3 drills for muscle control and better hold.
Psihološki namigi
Improve Your Shooting Performance with Prompts
Živa Dvoršak
Oct 4, 2024
Accessories on the shooting line vary from one shooter to another. Along with my Strelski zvezek, I like having my basic shooting tools at hand and they are stored in a pencil case. But this pencil case might seem out of place to a casual observer—a bright, smiling rainbow-shaped pencil case. It’s not just a fun accessory; for me, it’s a prompt, a constant reminder to “light up my face”, a lesson from Amy Cuddy’s book Presence. In the world of competitive sports shooting, where focus, calm, and mental clarity are key, this smiling rainbow serves as a subtle yet powerful tool to keep my mindset positive, confident, and centered, improving my shooting performance.
In Presence, Cuddy explores how our body language and mindset impact our ability to perform under pressure. As sports shooters, we know that mental sharpness can be just as important as shooting technique. By applying Cuddy’s insights on body language, confidence, and staying present, we can elevate our mental game and compete at the highest level.
The Importance of “Lighting Up Your Face” During Shooting
A shooter’s focus, breathing, and even emotional state can directly affect accuracy. Cuddy’s concept is grounded in the belief that small shifts in body language, like smiling or standing taller, can create a powerful internal change. “Lightning up your face” doesn’t necessarily mean that you are flashing a smile and showing your teeth (rifle shooters, just imagine how silly this might feel😄). However, bear in mind that during a shooting session and a period of heightened focus, your face gradually frowns. This starts to send different signals to your brain, tricking them into believing that you are in an unpleasant situation. In turn, your reaction times slow down and negative thoughts that you could get caught up in come to the forefront. So, make a mental note to check your face every now and then during shooting and learn to release any muscle tension that has built up on your forehead, cheeks, and around your eyes.
Applying Power Poses before Competition
Cuddy’s research on “power poses” teaches that standing in an open, expansive posture can reduce stress and boost confidence by altering hormone levels in the body. This concept can be a game-changer before a shooting event. It may seem surprising but spending as little as two minutes in a power pose—standing tall, arms wide or resting on your hips, chest out—can increase testosterone to boost confidence and lower cortisol to reduce stress.
For shooters who need steady hands, calm breathing, and mental clarity, practising these poses before picking up a rifle or a pistol can have a profound impact. So, rather than sitting all slouched down in a chair before a competition, perhaps even on your phone, stand up, straighten up, and start signalling to your brain and body that you’re in control, ready, and confident.
Self-Trust: Letting Go of Doubt at the Range
One of the key lessons from Presence is learning to trust yourself in high-stress situations. As competitive shooters, we’ve all faced moments of self-doubt—whether it’s right before an important shot or when we focus too much on the score, the next shot, or past mistakes. This can all throw off your rhythm and you may start to hesitate in critical moments, undermining the precision and calm required for a perfect shot.
Cuddy’s concept of self-trust is about reminding yourself that you’ve done the work. Your work is having a well-established shot routine. Think about your shot process. Is it just a list of technical steps, or does it include mental aspects? Decide on three steps in your shot routine where you’ll also remind yourself that you’ve done the work. This might be through a body feeling after you bring your rifle or pistol up to check your body is in balance, it might be a visualization of slowly pulling the trigger while you’re bringing your rifle or pistol down to the target, or it might be by saying to yourself »It’s okay, I’ve done all the work up until here, and I’m in control of moving on« and then imagining how you follow through just before you add the last pressure to the trigger. No matter what you pick, it’s essential to practice it. True confidence doesn’t come from faking it but from consistently stepping into challenging situations while making your shot process work for you regardless of how you feel.
Staying in the Moment: The Key to Hitting the Target
Adding mental steps to your shot routine during practice will result in silencing the inner critic, giving you a chance to start trusting your preparation and fully committing to your shooting performance. By doing so, you’ll achieve Cuddy’s number one concept: staying focused on the present moment. Athletes who dwell on a mistake (a missed shot, a poor start) can spiral into negativity, losing focus on what’s happening in the moment. Conversely, thinking too far ahead can create overwhelming pressure, making the present task seem impossible. However, when you’re fully present, you’re focused on the process—each breath, the feel of the trigger, the alignment of the sights, and reminding yourself you’ve done the work. This kind of laser-focused presence allows you to perform at your best.
“WE KNOW IT WHEN WE FEEL IT AND WE KNOW IT WHEN WE SEE IS,
BUT PRESENCE IS HARD TO DEFINE.”
Cuddy defines “presence” as the state of being fully engaged in the moment, genuinely expressing yourself with confidence and authenticity. It’s not about pretending to be something you’re not. It’s about knowing yourself in all aspects and in-depth so that you can start working for yourself by aligning your thoughts, emotions, and actions to reflect your true capabilities in real time.
As athletes, our shooting performance often hinges on mental clarity and control under pressure. A tense face or slumped posture can signal stress, increasing muscle tension and shaking—two things no shooter wants during competition. Every time I look at that smiling rainbow pencil case at the shooting line, I’m reminded to do my work of executing my shot routine, no matter the pressure of competition. Just as I’ve integrated this small visual reminder into my routine, shooters can benefit from subtle prompts that reinforce the mental state needed for success.
Whether through power poses, relieving facial tensions by thinking about the “light up your face” concept, or practising mindfulness to stay in the moment, you can take control of your mental game. Next time that you’re preparing for a competition, consider incorporating some of these techniques.
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in posebne ponudbe!