Precompetition Strategy Sheet
Date:_________________ Event:_________________Competition Time:
I have done my SMART goal setting for this race and have entered my
performance goals on my “race evaluation form” I will put them with
my______________________________________ and take them to the
competition site.
Three days before the event I will:
Nutrition(address breakfast, lunch and dinner):
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
Equipment (including
transportation):_________________________________________________
_____________________________________________________________
_____________________________________________________________
Taper and
hydration:____________________________________________________
_____________________________________________________________
_____________________________________________________________
Visualize : I will go through every 5-10 minutes of the pre-event strategy in
my mind’s eye before falling asleep as well as the race plan and
segmentation of the course. I am awesome!
Tactically I will visualize myself doing(address skiing and shooting
including range procedures.)
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
The day before I compete I will get some activity
by:___________________________________________________________
_____________________________________________________________
_____________________________________________________________
The night before competition I will go to bed
at:___________________________________________________________
I will check my equipment again!
Day of Competition
My alarm will go off at:_________________________________________
Today is a great day for performing well!
I will go for a “rise and shine” run
at:_______________________________
I will eat (what) at (what
time):________________________________________________________
_____________________________________________________________
_____________________________________________________________
I will take (what) for
lunch:________________________________________________________
_____________________________________________________________
_____________________________________________________________
I will take ( ) waterbottles and (what) for
recovery:_____________________________________________________
_____________________________________________________________
____________________________________________________________
I will check my equipment
again:________________________________________________________
_____________________________________________________________
_____________________________________________________________
I will wax my skis where and at what
time:_________________________________________________________
_____________________________________________________________
I will leave for the competition site at:______________________________
My plan to get my equipment to the range
is:___________________________________________________________
_________________________________________________________
At the Competition Site:
My equipment is all here and ready to
go:__________________________________________________________
My spare poles are located
where?:_______________________________________________________
_____________________________________________________________
The team spare rifle is located
where?:_______________________________________________________
_____________________________________________________________
The washroom is
where?_______________________________________________________
_____________________________________________________________
The wax room, bib pick-up, course maps, start, finish are
where?_______________________________________________________
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
I zero at lane number_____________ at what
time?____________________
I start my competition at what time and
where?_______________________________________________________
_____________________________________________________________
At___________ I will mentally rehearse my strategy. My race plan
complete with segmented course and key words are before me.
My strategy is to
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
I will start my warm-up at (what time)___________ My warm up
is?___________________________________________________________
_____________________________________________________________
_____________________________________________________________
____________________________________________________________
I will schedule some personal time to relax and focus on my strengths!
To focus, I will________________________________________________
_____________________________________________________________
_____________________________________________________________
____________________________________________________________
To reduce stress I will _________________________________________
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
If I lose my concentration I will refocus
by:___________________________________________________________
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
At___________ I will take myself away from the event for a break.
My positive self talk plan is
to?___________________________________________________________
_____________________________________________________________
_____________________________________________________________
My key words
are?__________________________________________________________
_____________________________________________________________
_____________________________________________________________
My energizing plan is
to?___________________________________________________________
_____________________________________________________________
_____________________________________________________________
Key words
are?____________________________________________________________________
___________________________________________________
Post race
My cool down plan is
to:___________________________________________________________
_____________________________________________________________
_____________________________________________________________
I will fill in my race evaluation at?_________________________
For recovery I will eat __________________________________________
_____________________________________________________________
And drink ____________________________________________________
I will check my equipment at _______________________________ and
clean my rifle at________________________________________________
At supper I will eat what for
recovery?_____________________________________________________
_____________________________________________________________