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.
I’m not one for the spotlight. As the voice of the Association, you don’t need to know my personal views, political, eventing, or otherwise. So despite my byline appearing on thousands of articles on the USEA website and magazine, this is probably only the second time I’m writing about myself (the first was about my love for lessons, and reading it now makes me laugh as I am still 100% addicted). But as I am now just a USEA member I thought I would share a bit of my journey to add to our member spotlight series, Now on Course.
You’ve likely spent some time scouring the USEA Calendar to line up your 2022 competition schedule. Now that spring has sprung, it’s time to plan some cross-country schooling outings to make sure you and your horse are as ready as possible. If you own or manage a facility that welcomes guests for haul-in schooling, you’ve likely noticed horses and their humans showing up in droves to get their practice in. A successful off-site schooling day has many, many moving parts. From paperwork and payment to safety, these best practices for hosts and guests will help everything go as smoothly as possible.
US Equestrian is pleased to announce the Land Rover U.S. Eventing Team for the CHIO Aachen CCIO4*-S at CHIO Aachen World Equestrian Festival in Aachen, Germany, from July 1-2, 2022. The team will be led by Chef d’Equipe Bobby Costello.
The countdown is on for the 2022 USEA American Eventing Championships presented by Nutrena Feeds! This year, the USEA AEC moves to the beautiful Rebecca Farm in Kalispell, Montana. The AEC will move back to the Kentucky Horse Park in 2023, so if you have ever dreamed of riding in the Flathead Valley of Montana with views of Glacier National Park, you won’t want to miss this year’s very special opportunity.