that is, on their actions. So essentially acting in a way that is incongruent with how they may be thinking or feeling.

At Condor Performance, we are very lucky to have Sydney based Brian Langsworth as a member of our growing team of psychologists. Apart from being an outstanding performance psychologist, Brian is also a former actor and therefore brings a huge amount to the team when it comes to the practicalities of acting, body language and the like.

Shifting Our Focus …

Because most of our influence lies within our actions, it’s really important for fighters to evaluate their past performances as well as set expectations for future performance around their ability to execute the actions they practice every day in training and on ‘fight day’. 

Performance can be evaluated in one of two ways. Processes (i.e. actions and effort) or outcomes (i.e. results) and one of the trickiest things about fighting sports is that success is often outcome-based only. There are no prizes for who has the best footwork, who has the fastest or most creative striking combinations or who can perfectly execute a triangle choke. Success in combat sports is results-focused, that is, it’s based on wins and loses, whether that be knockout, decision, submission or Technical Knockout (TKO).

Due to this, fighters often become caught up in the possible outcome of an upcoming fight and whether they’re going to win or lose. The issue with this, mentally, is that there are just so many things that contribute to an outcome of a fight. For example, the opponent, the referee and judges, the spectators and all the other things going on around them to name the most obvious. Shifting our focus to what we know best, our actions and effort in the ring can give a fighter an increased sense of “control” in a very unpredictable and uncertain situation. 

What Constitutes a “Good Fight”

For fighters with values grounded in the results of their performance, reframing the way they evaluate past performances and the way they set expectations for upcoming performances to be more aligned with actions, effort and processes rather than outcomes or results is an important first step in empowering them in the lead up to a fight, during a fight and after a fight.

That’s why one of the first conversations I’m having with fighters is usually around what actions and processes constitute a good performance in their eyes. More specifically, what are the attacking processes (e.g. striking, kicking, hand positioning, footwork, countering) and defensive processes (e.g. head movement, body movement, blocking, catching, evading) that give them the best chance of success if executed consistently across the fight, and what practical strategies can be employed to ensure they’re able to execute these processes under the pressure of an important match. 

Give Yourself A Fighting Chance …

If there’s one message I’d like you to take away from this it’s that success, particularly in fighting sports, is almost always determined by the athlete’s ability to still have an effective performance despite feeling uncomfortably nervous and having doubts about their ability to win. I remember my principal supervisor and Sport Psychologist Gareth J. Mole once saying “They don’t hand out gold medals for who was feeling the best” and this is especially true for fighters. It’s not about who feels the best on fight day, it’s about who can put together the best performance on the day despite how they’re feeling. 

If you are a combat sports competitor or coach and would like to expand on these ideas then Madalyn is available for private performance psychology coaching either in person in Sydney (NSW, Australia) or via Webcam for those physically located elsewhere. The best way to start the process is by filling in this short enquiry form and mentioning your preference to work with “Madalyn Incognito”.

Swimming Psychology 101: Every Millisecond Counts

If there is one sport where every millisecond counts, it’s swimming. Often the difference between qualifying for a final, placing top 3 in an event, or being selected for an international team can come down to just milliseconds. This is especially true at the elite level. Because of this swimming is now at a point where taping into the mental aspects of performance has become widely accepted. Mental Toughness is an essential part of success, as a few milliseconds could mean the difference between achieving one’s dreams or missing out on them completely.

Despite this most competitive swimmers love the fact that their sport is objective in nature. First place is awarded to whoever touches the wall in the fastest time. There are no judges and no point system (such as with gymnastics or figure skating). If you are the fastest on the day, no one can take that away from you. However, this is also the hardest aspect of swimming too. Because success in the sport is so largely determined by results, swimmers often fall into the trap of focusing too much on outcomes. Where they’ll place in a heat or final or how close they are to making that national-open qualifying time are often front of mind. The consequence of this is that they forget about all the smaller processes required to improve and succeed. Swimming psychology being ones of these groups of processes.

Reflections of My Own Swimming Psychology

I myself was a competitive swimmer for many years. I remember being midway through a race once only to give up when I saw that I was falling behind the other swimmers. Looking back on this now, I realise that rather than focusing on the other swimmers and what they were doing, I should’ve been focusing on my race plan and sticking to this just the way I had practised in training in the lead up to the event. It’s challenging not to become caught up in where we’re ranked compared to the swimmers in the other lanes. But we need to have an understanding of what we have control or influence over, so that we can shift our focus from what we have minimal influence over (i.e. the other swimmers) back to what we have maximum influence over (i.e. my race plan). 

Swimming Psychology and “The Performance Funnel”

The sport psychologists and performance psychologists at Condor Performance have always been at the forefront of developing the most effective mental skills for performance enhancement since 2005. This year I’ve been fortunate enough to be part of a subcommittee on the development of something that we hope will become mainstream in the coming years. It’s called The Performance Funnel.

The Performance Funnel is a concept that some of us use to assist our clients in understanding how crucial it is to separate processes from preferences (aka goals). When we talk about processes, we’re talking about the intentional actions and efforts we engage in. For example, in swimming, one’s race plan. We use the term preferences rather than goals as this accounts for the fact that engaging in all the correct processes will never guarantee the successes we want, rather it only increases the likelihood of them occurring.

Why Is This So Important For Better Swimming Psychology?

