How to cope with competition nerves

Suffer from competition nerves? You’re not alone. British Showjumping accredited UKCC Level 3 coach and rider Mia Miakorenika shares her top tips on how to cope on the big day.

1 Be prepared

Have a set plan before a competition to make sure you feel 100% prepared on the day. This starts at home with the right training – and the right trainer. You need to build slowly up to things so when it comes to competition day you don’t feel like you’ve been thrown in at the deep end.

There may be times when you move up a level, but if you’ve done the preparation at home, you’ll feel as confident as you possibly can.

Course jumping sessions are ideal as they will help you cope out on your own on competition day. You don’t need to school over bigger than the fences you’ll jump in the ring, it’s all about building confidence, so don’t over-face yourself.

2 Get your oats

No matter how nervous you’re feeling make sure you eat the morning of the show. Lots of people struggle to eat, but try to find something that will give long term energy eg banana and porridge or wholemeal toast – and keep hydrated.

3 Positive thinking

Visualise yourself jumping the course as you want to jump it. We all have negative thoughts, but you need to mentally train yourself to think positively.

Just as we condition and train horses to cope with the physical effort of competing, you need to mentally train your mind. Sports psychology sessions can help you to learn techniques (eg neuro-linguistic programming (NLP), cognitive behavioural therapy (CBT) and hypnosis) to deal with negative thoughts. And if something does go wrong, they can help you learn from it and move on.

4 Not-so-lucky clothes

While some riders like having lucky clothes for competition day, make sure you are comfortable in what you’re wearing. Sometimes just getting out your show gear is enough for the nerves to kick in. I ride in my show boots everyday. They’re like old friends, so I don’t just get them out for big day, which can create added pressure.

You need to feel acclimatisatised to your equipment – the same goes for your horse. Don’t try out new boots or a saddle cloth on show day. You want to know it fits him well and that he is comfortable.

5 Have a routine

Most athletes do things in a certain order – for example, when getting their kit ready or warming up. You have to find what suits you and your horse, but having a plan of action can take a lot of stress out of the day. Work out what time to arrive at the yard in the morning, when to start plaiting (if needed) and what time to load up.

If you’re showjumping, you should also know in advance when to put your number down, to allow you time to walk course and warm-up, and when to get on your horse (eg when there are six horses left to jump before you).

Write it all down and keep the plan for every show – although you’ll need to make adjustments according to your class times. Knowing your routine will give you confidence.

6 Walk the walk

Always walk the course properly. Walk the lines you’re going to ride – don’t cut corners. As you walk it, try to visualise your round and approach to each fence. Then take a minute to close your eyes and imagine yourself riding the course as you want to jump it. Visualising yourself hitting the right stride and riding the perfect round will help create a positive mindset.

7 Warm up

It’s easy to get intimidated in the collecting ring – particularly when things can get hectic. You have to get in your zone, and find space in your own head, as well as in the collecting ring.

Don’t allow other riders to put you off – have a plan and stick to it. And don’t jump a fence you don’t want to, just because someone is hogging it.

If you can feel your nerves starting to get better of you remember to breath. Taking Rescue Remedy can help – it could be a placebo, but in my experience it works, as does magnesium paste for horses.

8 Right-hand man (or woman)

I have certain people who are my rocks. I always make sure I have one of them with me at a show as they know my routine and how I work. It’s really important to have someone with you. You need your right-hand man, who can calm your nerves, help you get ready and offer advice when needed.

Mia specialises in confidence building, technical development and performance planning for all levels and age of horse and rider. For more information or to book training, visit: www.miakornika.co.uk.