How to get ready in the 10 minutes before the start
When there are only minutes left before you go out, you need a short, pre-rehearsed protocol: body, breath, focus — one block at a time.
Breathing trainer
The interactive trainer with visualization and cycle counting is available in your account. Here is the technique description so you can master it without a screen.
When to use it
In the last 10 minutes before you go out, when there is no time for a long routine.
How to do it, step by step
- 2 minutes — active warm-up and shaking out.
- 3 minutes — breathing with a lengthened exhale.
- 2 minutes — visualizing the first attempt.
- 1 minute — your key commands.
- Walk out with your anchor gesture.
Common mistakes
Trying to fix your technique at the last moment, getting lost in your phone, comparing yourself to your opponents.
How to make it stick
Rehearse the protocol until it runs by itself. A journal will help you fine-tune the timing.
When to bring in a psychologist
If your state falls apart anyway within those 10 minutes, go through the pre-start window with a specialist.
Related topics
See also
When you need a personal review
If the challenge recurs, affects results, or causes strong tension for the athlete, it is better to discuss it with a specialist. Sports Talk helps you find a psychologist and a format that fits the sport, age and upcoming calendar.