Have you ever forgotten part of your dressage test and by making an “error of course” lost those winning marks in a test? I bet you know it’s a pretty lousy feeling when this happens…
So, how do you make sure you remember your test? What is your strategy of learning your tests? Do you ride it every day the week before the competition is on? Do you read it the night before your competition when you go to bed? Do you walk the test next to your float at the competition ground just before you get on your horse?
Whichever way you have learnt your tests so far, I’d like to introduce to you a technique which will not only make you remember your test inside out, but also help you train yourself mentally and improve your performance!
The technique is called visualization. Many sportspeople have no doubt heard about visualization before or even tried imagining a successful performance. Visualization is nothing esoteric or strange; we do it every day to function in this world – to do anything you first have to ‘imagine’ yourself doing it. However just thinking positive or imagining yourself winning is different from utilizing positive mental imaging to improve sports performance.
The reason why visualization can be such a huge resource to your training is because it allows you to practice without error. There is an old saying “practice makes perfect”, this is not quite true. Practice makes permanent. However sport psychology studies have shown that “perfect practice makes perfect”. Think about it. Right? Right!
Critics might label visualization as self-deception, but in fact it is a very useful tool to maximize your self direction and improve your skills by training yourself mentally when you’re off your horse.
It has been proven that neurologically your brain cannot tell the difference between real and imagined experience (provided the imagination exercise is imagined vividly and in detail)!
For example: Have you ever kicked with your leg or jumped out of bed during a very vivid dream?
There are so called subliminal motor movements, very small muscular movements, unnoticeable to your conscious attention, which occur in response to the imagery process in the mind. Because of this muscular response to the visualization it is possible to instill desired patterns of behaviors and to train muscles to perform particular actions without actually doing them physically – provided you know how to perform the action.
So, how can you utilize this powerful technique for your Dressage competition performance?
First of all you need to know that there is more to visualization than just closing your eyes and letting your imagination run wild for a few minutes with video clips of you winning. It requires daily repetition, a concentrated, focused state and an environment without any distraction to maximize the benefit of visualization to improve your sports performance. It’s recommended to limit visualization practice to 5-10 minutes when first beginning, gradually increasing practice time to what you feel comfortable with – maybe 20-30 minutes.
So, let’s get started!
1. Sit back in a straight backed comfortable chair and close your eyes. You may do a relaxation exercise beforehand or just allow your body to feel totally relaxed while your mind stays alert and focused.
2. Either know your dressage test by heart or have somebody read it out to you very slowly (another option is to record your own voice when reading the test out very slowly!). Now imagine your favorite Dressage rider – your idol (Isabelle Werth, Steffen Peters, Anky Van Grunsven or whoever you admire most) – riding your horse in your dressage test. Imagine watching the test as a spectator, as your idol performs the test on your horse without any errors. It is the most beautiful test you can possibly imagine being performed at your level. Every single exercise is ridden perfectly; your horse is attentive, willing and presenting itself absolutely picture-perfect. If you have doubts or are feeling resistant to imagining this, ask yourself for permission to give it a go anyways, you are the master of your thoughts and this exercise will truly benefit you, when you follow the instructions.
Notice the details of how your idol rides your horse through the test. How does she/he collect your horse before the extension? How does she/he sit in the half-pass? How does she/he prepare the flying change or walk transition? In your minds eye see how precisely your idol give her/his aides and motivates your horse to perform at this level. Allow yourself to really focus on the details and set your mental video to slow motion speed, so you can observe the details! And don’t forget to notice how proud watching your horse perform like this makes you feel inside.
3. Now, after allowing yourself a short break, go back into that head space again and imagine your horse performing the same test again. This time with you as the rider. Make sure you stay disassociated, which means you are watching yourself riding as if you are an observer on the side of the arena. Watch you and your horse performing the test exactly as your idol did. You paid attention to what exactly your idol did and you see yourself riding your horse precisely as she/he did. Again, take your time to notice the details of how you ride. And remember you are performing as amazing as your idol did.
4. Now, after allowing yourself a short break, go back into that head space again. Image the same perfect ride once more and this time associate yourself into this imagination with your whole body. Make the experience “real” to you now by allowing yourself to associate with all senses. Note: If you can see yourself in the visualization, you’re not in your body! See out of your own eyes as if you are really riding the test now. Hear the rhythm of the hooves in the arena sand, hear your horses breathing. Feel your horse swinging beneath you moving forward in a balanced rhythm, feel the soft, attentive contact you have in the rains. And now imaging yourself entering the arena doing the test, that perfect test, you have already seen performed twice. Focus on feeling the aids, and specific details you have noticed in the other 2 visualizations. And remember this is your chance or performing your perfect test! Everything falls into place and your horse presents itself unleashing it’s potential to a degree that you weren’t even aware of it had. Another thing to remember in this “ride”: The visualization should be executed at the normal speed for actually riding the test. Mentally riding your perfect test in “real time” and in your body is very important as these 2 factors prime your neuro-muscular relays for execution.
Remember: Regularity and consistency of training your visualization skills is most important to improve your sports performance!
Visualization techniques can also be used to overcome fears and improve your self-confidence in your sport.
I wish you lots of fun experimenting with visualization in your dressage training and would love to hear how you go!
To learn more about Visualization and other High Performance Coaching techniques contact Anna.
Email: anna@steppingupcoaching.com
Phone: +61 2 8003 3032
Mobile : +61 434 305309
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