Physical relaxation, mental calm, and emotional coherence.
Sporting competition, regardless of the level, is a true test of balance.
Between the intensity of physical effort, mental pressures and emotional turmoil, athletes are often faced with a complex management of their inner balance.
This is where the three essential pillars of balance in competition come into play: physical relaxation, mental calm, and emotional coherence . These interconnected elements form a solid foundation for performing optimally while remaining in control.
1. Physical Relaxation: Rest and fluidity in action
Physical relaxation is often underestimated in competition. Yet, a tense body wastes energy and limits fluid movements, which can compromise performance.
The goal is to find a state where the muscles are sufficiently relaxed to respond effectively without generating unnecessary fatigue.
Concrete example: Tennis
A tense tennis player before a serve is more likely to double fault. Muscle relaxation techniques can help release this accumulated tension. Before serving, an athlete can use deep breathing to relax their shoulders and approach the serve with greater fluidity.
Concrete example: Swimming
In a race, a tense swimmer risks losing precious seconds by making their movements jerky. Learning to relax the neck and shoulders between each breath, while maintaining optimal technique, maximizes efficiency in the water.
Recommended tools:
Diaphragmatic breathing exercises before competition.
Gentle dynamic stretches to release muscle tension.
Quick self-massage of key areas such as shoulders, back and wrists.
2. Mental Calm: Overcoming Distractions
Mental calm is the art of controlling your thoughts to stay focused on the present moment. Competition is a minefield of distractions: crowd noise, opposing strategies, and intrusive thoughts. Without mental calm, athletes can lose focus, and their performance suffers.
Concrete example: Basketball
A player making a crucial free throw in the final seconds must block out the crowd's shouts and the pressure of the game to focus solely on their technique. Mental routines, such as repeating a key phrase or visualizing the ball going through the basket, help to create a state of calm.
Concrete example: Alpine skiing
In slalom, skiers must quickly analyze the gates while anticipating the trajectories. Mental overload can disorient them. The layered focus , where attention is successively focused on each element of the course, helps reduce anxiety by segmenting the tasks.
Recommended tools:
Active meditation practices, such as focusing on the rhythm of breathing.
Using keywords to quickly refocus (e.g., "calm", "focus").
Training in managing distractions during sessions.
3. Emotional Coherence: Balancing the Emotional Roller Coaster
Competition can be a real emotional rollercoaster. Emotional coherence involves harmonizing emotions to prevent them from taking over. Too much enthusiasm can lead to mistakes, while excessive frustration can hinder recovery after a setback.
Concrete example: Football
A goalkeeper who has conceded a goal in a final must quickly regain his composure to be ready for the next shot. Heart coherence , a breathing technique synchronized with the heartbeat, can help him quickly restore emotional balance.
Concrete example: Rock climbing
A climber faced with a difficult hold may experience fear or excessive excitement, which impairs their judgment. The practice of emotional anchoring , where they associate a movement with a feeling of security, helps them regain confidence.
Recommended tools:
Rapid writing techniques (e.g., noting down one's emotions to release them).
Gratitude exercises to connect with the positive aspects of competition.
Training in emotional dissociation to gain perspective on events.
The interconnection of the three pillars
These three pillars are interdependent. An athlete can only reach their full potential by developing them simultaneously. For example:
A calm mind (mental calm) helps the body to remain flexible (physical relaxation).
Consistent emotional management (emotional coherence) promotes better concentration (mental calm).
A relaxed body (physical relaxation) reduces the impact of negative emotions (emotional coherence).
How can you integrate these pillars into your practice?
Train with intention. Plan specific exercises for each pillar during your sessions.
Evaluate your progress. Keep a performance journal to identify your weaknesses (physical tension, intrusive thoughts, or poorly managed emotions).
Work with an expert. Programs like those offered by the CVPM can guide you in developing these skills.
In competition, inner balance is often the difference between an average performance and an exceptional performance.
By mastering these three pillars, you will be able to face challenges with unparalleled serenity and efficiency.
Ready to improve your balance in competition? Discover how to develop these skills on our platform starting January 1, 2025!
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