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Equestrian Competitor, Equiband Fitness Coach, and Mental Toughness Leader
Tuesday, December 31, 2024
Secrets Waiting for You Inside
Blog Post Highlights
- Why pre-ride rituals matter for confidence and performance.
- How to build your own routine with steps that prepare, ground, and empower you.
- The surprising connection between smiling and athletic success.
What If One Simple Ritual Could Transform Your Riding Forever?
Preparation for a ride begins long before you step into your tack or enter the arena. Confidence, like mastery, is built over time—and the key to unlocking your potential may lie in a simple yet transformative ritual. A key resource for understanding the importance of focus is the book A Champion’s Mind by Jim Afremow, which highlights how mental consistency creates champions.
But what if your routine is missing just one crucial ingredient? What if a small, intentional change could make all the difference?
Spoiler alert: It can.
Science shows that developing mental rituals alongside your physical preparation sets champions apart. Let’s explore how creating your personalized pre-ride ritual can help you perform your best, calm your nerves, and set the stage for success!
Why Pre-Ride Rituals Are Crucial for Equestrian Success
A key resource for this discussion is the book A Champion’s Mind by Jim Afremow, which emphasizes that success is as much about mental preparation as it is about physical practice. The book outlines four mental skills that every athlete needs to develop:
He identifies four essential mental skills that all athletes need:
- Goal Setting: Setting clear, achievable goals provides direction and motivation. Your goals should be specific, measurable, realistic, and time-bound.
- Mental Imagery: Visualizing success helps you rehearse mentally before ever stepping into the arena. (Stay tuned for our next post, which dives deeper into this skill.)
- Self-Talk: The words you say to yourself can make or break your confidence. Developing positive self-talk habits is essential for staying focused and motivated.
- Focus and Concentration: Learning to block out distractions and stay present is a skill that sets elite athletes apart.
What tends to differentiate the all-stars from the rest of the pack resides between the ears.
These skills are particularly relevant when designing your pre-ride routine, as they help you manage stress and maintain focus. A Champion’s Mind by Jim Afremow offers invaluable insights into managing self-doubt and maintaining confidence under pressure—skills that translate seamlessly to equestrian sports.
Essential Point: A pre-ride ritual isn’t just about calming nerves—it’s about creating a sense of control and consistency.
The Science of Smiling: Why It Matters for Riders
Let’s dive into an often-overlooked yet powerful tool: smiling. At first glance, it may seem overly simple, even silly, to think that smiling could affect your performance in a high-stakes competition or even during a challenging training session. But science backs it up—smiling isn't just an outward expression; it’s a game-changing mental and physical tool for athletes.
The Study Behind Smiling
A study conducted by Noel Brick, PhD, published in The Psychology of Sport and Exercise (2017), explored the impact of smiling on athletic performance. The researchers aimed to understand whether something as simple as smiling could influence the perceived effort of athletes.
What they discovered was fascinating: smiling lowers perceived effort.
.
In the study, athletes who smiled during their activities reported that the task felt easier compared to those who didn’t. This wasn’t just anecdotal—measurable data supported the claims. Athletes who smiled experienced greater efficiency in their performance, requiring less effort to achieve the same results as their non-smiling counterparts.
Why Does Smiling Work?
Smiling triggers a cascade of positive physiological and psychological responses including:
- Reduced Stress: Smiling signals your brain to release endorphins and reduce cortisol levels, helping you stay calm under pressure.
- Improved Focus: It shifts your attention away from anxiety and toward a more present, relaxed state.
- Increased Energy Efficiency: Smiling can reduce tension in your muscles, making your movements smoother and less strained—essential for riders managing the intricacies of equestrian performance.
For riders, this means that smiling can help both you and your horse. Horses are exceptionally sensitive to energy and emotion. If you’re stressed, your horse will feel it too. But if you consciously smile, you can set a calming tone for both of you, creating a positive feedback loop of relaxation and connection.
