Pre-Competition Plan

This refers to a sequence of preparatory steps, conducted in order, in the build up to an event. At the elite level pre-performance routines are often elaborate and should always be well practised. They allow athletes to focus on the upcoming competition and provide a sense of control that can be calming. By knowing exactly what you should be doing and when, you remove many potentially stressful decisions from your day.

Consider the following structure to help you develop new routines as well as refine existing ones. This structure is based on the scenario of you travelling abroad to a major competition.

  • Establish a timeline: Identify the date of your event(s) and work backwards to identify how much time you ideally need to allocate to each phase of training/preparation.
  • Draw up a list of the kit that you need to take with you. Include your sport-specific kit as well as anything else you need to help you manage your down-time or make you feel more comfortable. Take time to pack your kit checking it against your list.
  • The journey out: Consider what your usual reaction to travel is including the effort involved during the flight, train or car journey and any adjustments to time difference. Build mealtimes into your journey and plan what you will take/where you will buy it and include recovery time into your schedule upon arrival.
  • Set up a ‘home away from home’: Allow time upon arrival to set up your immediate environment so it is as familiar as possible. Bring a few personal items with you and take time to get to know your environment including the sporting and general facilities.
  • Training preparation: Use this time to fine-tune and practise the important skills that you identified prior to leaving home. As well as physically practising activities you can also mentally rehearse these skills. In this way you are preparing yourself psychologically and physically to deliver your desired performance.
  • Post-event routines: Consider what you are going to do immediately post-event after you have met any official protocols by the organisers or the media. Decide when and how you are going to evaluate the event. Review and appraise your performance in terms of your pre-event goals. Identify lessons learned and how you are going to adapt to accommodate these changes in your subsequent training and competition routines.