In the previous post, we discussed how to prepare for the physical challenge of archery competitions. I provided tips to help you manage the external elements that challenge our physical endurance
The main obstacle to our mental stamina and endurance is ourselves. We can be our own worst enemy, not because of external challenges, but because of the internal battles we fight. Negative feelings like doubt, fear, and frustration can quickly overwhelm us, eroding our focus and undermining our performance.
The key to mental endurance is embracing the present moment and focusing the factors we can control. Being in control of our a mental game is a big theme throughout my blog posts (see Take A Chill Pill). Developing our mental game requires practice alongside our more physical archery skills. However, in this post, I want to focus on the mental strategies we can use in the days leading up to a competition as well as the mental strategies we can use on the big day.
Cognitive Load
On the day of the competition, you want your cognitive load to be as light as possible. Just as we have to conserve our physical energy for long competition days, we must also reserve our concentration for our shots.
Prepare everything in advance. You don’t want to be spending the morning or night before the competition scrambling to gather your equipment together. Begin gathering the supplies and equipment you want to bring with you to the competition a few days before the competition. This includes your chair, shade, bow equipment, water, and food. Review the rules of competition to ensure that your equipment is within regulation. Spend some time researching the venue and calculating travel time to the competition. Plan to arrive as soon as the check-in time begins to ensure ample time to orient yourself, assemble your bow and situate yourself and your gear in the correct location.
Physical and Mental Scans
Frequently check in with your mental and physical state - Is your stomach grumbling? Is your mouth parched? If so, you haven’t been spending enough time checking in with yourself to address your physical needs before it became a hindrance to your performance. Do not wait until you are hungry or thirsty to replenish yourself. Instead, make a point to check in with your energy level and nourish yourself throughout the day.
Likewise, be aware of the thoughts crossing you mind and other physical sensations in your body. You might notice that there is a fluttering feeling in your belly or your heartbeat pounding in your chest. Focus on slowing your breathing and heart rate down. It’s obvious that you’re experiencing some physiological effects of the stress and excitement of competing. However, the key is to focus on managing these reactions rather than letting them overwhelm you.
Disruptive thoughts may cross your mind: “It’s not good if I miss this shot,” “I don’t belong here,” “Everyone is looking at me.”As with our breath and heart rate, we just continue focusing on our breath. Acknowledge your thought as simply what it is: a thought. Do not engage your thoughts. Do not rationalize it. Do not suppress them. We want to avoid creating an inner dialogue in our mind that sets up a deluge of overwhelming thoughts. I like to think of these thoughts as gusty winds. They’re difficult to shoot through but with patience you’ll come upon a calm breeze that is more conducive to a successful shot. Have patience and the thoughts will pass. With practice, we can more quickly and easily manage these mental gusts but trust that the gusts will subside and leave you with clarity and calm you need to execute your shot.
Avoid Data Analysis
The score takes care of itself. - Bill Walsh
The score has no effect on my personal performance for the shot I’m about to take so why let the scores take up mental space? The score will be what it is. Avoid the temptation and curiosity to look up your current ranking in the competition or how a rival is faring. You will have all the time in the world to analyze score data after the competition. Fixating on scores just feeds the mental gusts that we are trying to manage. Instead, focus on how you can improve your shots - try to identify if there’s a critical component of your shot process that seems to be slipping or if there’s an area where you feel tension. Focus on the process you can control, not the outcome.
Trust
You’ve done all the preparation you can. Now, just trust your process. In your preparation for a competition, you might know that some parts of your form come up short. Do not worry about your performance in practice or in past competition. Just focus on the shot you need to take now and trust yourself.