While we are more emotionally invested in our preferences or the outcome of a race, our level of influence over this is only small. We can’t hop out of the pool, run over to our timekeeper and hit stop on the clock so that we record the fastest time. What we can do however is employ the actions and processes we practise every day at training and execute them to the best of our ability. This is why during your mental training with one of the Condor Performance Psychologists only a small amount of time will be spent discussing past or future potential results. Most of the discussion will be focused on formulating ways to improve your execution of swimming-specific processes on race day. And one way that we can enhance our ability to be able to do this is through formulating and practising a race plan.

Sticking To A Race Plan

Whilst results are important indicators of improvement and where our performance is currently at compared to others, having a race plan encourages us to align our focus, set our expectations and base our confidence on the things we do in training every day. A race plan accounts for all the smaller processes that go into the race. For example, executing an efficient start, turn and finish, sticking to a pre-planned breathing pattern, and planning points at which to increase the speed of your kick and stroke rate and when to back off.

With a significant commitment to practice, many of these above actions can become second nature, therefore, minimising on day decision making.

As performance psychologists what we want to try and understand is what allows a swimmer to look back on their performance and confidently say that they gave it 100%? If their answer is predominately outcome-focused, for example, “I didn’t give it 100% because I didn’t win”, this is an issue. So, reframing their idea of a good performance so that it aligns with actions and effort becomes very useful. If their answer is “I know I gave it 100% because I swam the fastest I could”, well that’s great, but what processes allow you to do this? Was it because you executed the start, turn and finish with speed and accuracy? Was it because you stuck to your breathing pattern? Did an increase in your stroke rate at the correct times have something to do with it? 

What Do Process Driven Race Plans Look like?

For swimmers who do not already have a race plan, creating an action-based checklist is a great way to empower them both in preparation for a race and on race day. A race plan for 100m freestyle might look something like this:

1. 8 x strong dolphins kicks off the start
2. Transition into fast flutter kick as you edge towards the surface allowing for smooth transition from underwater work to first stroke 
3. 4-6 breathing pattern on the first lap
4. Speed up kick + increase stroke rate 10m out from the turn
5. Head down 5m out from the turn 
6. Turn with speed, 5 x dolphin kicks off the turn 
7. Transition into fast flutter kick as you edge towards the surface allowing for smooth transition from underwater work to first stroke 
8. Increase speed of kick at the beginning of the second lap, maintaining 4-6 breathing pattern
9. Increase stroke rate to maximum at the 75m mark 
10. Last breath at 15m out from the wall and head down for the finish
11. Finish on a full stroke

Having the swimmer evaluate their performance in terms of what aspects of their race plan they did and did not adhere to provides them with an opportunity for genuine improvement. They either acknowledge that although they may not have achieved the outcome they’d hoped for they understand there’s nothing more they could have done. Or they recognise which aspects of the race plan they didn’t stick to, how this impacted their performance and make arrangements to correct this for next time. Having them focus on these processes before and during the race essentially gets their head out of the way. It allows their body to do what it knows how to do and encourages them to take ownership of their performance and come up with ways to improve it.

Using Visualisation to Practice your Race Plan

Many people outside of swimming don’t realise the level of strategic planning that goes into a race, particularly among the shorter distances (e.g. 50m, 100m, 200m) as the room for error is very minimal. The same way a dancer would rehearse their choreography, or a diver would practice their competition dives, swimmers practice their race plan at training to increase the likelihood that on race day they can stick to it. However, what separates swimmers from many other types of athletic performers is that they don’t always have access to the setting where their performance takes place – the pool. One way around this is through the mental rehearsal of their race plan, aka visualisation.

There’s a whole range of reasons why an athlete might engage in visualisation. The most common is for the practice effects it has on performance. Visualisation can take place from the 1st or 3rd person and is a mental process whereby the athlete uses imagery to rehearse the aspects of their performance “in their mind’s eye”. For a swimmer, this type of rehearsal would mirror their race plan and include when to take breaths, increase their stroke rate, change their stroke style and other processes which go into a race.

Did You Watch The Movie Cool Runnings?

Those of you who have seen the 1990’s movie classic Cool Runnings will know what visualisation looks like when you think about the scene in the bathtub. (If you haven’t seen it go and watch it and look out for the scene in the bathtub).

However, a swimmer who only visualises the ideal parts of their performance is setting themselves up for a hard time on race day. There are more physiological variables at play for the longer races. These include muscular fatigue and lactic acid build-up. It’s really important to incorporate these physiological barriers into a visualisation routine so that we know how to respond to them if they occur on race day. Visualising possible barriers to performance, when they’re likely to occur and how you will respond to them will increase the likelihood that you’ll be able to overcome these barriers to performance on race day, as they will have been part of your rehearsed race plan.

In Swimming, You Always Race How You Train …

What makes race plan rehearsal so important, whether it’s in the pool or through visualisation, is that with fatigue our attention, concentration and focus deteriorates. When this happens our chances of sticking to our race plan also deteriorate as doing this requires mental effort, leaving us with only physical strength and stamina to rely on to get us to the finish line. But who would want to limit themselves to utilising only the physical aspects of performance when we have the opportunity to use this in conjunction with mental toughness?

In swimming, you will race how you train. If you practice your race plan during and away from training, it becomes muscle memory just like any other skill. Over time, the processes become more automated and require less mental resources to execute, and in the last 25m, this will make all the difference. 

If you are a competitive swimmer or swim coach and would like to expand on these ideas and improve your Swimming Psychology then Madalyn is available for private coaching either in person in Sydney (NSW, Australia) or via Webcam for those physically located elsewhere. The best way to start the process is by filling in this short enquiry form and mentioning your preference to work with “Madalyn Incognito” due to her background in swimming.