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Swimming Fast When the Pressure's On
BY CHRIS CARR, PhD//Special Correspondent
One of the greatest challenges for a swimmer is learning how to be
a great competitor, especially when the race begins.
In my years of experience as a sport
psychologist, I have found that there are a few keys to performing
well under pressure:
See competition as a challenge rather
than a threat. If you prepare for your big event with
excitement, anticipation and enjoyment, you will be able to get the
butterflies in formation and use your nerves in a positive,
performance-focused way. As a swimmer, your greatest challenge is
the ability to improve your times in each event you swim. The other
swimmers are irrelevant to your own performance, so if you are
distracted by other swimmers in the race, you take away focus from
yourself. See the race as a great challenge for your best
performance to occur.
Have a planned pre-race mental
routine. If you have a routine that you’ve used
all season, do not change it at the big event. Trust in your
routine will aid you in feeling composed, confident and focused. A
good mental routine includes deep breathing, cue words (e.g.
smooth, effortless, strong) and directed focus.
Narrow your focus as you get closer
to your race. Whether you sit in a corner and listen
to your iPod, or walk around with arms swinging and moving, it is
important to allow yourself to begin focusing on your pre-race cues
(e.g. smooth stroke, strong kick, -- words that represent your best
swimming in that event) and manage the distractions by focusing on
what you have control over and seeing yourself swim fast in your
upcoming event. Many swimmers I’ve worked with have said that
if they imagine a funnel, they see all the distractions at the top
and their positive race cues at the bottom of the funnel, leading
to a fast swim.
Before you start, take a deep
breath. Just before you step up on the block, or jump
in for backstroke, take a deep breath in through your nose (imagine
cool, relaxed air entering your body) and a deep breath out through
your mouth (releasing fears, anxiety, doubt from your body). Then
find an “anchor cure,” a word that best describes your
fast swim in this event, and focus on this anchor cue last before
the gun.
Stay composed, confident and focused
during and after your swim. Many swimmers I have
consulted report that their fastest swims are often their easiest
swims. Remember that once the race starts, your mind can switch off
and trust your body to do the work.
Remember, sometimes when you swim badly you
win, and sometimes when you swim fast you finish third. The key is
to focus on your best race for each event you swim. Have fun, stay
focused and swim fast.
Chris Carr, PhD is a Sport &
Performance Psychologist with St. Vincent Sports Performance Center
in Indianapolis. He is also USA Diving's National Team Sport
Psychologist.
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