Progressive mental activation in competition: A strategic tool to maximize performance

Let's talk about an exceptional tool for mental preparation.

This process helps to mentally prepare the athlete to face the specific challenges of a competition , to regulate their mental energy and to maintain a state of high concentration.

In this article, we detail what progressive activation is, its importance, and how it can be integrated into the mental preparation of athletes to improve their performance in competitive situations.

What is Progressive Mental Activation (PMA)?

Progressive mental activation is a mental preparation technique that involves adjusting and managing levels of mental and emotional stimulation before and during a competition.

The goal is to optimize the athlete's mental state to prepare them to face the demands of competition, while avoiding excessive stress or under-stimulation.

Unlike other techniques aimed at reducing stress (such as relaxation or emotional management), progressive mental activation focuses on preparing the athlete to be in a state of "optimal readiness ." This process involves a series of steps that allow for the gradual regulation of motivation, concentration, and physiological activation, according to each individual's specific needs and the nature of the competition.

The phases of Progressive Mental Activation

Progressive mental activation is generally broken down into three phases, each aimed at adjusting the athlete's mental state to maximize performance.

1. Stress Reduction and Relaxation Phase (Preparation)

Before the competition, the main objective is to reduce stress and anxiety levels that can inhibit performance. This phase is essential to bring the athlete to a calm and focused mental state.

• Breathing exercises : Techniques such as square breathing (inhale 4, hold 4, exhale 4, hold 4) or heart coherence (5/5) help to reduce physical and emotional tension, thus preparing the athlete to concentrate.

  
  

• Success visualization : At this stage, athletes mentally visualize their ideal performance , projecting themselves into a competitive situation where they are calm and in control.

  
  

• Progressive muscle relaxation (depending on the discipline) : By combining muscle relaxation with mental relaxation, this practice helps to eliminate unnecessary physical tension.

2. Mental stimulation phase (Activation)

Once the athlete is relaxed, the goal becomes to gradually increase their level of mental activation to make them more reactive and ready to focus on the competition.

• Motivational techniques : Positive affirmations, mantras, or performance goals are used to boost confidence and motivation.

  
  

• Dynamic preparation activities : Active concentration exercises (such as visualizing intense competitive scenarios) or external stimuli (listening to motivating music or crowd noises) increase mental energy.

  
  

• Repetition of technical movements : For some athletes, progressive activation includes repeated technical movements or active visualizations to feel more mentally prepared.

  
  

3. Phase of maintaining concentration and emotional stability (Optimization)

Just before and during the competition, the goal is to maintain optimal concentration , while regulating emotions to avoid excessive stress that could impair performance.

• Mental anchoring : This technique involves associating a gesture, keyword, or mental image with an optimal mental state. This allows the athlete to quickly refocus in case of distraction or excessive pressure (FIP Immediate Focus on Performance / CVPM Approach).

  
  

• Monitoring body signals : Athletes are trained to detect signs of mental fatigue or over-excitement and to use regulation techniques (breathing, micro-pauses, mental readjustment) to maintain optimal balance.

  
  

• Maintaining dynamic mental activity : During competition, athletes continue to mentally adapt to changes in pace, activating the resources needed to make the right decisions under pressure.

The benefits of progressive mental activation

Progressive mental activation offers several advantages for athletes of all levels. Here are some of the key benefits:

1. Anxiety reduction

One of the main advantages of progressive arousal is that it helps manage pre-competition anxiety by balancing mental excitement and relaxation. This allows athletes to avoid excessive stress that could impair their concentration.

2. Improved concentration

Progressive activation helps athletes maintain a precise focus on their goals and avoid distractions. By gradually adjusting their level of mental stimulation, they are able to remain fully engaged throughout the competition.

3. Adaptability and stress management

Mental activation allows athletes to better manage different competitive situations. They can adjust their stress levels according to critical moments in the match, remaining focused and calm under pressure.

4. Improvement of physical performance

When the mental state is well regulated, the body functions optimally. Good mental activation improves coordination, reaction time, and endurance— all essential skills in demanding sports.

Progressive Mental Activation with NEXOO

NEXOO implements progressive activation in its mental coaching programs. Through specific modules, we help athletes understand and apply this approach to adjust their activation level before and during competitions.

Our programs include practical relaxation and visualization exercises, as well as tools to maintain optimal focus, whether for major competitions or training sessions. We also offer mental coaching sessions for coaches, so they can integrate progressive activation into their training sessions to maximize their teams' results.

In summary, progressive mental activation is a powerful method for optimizing athletic performance by helping athletes manage anxiety, improve focus, and adapt to the demands of competition. Whether for individual athletes or teams, integrating progressive activation into daily training can transform how an athlete lives and performs under pressure.

NEXOO offers you the opportunity to learn and master this technique, and many others, to maximize your performance on the field. Come and discover how progressive mental activation can make all the difference in your competitions!