| The shape that your thoughts take in the months | | | | before they enter the arena, and there are mental |
| weeks/days before an event, the day before, | | | | preparation techniques to achieve this state. This |
| minutes before, and even during a bout can have | | | | mind state is usually brought on through meditation |
| serious consequences on your ability to perform. And, | | | | and creates a feeling of calm readiness. The mind is |
| even if you haven't become a victim of stress. a | | | | ready for the challenge ahead and the emphasis is on |
| relaxed mind can work wonders on your game. | | | | staying cool and collected. It's a state where the |
| Constructive Thoughts and Methods That Can Help in | | | | grappler or combat athlete feels. "My preparation is |
| Your Game | | | | complete. I have to go out now and do the job.” |
| Let's start with constructive thoughts during a game | | | | Strategy-oriented: In this mind state, the grappler or |
| and then work backwards to just before the game, | | | | combat athlete is constantly thinking about the game |
| and then go back even further to the weeks and | | | | plan and strategies/tactics. The focus is on strategies |
| months before a game. | | | | rather than on preparing the emotional state of the |
| During the Game | | | | mind. |
| It will be great if you can completely push out all | | | | Chaotic and high-strung: The chaotic mind state is |
| unnecessary thoughts and focus on the game at | | | | frantically trying to recall plans and techniques and is |
| hand (like the martial artist quoted above). But this | | | | distracted by various thoughts not necessarily related |
| kind of ideal condition is not always possible. As per | | | | to the match. |
| the quote, the voices of past experience guiding me | | | | Negative: Just before a game is when fears and |
| is a kind of a cue that this athlete uses to prompt | | | | anxieties are heightened for some players. These |
| the right action at different stages of the game. The | | | | anxieties result in negative thinking and loss of |
| cue technique is a very effective method to keep | | | | confidence. |
| yourself on track during a bout. | | | | Here's a strategy used by a martial artist to deal with |
| Cue technique: During the match, you can talk to | | | | negative thoughts: "Whenever I experience negative |
| yourself in your head and constantly cue your moves | | | | thoughts about either my training or my fights I just |
| and actions. These cues can be regarding any of the | | | | think the opposite of that negative thought in the |
| following: | | | | present tense making it positive. I repeat these |
| - your moves at different stages of the game | | | | positive thoughts. " |
| - your posture | | | | Three key pre-match processes: |
| - motion or momentum - when you are stuck in a | | | | - Emotional state - Stay calm or activated; whatever |
| tough lock | | | | works best for you. Recall main points in your game |
| - distraction breaking cues ( say a forceful 'STOP' | | | | plan |
| inside your head) | | | | - Do short "walkabouts" to get the circulation going |
| - pep talk when you start losing confidence | | | | and keep your mind alert |
| - cues to initiate a Submission without losing the | | | | - Confidence-building self-talk |
| opportunity (say 'NOW' inside your head) | | | | When you find yourself in a chaotic state, instantly |
| The following quote is from another martial artist | | | | do a breathing exercise and then refocus your |
| regarding a slightly different approach: | | | | thoughts on your "start moves" rather than trying to |
| Whenever I spar I always have a bunch of things | | | | recall all aspects of your game plan. If you are in a |
| running through my mind not pertinent to the match. | | | | negative state, turn it into positive thinking through |
| I have never been able to clear my mind of thoughts | | | | self-talk and positive affirmations. |
| prior to the start of the match. Therefore as the | | | | Day before the game: The day before the event is |
| match starts and I find myself purposely not thinking | | | | probably one of the toughest to endure since |
| in sparring and letting my subconscious repertoire of | | | | anticipation reaches a peak and the match is looming |
| moves come into play. | | | | before you. The days, weeks or months of |
| Mental rehearsal: The subconscious repertoire of | | | | preparation now have to work for you. Mental |
| moves referred to by this athlete include various | | | | preparation is extremely vital on the day before the |
| alternative moves, best styles, submissions, or | | | | fight. |
| defense moves that you had planned to use when | | | | Critical issues are to: |
| you strategize. All these have to bounce around on | | | | - regulate mood and emotions |
| the surface of your mind to help you make the right | | | | - relax and unwind |
| decision. This approach works if your mental | | | | - get a good night's sleep |
| preparation has been thorough, with several repeated | | | | In the days/weeks/months before an encounter: |
| mental rehearsals of styles and moves, so that all the | | | | The mind is preoccupied with practice, fitness, diet, |
| information that you require is stored in your | | | | game plan, and strategies in the days/weeks/months |
| memory. However, instinctive movement works only | | | | before a major match. It is in your best interest to |
| up to a point, and real thinking is necessary to gauge | | | | set aside a designated time each day to devote to |
| your opponent's strategy and to deliver your moves | | | | mental skill preparation. When you build it into your |
| accordingly. | | | | daily routine and follow the techniques consistently, it |
| Just before a game: In the waiting time just before a | | | | complements your training and practice and improves |
| game, there is significant variation in the thoughts and | | | | your mental readiness for the match ahead. |
| mind states of different grapplers and combat | | | | Visual Role-Play: |
| athletes. The five prominent mind states are | | | | Role Play is a technique borrowed from teaching |
| - Activated | | | | methods in business schools. Students preparing for |
| - Calm and serene | | | | careers in the corporate world are asked to play out |
| - Strategy-oriented | | | | the various job roles that are found in companies and |
| - Chaotic and high-strung | | | | act out roles based on a given script. For instance, it |
| - Negative | | | | could be a meeting between the sales manager, the |
| The first three states (activated, calm and serene, | | | | head of marketing, and head of finance to discuss |
| strategy-oriented) each has its own merits for a | | | | issues pertaining to a new product launch. This helps |
| grappler or combat athlete. The chaotic and negative | | | | students understand the demands, behaviors, and |
| states require the most attention. The mind has no | | | | responsibilities of corporate positions. |
| direction in these two states, and it is neither calm | | | | Let's take a piece out of this technique and apply it |
| nor charged up for the encounter. | | | | to grappling and combat athletics. This role-play |
| Activated: Some grapplers and combat athletes need | | | | technique, also known as "morphing" requires you to |
| to be in a high-powered, fired-up, aggressive | | | | put yourself into the shoes of your role model and |
| emotional state and they even let out a few battle | | | | visualize playing the game the way this person plays. |
| cries to get themselves into a ferocious mood | | | | When you visually emulate the source of your |
| before a game. The mental preparation for this is | | | | inspiration, you begin to feel different, more |
| usually self-talk. There are also certain types of music | | | | confident, and raise your game to a higher level in an |
| that can raise the mood to a heightened state of | | | | actual match. You will find that your game takes on a |
| being pumped up for action. | | | | new mode as you apply techniques and tactics that |
| Calm and serene: Some grapplers and combat | | | | an achiever in your field successfully uses. |
| athletes have to feel calm and be totally relaxed | | | | |