PRE-COMPETITION ROUTINES IN SPORTS

How to prepare athlete before, during, and
after competition
The preparation includes physically and
psychologically
Physical preparation includes building a
muscular fitness and energy fitness
Psychological preparation involves integrator,
realistic goals, mental rehearsing, mind for
competition



GENERAL PSYCHOLOGICAL
PREPARATION
1. Integrator of Psychological skills, athletes
Use their imagery skills to image entire contest
Seeing themselves executing the physical
skills & strategies to the best of their
abilities
Encourage them to image their psychological
preparation for the contest
Imaging the attainment of the optimal energy
zone
Seeing themselves manage any stress
Selecting & shifting their attention effectively
Keeping focused on their performance goals

GENERAL PSYCHOLOGICAL
PREPARATION
2. Setting Performance Goals,
The day before contest:
Athletes have record their goals
Athletes should be set their goals
Using goal-setting principles that will
discussed in other topic
Athletes evaluate these performance goals

GENERAL PSYCHOLOGICAL
PREPARATION
3. Engineer the Environment
Engineer the environment as much as possible
to accommodate the athletes preferences
Eliminate any hassles that my cause athlete to
experience unnecessary distraction or
stress
Make certain that wake-up calls are promptly
made
Meals are eaten on schedule
Transportation is properly planned
Equipment is in proper condition
Room assignment are made

GENERAL PSYCHOLOGICAL
PREPARATION
3. Engineer the Environment
Engineer the media too (when the media can
visit & they are off to the athletes)
Athlete focus on positive side of competition
Let them arrange the environment to suit their
preference as much as possible

ON-SITE PREPARATION
The first objective when athletes arrive at the
venues is to become familiar with it
Should begin to consider any other
environmental factors (e.g. weather) that
might influence the competition
If they find factors in the environment that
cause them concern, they should have
them changed if possible
If not possible to changed them, then plan the
strategy for dealing with them

ON-SITE PREPARATION
Within one hour of competition, athletes
should reexamine their goals & make
appropriate adjustment
Athletes begin psychic energy
Using stress management techniques
To find their optimal energy zones
As part of the effort to get in the right frame of
mind
To be high in positive psychic energy

PRE-COMPETITION ROUTINE
Pre-competition can be used prior to the start
of a game in sports
Athletes have develop their own routines
prior to a contest
They eat same food before each game
They go through a specific routine for
warming-up
Superstitious (what anything may have
caused an excellent performance)
There is no ideal pre-competition routine. The
elements that constitute a better routine
than others

PRE-COMPETITION ROUTINE
These elements are follow:
1. The routines should begin with some cue
that the signals the athlete to begin the
routine
2. After the cue, I suggest athlete engage in a
very short imagery session
3. As athlete complete imagery, they should
focus on a positive feeling of having
performed well
4. Next athlete should have a checklist of
activities to perform
5. As athlete complete the checklist, attention
should be focused fully on the appropriate
cues for performing the task

WHAT TO DO BEFORE
BEFORE A MATCH: Developing Routines
1. Provide rhythm
2. Increase familiarity of situation
3. Build consistency of thought
4. Focus & concentration
5. Minimize distraction & negative thoughts
6. Increase feelings of control & self-confidence
7. Reduce uncertainty
8. Increase the feeling that the match is just
another match
9. Rehearsal of the match strategy & game plan
10. Relaxation & mental rehearsal

BEFORE A MATCH: Psychological preparation
1. Develop a pre-match plan that keeps the
athlete focused
2. Develop consistent routines to focus on
the oncoming match
3. Emphasize concentration & relaxation
4. Set aside 20-30 minutes before the match
in a quite place
5. Try to prepare the athlete for playing in
the zone
6. Visualize how athlete wants to play & feel
7. Prepare the athlete to give their best
effort

DURING A MATCH:
1. If lost the point say: no problem, lets
go, etc (self-talk)
2. If won the point say: come on, yes, etc
(self-talk)
3. Decide what to do in the next point
4. Concentrate on the next technique
5. Rehearse movement
6. Visualize the target area

