PRE-COMPETITION ROUTINES

Performance segmentation and countdowns ("Take-off").

To combat uncertainty and distractions prior to an event, it is useful to structure time by "performance segmentation."

This strategy divides the hours or minutes leading up to the competition into manageable blocks with specific tasks, functioning as a countdown similar to a rocket launch.

This provides the athlete with a sense of control and familiarity, regardless of the magnitude of the event.

Suppose a competitive swimmer has her event at 18.00. Her "take-off" routine might begin the night before with visualization (T-24h).

On race day, at 16.00 (T-2h), she performs her dry activation; at 17.00 (T-1h), she enters the warm-up pool; and at 17:45 (T-15min), she puts on her headphones with her focus playlist while in the call chamber.

By focusing on accomplishing each segment of his protocol, his mind stays engaged in the process ("now it's time to warm up," "now it's time for music") rather than worrying about the outcome of the race.

Standardizing warm-ups to reduce uncertainty.

Consistency is the antidote to anxiety. Pre-competitive routines should be standardized to create a "psychological bunker" where the athlete feels safe.

This involves performing the same sequence of physical and mental movements before each performance, whether it is a training session or a championship final.

This repetition conditions the brain to enter the optimal performance state.

A shot putter, for example, might develop an immovable sequence before entering the circle: dry the ball with the towel, slap his left thigh twice, visualize the trajectory of the throw and perform a forced exhalation.

If in an important competition his turn is delayed due to a technical problem, instead of losing focus, he simply restarts his standard routine.

This ritualistic behavior allows him to insulate himself from uncontrollable external factors (delays, crowd noise, weather) and focus on the one thing he controls: his immediate preparation for the performance.

Summary

Pre-competitive routines structure time by segmenting performance. Dividing the previous hours into blocks with specific tasks functions as a countdown that gives control and familiarity to the athlete.

Standardization creates a safe "psychological bunker" against anxiety. Always repeating the same sequence of physical and mental movements conditions the brain to automatically enter the optimal performance state.

These rituals allow the athlete to isolate himself from uncontrollable external factors such as delays. When faced with distractions, restarting the routine helps to focus exclusively on the immediate preparation for the execution of the task.