How to Prepare Physically for Competition
Whether you are a beginner or a professional, here are some ideas to prepare yourself physically for a competition!
All athletes feel at least a bit nervous before a competitive event. That’s why it’s absolutely important to physically prepare yourself before competing. As an experienced synchronized skater who has competed for over seven years, here are some tips I have learned along the way to help prepare yourself for the big moment!
1. Stretching & warming up
Warming up and stretching before competing is incredibly important for skaters. Properly stretching before skating will loosen your muscles and tendons, increasing flexibility and range of movement. It is best to warm up and stretch a few hours before you compete to increase blood flow and muscle temperature, which will prepare your body for the competition. You should spend 15-30 minutes stretching and warming up before skating. This will help prevent injuries and improve your skating performance and endurance. Some good exercises for warming up include front and side lunges, squats, jumping jacks, and running. A few of my favorite stretches to warm up include splits, spirals, and lunges.
2. Avoid strenuous activities
Pay attention to your body in the days before you compete! If you are feeling overly fatigued or sore, that is a sign that you should rest and let your body recover. Although, exercising before a competition isn’t necessarily bad, make sure that you aren’t overworking your body so you can still perform at your best when you compete. Remember to not take any chances regarding exercise (and in general!) before you compete.
3. Be aware of your diet
Make smart decisions regarding food before your competition! Try not to eat any foods that may upset your stomach. It’ll always be safe to stick with light foods containing carbs and protein. Some skaters may have more resilient stomachs than others, so be sure YOU are making good decisions that will not negatively impact your performance. Drinking water before your competition is also incredibly important. Water regulates your body temperature and helps transport nutrients to keep you energized and healthy. If you're not staying hydrated, your body can't perform at its highest level.
Competitions are stressful, and ice skating competitions are no exception. If you feel anxious before competing, you aren’t alone. Try and create a few strategies of your own that help you prepare for competition. Just remember to trust your own body - you can do this!
If you want to learn more about stretches and exercises for warming up, here are some videos that can help get you started!