Let's Get Psyched-Up!

     As an athlete, sometimes practice can become monotonous and it may be difficult to bring forth the same energy as you would to an actual competition (e.g. conditioning season, off-season, or pre-season). Even competition sometimes can be perceived as boring or predictable (e.g., an expected easy win) based on past experience or being over confident. Along with the mind, the body also responds to this lack of excitement and performance can suffer because of a decrease in effort and attention. It is important to put yourself in position to succeed by preparing for competition, no matter the level of competition. Psyching up is important for awakening an athlete’s attention and efforts when needed. Here are strategies for getting psyched-up cognitively and physically.

High-energy self-talk- For this strategy, it is important for the athlete to activate his/her own mind by assigning meaning to the competition. Athletes should rehearse reasons why they want to succeed, rehearse the skills that lead to success, tell themselves that they will defeat whatever challenge is put before them.

1. Start by identifying what it is you want to accomplish.
2. Then think about how you can accomplish the targeted goals.
3. Finally, rehearse the ideas by using cue words, phrases or a dialogue that summarizes the idea of how to accomplish the targeted goal.

Example of High-energy self-talk: Pertaining to Competition

1. Targeted Goal: Put forth a consistent level of high effort during competition against a less intimidating opponent during the late season.
2. Thoughts: I have the skills I need to succeed. I am ready for whatever challenges arise.
3. Self-talk: “This is what I’ve been preparing for the whole time!”                  “My hard work is going to get me something!”

Example of High-energy self-talk: Pertaining to Practice

       1. Targeted Goal: Earn or keep a spot in the starting line-up.

       2. Thoughts: Acknowledge abilities and direct attention to performing at a high level.

       3. Self-talk: “I will let my skills and performance justify my placement in position”.

                            "Make every play/race count!”

Physical Activity- For this strategy, the athlete should perform short intervals of high intensity movements or gestures to get the body physically activated and ready to compete. Some suggestions of physical activity that athletes can do to physically psych-up are: jump rope at a rapid pace, lift a moderate weight at a rapid pace for a few reps, or sprint a short distance at a fast pace.

Example of Physical Activity Psyching-up: Pertaining to Competition

      1. Do 20 rotations of Jumping Rope as fast as you can twice with one minute between each set.

      2. Sprint for 20yards or meters two times with one minute between each repetition.

Example of Physical Activity Psyching-up: Pertaining to Practice

1. Practice intense breathing by forcefully inhaling and exhaling for 10 seconds.
2. Jump up as high as you can bringing your knees up as you’re in the air, then let your legs down upon landing. (At least 5 repetitions).

For more information, see:

Manzo, L., Mondin, G.W., Clark, B., Schneider, T. (2005) Confidence. In J. Taylor & G. Wilson (Eds.), Applying Sport Psychology- Four Perspectives (p. 21-32). Champaign, IL: Human Kinetics.

Jeanette Pettigrew

Bowling Green State University