When I began USA Cycling’s endurance track program at the Olympic Training Center in Chula Vista, California, I learned about the importance of a pre-competition routine, a step-by-step approach to competition that, if followed, ensures proper preparation and optimum athletic performance. For me, developing a pre-competition routine was a defining moment in raising my game to the next level. It helped me focus, prepare and keep my nerves [1] under control.
As a parent of an athlete, helping your child develop a pre-competition routine can pay enormous dividends. You may need to tweak it to fit your child’s specific needs, but, once developed, it can be used not only for sports but for tests at school and pretty much any activity that requires peak performance.
In developing a pre-competition routine, begin with the start time for the game or event and work backwards:
Five minutes before competition starts: Reserve time for your child to begin collecting her thoughts, take a few deep breathes, and put on any last-minute gear.
Approximately 35-50 minutes before the start: Begin sport-specific warm-up [2]. While the warm-up for each sport is different, in general a warm-up should start out easy and gradually increase in intensity.
Arrival time: Now that you know how long your child’s warm-up will take, you can help him figure out the time he should arrive at the field of play. Allow extra time before warm-ups begin for things like equipment prep, pinning numbers, team meetings, and trips to the bathroom.
Night before: If at all possible, have your child pack his sports bag the night before the competition.
Create music play-list: At some point before the day of the event, have your child create a play-list for her iPod, MP3 or CD player of music to listen to while she is getting ready to compete (where reasonable and safe). In addition to pumping her up, the music will help her tune out distractions; seeing that she is listening to music, people will also be less likely to interrupt her pre-competition routine.
So you have an example of a pre-competition routine to use in creating your child's, here's the routine I followed:
Having a pre-competition routine will give your child security, confidence, and ensure that she has done everything necessary to prepare for her event.
Erin Mirabella is a mom, two-time Olympic track cyclist, MomsTeam's track cycling expert, and children's book author. Her books, Gracie Goat's Big Bike Race and Shawn Sheep The Soccer Star [6] focus on sportsmanship, healthy lifestyles, and core values. For more information about Erin and her children’s books, click here [7].
Links:
[1] https://momsteam.com/node/760
[2] https://momsteam.com/node/2606
[3] https://momsteam.com/node/863
[4] https://momsteam.com/node/2611
[5] https://momsteam.com/node/2798
[6] https://momsteam.com/node/1597
[7] http://www.erinmirabella.com.
[8] https://momsteam.com/nutrition/the-pre-game-meal
[9] https://momsteam.com/team-of-experts/performance-anxiety-kids-can-choke-under-pressure-in-sports-too
[10] https://momsteam.com/health-safety/general-safety/injury-prevention/dynamic-stretching-recommended-as-part-sports-warm-up
[11] https://momsteam.com/health-safety/hydration-safety/fluid-guidelines/drinking-fluids-before-during-and-after-sports-important-for-children
[12] https://momsteam.com/successful-parenting/survival-skills/organization/planning-ahead-avoids-stress-for-sports-moms