DURING A REST (dead time):
1. Listen the coach instruction or
command
2. Sit down (get ready for next point)
3. Dry off with towel
4. Eat banana & drink a cool water (100)
5. Relax or active depending on your
emotional state
6. Forget mistakes & don’t analyze
7. Plan ahead the tactics for the next
game

AFTER THE MATCH:
1. At least 1 hours after finishes to evaluate the
match
2. Don’t link winning with success & losing with
failure
3. Learn to analyze the match from positive aspect
4. Analyze the match no matter the score
5. Write down the match characteristic & keep a
match file
6. Use visualization to review what happened during
the match
7. Showing them good examples to copy
8. Visualize the situation & reinforcing concentration

PRE-COMPETITION ROUTINES IN SPORTS
2 WEEKS BEFORE A M ATCH:
1. Physical kualiti harus sudah mencukupi
untuk bertanding (perlu physical test)
2. Bentuk latihan speed and power
3. Simulasi kompetisi (ciptakan situasi dan
kondisinya sama dengan kompetisi)
4. Mempertajam senjata teknik-teknik
(weapons) yang diandalkan
5. Berat badan sudah mendekati ideal
(karate, silat, taekwondo)
6. Sasaran latihan lebih fokus pada mental
7. Kondisi mental sensitif (banyak pressure)

WEEK BEFORE A MATCH:
1. Bentuk latihan simulasi & high intensity
(situasi & kondisi mirip kompetisi)
2. Mempertajam senjata teknik yang dimiliki
3. Berat badan harus sudah relatif stabil
(karate, silat, taekwondo)
4. Kondisi mental sudah relatif stabil (jangan
heran dengan peningkatan kemampuan)
5. Keselamatan diri terus dijaga
6. Pola makan dan istirahat harus benar
7. Jika banyak pressure, atlet justru akan
banyak melakukan kesalahan

24 HOURS BEFORE A MATCH:
1. Jangan memaksakan teknik baru dan jangan
merubah teknik
2. Jangan menambah kecemasan/gagar (anxiety)
atlet masa latihan (dari coach & association)
3. Aktiviti fisik ringan & riang (shadow technique)
4. Atlet diajak bicara untuk memecahkan masalah
(bila ada)
5. Saling memaafkan kesalahan bagi semua tim
(officials, coach, atlet)
6. Disiplin dan menepati jadwal makan dan tidur
7. Jangan makan dan minum yang tidak biasanya
dimakan dan diminum
8. Gunakan masa 15-20 menit untuk visualisasi
9. Kondisi mental atlet cenderung sangat sensitif

3 HOURS BEFORE A MATCH:
1. Makan dan minum dengan benar (yang biasa
dimakan dan diminum), meskipun susah
dipaksakan makan
2. 20 – 30 menit lakukan konsentrasi
3. Lakukan aktiviti ringan dan riang
4. Cek ulang tempat dan jadwal kompetisi
5. Cek ulang pakaian dan perlengkapan kompetisi
yang akan dipakai (pakaian yang dipercaya dan
membanggakan)
6. Jaga perasaan setiap atlet, karena kondisi mental
sangat sensitif
7. Jangan lupa membawa roti atau buah-buahan
8. Selalu berdoa selama perjalanan ke arena
kompetisi

1 HOUR BEFORE A MATCH:
1. Sudah disekitar arena kompetisi (dalam
perjalanan)
2. Jika sudah di venue kompetisi lakukan
warming-up dan practice secukupnya
3. Pakailah pakaian dan perlengkapan
kompetisi secara benar
4. Makan roti atau buah (pisang) secukupnya,
banyak minum air oralit (isotonik)
yang biasa diminum
5. Pergilah ke tandas untuk buang air kecil
6. Berdoalah sebelum memasuki arena
kompetisi dan lakukan rituals