Last month we began a conversation about riding rehearsals (visualizing your performance before your actual ride). While you probably already do some form of mental rehearsal (maybe waving your crop like a magic wand while “imagining” your ride), we spoke about several other unique ways to visualize your ride. For instance, you can visualize your ride as if looking out from your own eyes; as if watching yourself on TV; from above as if from a hovering drone; or even as if seeing your ride from the eyes of your horse. You can even combine them all together and create something called mental rotation.
Regardless of the technique(s) you use, riding rehearsals deserve a place in your mental toolbox because they allow you to practice skills, even at times when you can’t actually practice riding. What’s more, they can also help you practice skills that shouldn’t be practiced (like learning how to fall or reacting to a spook). I suppose falling over and over again is one way to get better at falling, but you might want to save yourself the time (and pain) by practicing it mentally!
This month I’m going to introduce you to the most unique - and complex - form of riding rehearsal. It’s called a feedback rehearsal and it doesn’t just help you become a better and more successful physical rider, it helps you become a better and more resilient mental rider.
Feedback (or biofeedback) rehearsals work in three stages:
You can give feedback rehearsal a try right now. Begin by visualizing a challenging mental situation (like being afraid of falling or showing in front of a crowd). Once you’ve created the mental image, think of the negative physical reactions that usually occur when you experience it (i.e. holding your breath, hunching your shoulders, and tightening your muscles), and then purposefully hold your breath, hunch your shoulders, and tighten your muscles! Once you’ve created these stress-responses, spend a few short seconds really feeling them. Get to know them. How do they feel? How do they make you act? After these few mindful seconds, spend a full minute creating a new series of positive replacement behaviors to rid your body (and mind) of those unwanted emotions and reactions (like taking a few deep cleansing breaths, sitting tall and opening your shoulders, and relaxing your muscles).
It’s important to remember that the focus of a biofeedback rehearsal is always placed on the positive reaction to the negative action. You simply train yourself to identify the negative feedback from your body (i.e. becoming aware you’re holding your breath) as a way of triggering your mind to replace it (automatically) with a positive response (like taking deep cleansing breaths).
The idea behind this kind of riding rehearsal is that you get better at whatever you practice… so this month why not use biofeedback to get a little better at recognizing unwanted emotions and the physical reactions that accompany them; and replace them with more positive and appropriate ones! Just pick your problem (is it the nervousness caused by judges, spectators, losing, failure, mistakes, spooks, or falling?). Once you’ve found it… feel it and fix it!
I hope you enjoyed this month’s tip! Next month we’ll wrap up the subject of riding rehearsals, but until then feel free to email me at [email protected] if you’d like me to teach a Zoom webinar on equestrian sports psychology to your barn, school, or Association during the holidays or New Year!
Coach Daniel Stewart will be hosting a Zoom Webinar on the topic of equestrian sport psychology during the 2020 USEA Virtual Convention on Thursday, December 10 at 10:00 a.m. ET. To access Coach Stewart's webinar, click here.
With the holiday spirit in full swing and the New Year just around the corner, it’s time to get ready for the 2024 eventing season. From paperwork to packing, there’s quite a bit to do before you’re ready to get out there and enjoy the season with your horse. Check out these tips from the team at STRIDER, and get your 2024 season kicked off in the most organized way possible.
The U.S. Equestrian Federation is pleased to announce the Eventing Pathway Program Lists for 2024, including the Elite, Pre-Elite, Development, and Emerging Programs. In addition to these Eventing Pathway Program updates, several opportunities will be available in 2024 for both Program and non-Program athletes.
The United States Eventing Associations’ (USEA) Eventing Coaches Program (ECP) is pleased to announce the dates and location of the upcoming 2024 ECP Symposium. The annual ECP Symposium, which is held in the southeast to accommodate the migration of eventers for the winter season, will be hosted at the Florida Horse Park in Ocala, Florida, on Jan. 30 – Feb. 1, 2024. This three-day immersive educational experience is recommended for anyone who is interested in learning more about eventing coaching, including current coaches, riders, parents, owners or avid supporters. Click here to download the registration form today!
The USEA is incredibly proud to allow the thrill of the 'chase to live on for those who want to experience the unforgettable rush of the classic long format three-day event through our USEA Classic Series events. Long-format events from the Beginner Novice to Preliminary levels are still a reality with the USEA Classic Series and include roads and tracks, steeplechase, and cross-country on "endurance day," as well as horse inspections. In addition, educational activities are offered at the USEA Classic Series Events to help prepare competitors, especially those who are contesting their first-ever long format event.