Walking through the in gate at a big show feeling focused, excited and ready is a skill that all riders need. It doesn’t matter if you are in a novice equitation class or a World Cup qualifier, the ability to harness energy or adrenaline and direct it to your riding skills is essential. In fact, it is often this ability that is a major factor in separating the competition on any given day. So, how do you approach your greatest horse show challenges? Is your extra energy a surprise that makes you feel ‘nervous’? Or do you concentrate on feeling ‘ready’?

Feeling ‘nervous’ is a negative label we put on that rush of energy we experience when we face a challenge (like what you might feel before riding at Devon for the fist time). You may feel both out of control because you don’t know exactly what will happen, but as if you are expected to do a whole list of things extremely well. Expectations and questions crowd into your mind, preventing you from thinking productively about anything. Your focus has become like a car without a driver, and your energy has created a lot of speed – an anxiety producing situation to say the least!

Keep the Controllable Factors under Control

To begin, it's helpful to identify exactly what you can control and what you can't, so you can channel your energy and attention wisely. One way to do this is to create a list of things 'out of your control' and ‘in your control’ with regard to your riding. Brainstorm the ‘out of control’ things first (weather, competitors, courses, judging, etc.), and then make a list you CAN control (attitude, organization, focus, you and your horse’s preparation, etc.). Once you have these lists it is easy to identify areas to expend your energy on and craft specific performance goals for things in your control.

For example, an extremely busy and high-pressure warm-up ring can be an environment that triggers your adrenaline response. (Talk about things that are out of your control!) By thinking ahead of time about your goals – based on things in your control – you can come to that setting with a sense of purpose and clarity. You may want to: walk in two-point for a minute to focus on your securing your lower leg; pick out focal points so you get straight to the warm-up jumps; and use the cue word “eyes” to remind yourself to look up early in the corners. These goals are anchors for your focus, and you will feel more confident heading to the warm-up ring knowing you have specific strategies for directing your energy and attention.

Build Composure and Confidence with Visualization

When you anticipate extra nervousness at particular shows it is important to prepare mentally as well as physically. Visualizing yourself riding with confidence at the show before you get there is an effective strategy. To that end, the use of video can be an extremely useful tool to help you learn how to visualize effectively. Watching some of your past rounds that were successful can be a way to build a vivid image that is detailed and realistic. When watching yourself on TV use the pause button as you go through a particular round to remember with as much clarity as you can what you feel, see, and hear throughout the course.

The use of video and visualization can also be important when you are going to a particular showground that is prestigious or especially important to you. To watch video of yourself (if possible) or riders you look up to showing in those rings is incredibly helpful. This can help you visualize in the weeks before the show as if you were riding there with confidence and consistency. Make courses, work-offs, or jump-offs to ride in your mind including details of the exact ring you will be riding in, and imagine achieving your performance goals. When you create a vibrant image in your mind’s eye you may even feel your energy – or butterflies – start up as you imagine standing at the in-gate of your ring. This is excellent; you have created an ideal opportunity to practice maintaining your focus while harnessing your excitement.

Create the Attitude You Need to Succeed

Positive affirmations built on your performance goals can remind you of skills and qualities you possess (or what you are working towards) that will help you ride successfully. Affirmations are “I” statements; they are worded in the present tense; and they focus on things that will aid your performance. In the warm-up ring example from above, your affirmations could be: "My leg is strong." and "I ride a straight track to the middle of every jump." and "My energy helps me focus!" Affirmations built into your pre-ride preparation and warm-up are a great way to keep your attitude positive and focused on success.

Remember, your energy ‘comes up’ in important situations to help you face your riding challenges and it’s up to you to use it wisely. When you practice maintaining your focus, visualizing success, and channeling your energy positively - anything is possible. You will then ride up to your potential at the shows you care about the most; be sure to treasure the experience!

Tonya Johnston, MA, is a sport psychology consultant and hunter/jumper competitor who has specialized in working with equestrian athletes for the past 15 years. Her consulting sessions provide support and insight for riders while helping them develop personalized routines. Tonya’s clients have attained competitive success at every level, including national titles and awards. She conducts “Sport Psychology for Riders” clinics throughout the country as well as phone consultations with individual clients. Phone: 510.418.3664. www.TonyaJohnston.com.