A tough mind is built on doing hard tasks over and over again, especially when you don’t feel like doing them.
Designing Your Own Pre-Game Routines for Peak Performance
One of the most effective ways to rebuild confidence and refocus your mindset is by watching yourself succeed. A personal highlight reel not only reminds you of what you’re capable of but also serves as a powerful tool for mental rehearsal and confidence-building.
With today’s technology, creating one is easier than ever. Here’s how to get started:
- Identify Actions That Calm You
Take a moment to think about what helps you feel grounded in stressful situations. Is it listening to music? Practicing deep breathing? Repeating positive affirmations? Write down any actions that resonate with you.
For me, music is a game-changer. It not only shifts my mood but also helps me block out the stress and noise of a busy show environment.
- Define Your Ideal Environment
Next, consider the type of environment that helps you feel at ease. Do you prefer solitude or being surrounded by supportive people? Is quiet better for you, or does a bit of background noise help you focus?
Also, think about specific people in your circle. Are there individuals who calm your nerves—or others who unintentionally add to your stress? Recognizing these influences is crucial for creating a supportive pre-ride atmosphere.
- Choose a Mantra
Finally, come up with a short, powerful phrase or mantra that inspires you. Examples include:
- “I’m prepared.”
- “Calm and confident.”
- “Progress and success.”
Right before I ride, I smile or laugh to release stress. It’s simple, effective, and always works for me.
- Alyssa Schaefer
Bring It All Together: Developing a Pre-Ride Ritual for Peak Performance
Now that you’ve outlined your actions, environment, and mantra, you’ve built the foundation for your pre-ride routine. Remember, this is just phase one. As you move into the warmup and beyond, continue refining your rituals to suit your needs and goals.
The road to success in riding—or any sport—isn’t just about physical preparation. Developing your mental game through intentional routines can give you the confidence and clarity to perform at your best, no matter the stakes.
So, grab a piece of paper, reflect on these prompts, and start crafting a routine that works for you. And don’t forget to add a smile—it’s a small but mighty step toward becoming the champion you aspire to be.
Or watch the video below and develop your pre-arena ritual together!
Your setbacks don’t define you; your ability to rise, adapt, and come back stronger is what truly shapes your success.
Go To Next Blog:
Conclusion: A Champion’s Secret Weapon
Smiling is one of the simplest yet most effective ways to enhance both your mental and physical performance as a rider. It’s free, easy to implement, and backed by science. And the best part? It’s a tool you can use anywhere, anytime and is explained deeper in A Champion’s Mind by Jim Afremow how balancing stress and recovery is critical for achieving sustained success in both training and competition.
If you’re ready to take your performance to the next level, don’t stop here.
And don’t miss the next blog in this series, where I’ll guide you through visualization practices that elite riders swear by to build confidence, clarity, and focus before every ride. Mastering visualization is like creating a mental blueprint for success—and I’ll show you exactly how to do it here.
Until then, remember: a smile isn’t just for appearances—it’s your secret weapon for success. Try it today, and let the results speak for themselves!
Essential Point: Even something as simple as smiling can make a world of difference in boosting your performance and confidence.
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Hi, I Am Alyssa Schaefer
Amateur Professional Top Level Three Day Eventer
Welcome to my equestrian journey! When I was a teenager I faced the ultimate question, "How bad do you want to ride horses?" After unexpectedly facing financial independence with my horse, I chose to pursue my passion for the love of riding, despite the overwhelming challenges. In 2020 after another setback, I launched the Equi-Course Bootcamp, blending my horse injury experience with online education. In 2022, my horse, Fuego, achieved 4th place in a CCI3*** event, cementing the ultimate comeback story! In 2025, we aspire to tackle Advanced. Join me as we navigate the highs and lows of equestrian sport together!
Always remember, trust your journey! 🤠
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Find Your Equestrian Community
Find Your Equestrian Community