We have all experienced that moment. It is fight night, and you can hear your heart pounding. Pre-fight stress! It can make you think you have forgotten all your training.
5 techniques to overcome stress and win competitions
1- Do you believe that your opponent may be better than you?
It is time to change that. Research shows that positive self-talk and visualizing success are very effective (Hunton, Neal, & Melaleuca, 2008). Think about your best moves, visualize yourself winning, and talk to yourself with confidence. This mental game is just as important as preparing your body.
2- Are your muscles tight?
Try progressive muscle relaxation (PMR). It involves tensing and relaxing your muscles, one group at a time. Research shows this reduces stress and improves focus (Goody, Larkin, & Schaus, 2000). So before you step into the ring, take a few minutes to calm down.
3- How do you breathe?
Breathe, fighter, breathe! But not just any breath—deep, belly breathing. This technique can help reduce that nagging feeling of stress (Ma, Zhou, Li, & Pan, 2017). It is simple—inhale deeply from your belly instead of taking shallow breaths from your chest. Do this right before your fight to stay calm. Mindfulness is not just for yoga. It is also suitable for kickboxers like you to stay in the moment and not get lost in the hustle and bustle of the pre-fight. Research shows that mindfulness and meditation reduce stress and increase focus (Baltzel & Akhtar, 2014). So, find a quiet place before your fight and let your worries go.
4- Do you have a pre-fight ritual?
If you do not, it is time to create one. Research shows that pre-fight rituals help you relax and focus (Butcher & Zinser, 1990). shadowboxing, listening to your favorite pump-up song, or wearing your lucky hand wraps, find a routine that gets you ready to fight.
5- What is the strength of your team?
Do not underestimate the power of your team. Your coach, friends, and family can be your rock. Research shows their support can significantly reduce stress (Freeman & Reese, 2009). So let them cheer you on, talk to you, or be there for you. It can make all the difference.
Coping with fight night stress can boost your confidence. You can achieve great results with strategies—positive thinking, muscle relaxation, deep breathing, mindfulness, a pre-fight plan, and team support. Ready to step into the ring like a pro? Share this article with your fellow kickboxers, and let us know which method worked best for you!
References
Baltzell, A., & Akhtar, V. L. (2014). Mindfulness meditation training for sport (MMTS) intervention: Impact of MMTS with division I female athletes. The Journal of Happiness & Well-Being, 2(2), 160-173.
Boutcher, S. H., & Zinsser, N. W. (1990). Cardiac deceleration of elite and beginning golfers during putting. Journal of Sport and Exercise Psychology, 12(1), 37-47.
Freeman, P., & Rees, T. (2009). How does perceived support lead to better performance? An examination of potential mechanisms. Journal of Applied Sport Psychology, 21(4), 429-
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