Top 2 Pre-Performance Mental Exercises for Figure Skaters

Alexandra Trusova © Pinterest

Competition day jitters? You’re not alone. Every figure skater experiences some level of nervousness before hitting the ice. But the good news is, with the right mental preparation, you can channel those nerves into focused energy and deliver a powerful performance. Here are our top 2 pre-performance mental exercises to get you in the zone:

Visualization:

Close your eyes and take yourself to your happy place – maybe it’s on the ice at practice, flawlessly executing your jumps and spins. Now, visualize yourself performing your entire routine. See yourself landing every jump, nailing your spins, and performing with confidence and grace. Focus on the positive emotions you’d feel during a successful skate: joy, determination, and a sense of flow. Visualization helps to train your brain for success by creating a clear mental picture of what you want to achieve. It also helps to boost confidence and reduce performance anxiety.

Deep Breathing and Mindfulness:

When nerves start to creep in, take a moment to focus on your breath. Find a quiet corner and practice slow, deep breaths from your diaphragm. Inhale slowly through your nose for a count of four, hold for a count of two, and exhale slowly through your mouth for a count of six. Repeat this breathing exercise for several minutes. Deep breathing activates the body’s relaxation response, lowering your heart rate and calming your mind. By focusing on your breath, you can quiet pre-performance jitters and achieve a state of mindful focus.

Bonus Tip: Create a positive self-talk mantra. Repeat a short, empowering phrase to yourself before you perform, like “I am strong,” “I am focused,” or “I believe in myself.” Positive self-talk can be a powerful tool for combating negative thoughts and boosting confidence.

Remember, a calm and focused mind is your greatest asset on competition day. By incorporating these pre-performance mental exercises into your routine, you’ll be well on your way to delivering a performance that showcases your talent and hard work. Now go out there and shine!