​5 ways to become a better rider than you are now :)

The World Equestrian Games have come to an end – a two-week physical and emotional test and, without a doubt, a serious test for athletes performing in the disciplines: dressage, show jumping, triathlon, races, driving and vaulting. Now that we can look away from the impressive performances of the strongest athletes, we have a chance to look back and draw important conclusions. Four days of competition within each discipline requires focus, faith, energy and confidence. Only in this way, each new start will be a significant contribution to the final result. Combining all these factors at the right time requires careful preparation and a lot of work.

Here are five ways you can boost your brain power in preparation for a big tournament from the comfort of your couch at home. Stock up on popcorn, find some coverage from the World Equestrian Games, and get ready to listen to these five lessons 😉

1. Visualization. In his book “Gold”, Nick Skelton tells how, in preparation for the Rio Olympics, he visualized his performance and even how he would stand on the podium. Despite the lack of a clear decision from the veterinarians regarding the participation of his horse Big Star in the Games, despite the fact that many doubted whether Nick would enter the team, the athlete remained focused on his goal and visualized the upcoming event with even greater determination. He imagined not only his performance, he visualized the moment when a gold medal was put on his neck.

Now it’s your turn. Create a “video recording” of your future performance in your head. Think about how you want to ride, how you want your horse to jump, how you want to feel on the route. The second part of your video could be the jump-off or the final round. Watch yourself as if it is already happening: take the right turn, take the last jump and cross the finish line. Finally, imagine yourself on a pedestal, feel the medal around your neck, imagine your country’s flag fluttering in the wind, hear your national anthem.

2. Let go of all expectations.

You might think that this contradicts the above, but listen. Preparing your mind and body for certain tasks and expecting a certain outcome are two different things. Once you’ve prepared and visualized your presentation, let go of any expectations. We may strive for something, but we should not expect it. Once you stop pushing yourself, you will stop your head in the clouds and focus on the process.

3. Prepare for the worst.

Perhaps a strange, but nonetheless important part of mentally preparing for an upcoming competition is to prepare for what could go wrong. Instead of pushing negative thoughts away, visualize things that might go wrong and how you will focus and respond to the problem. Think about how you can avoid it, how you can solve it, or what you can learn from it.

4. Have a good rest.

Regular sleep is important for consistent results, especially if you’re playing multi-day tournaments like the World Equestrian Games where you need to stay focused from start to finish. Sleeping longer (about 10 hours a night) in the days leading up to a competition will help you perform better and minimize the effects of jet lag or a bad night’s sleep. If you can’t sleep well at night, give yourself about two hours of naps before you start.

5. Make all key decisions in advance.

Peder Fredricson advises making important decisions before the competition. Answer questions such as “Does the horse need to be worked out during the first warm-up day or is it better to let it rest?” in advance. This will save you a lot of mental energy and you will be able to perform more confidently, more focusedly and at your best.

Author: Annette Paterakis

Annette Paterakis is a sports psychologist who specializes in working with riders of all levels. She works with riders and coaches to help them understand themselves better and achieve maximum results. Annette is the author of the book «Keep Calm and Enjoy The Ride».