5 Proven Ways to Mentally Prepare for Your Competition
Solar FightwearIn combat sports like Jiu-Jitsu, MMA, or kickboxing, mindset is as important as endurance or technique. It's often said that a fight is 20% physical and 80% mental, and I truly believe that. Proper mental preparation can transform stress into focus, fear into energy, and uncertainty into performance.
Since you can train extremely long and intensely, if you arrive on the mat nervous, worried, or unsure, all that training has been for nothing. You're compromised. Having competed in Kyokushin Karate several times myself, I know that our mind is the greatest weapon we possess and that it can make a big difference in your next competition.
At Solar Fightwear , we equip local athletes to shine. Good combat sports gear is necessary to shine, but a good mindset is just as important (or even more so!) .
No matter what competition you are training for, Jiu-Jitsu, Karate, Judo, etc. you will find valuable advice to reduce your stress, be more serene and put yourself in the best possible mental state for victory!
Below, you will find 5 mental preparation strategies from our experiences, designed to help you step onto the mat with confidence and shine in your next fight or competition.
1. Create your visualization routine
Visualize yourself succeeding. Close your eyes, breathe deeply, and imagine every detail of your fight: your entry onto the mat, your stance, your first strike, your game plan. But most importantly, visualize specific elements, a specific technique, a counterattack, etc.
This creative visualization technique activates our brain as if we were already in action, thus strengthening your confidence and preparation, since the best way to overcome stress and fear is with excellent preparation.
☀️ Solar Tip: Practice this routine at the same time every day the week before your event. Then train in the same environment as when you'll be competing, to train your brain to see itself in victory, in the same environment. Personally, when I train for a Kyokushin competition, I wear my kimono, belt, gloves, shin pads, and mouthguard , and I train as if there were judges present.
2. Control your self-talk
Your worst opponent isn't always in front of you: sometimes it's in your head. Your self-talk can play a huge role in your confidence during your match. Replace thoughts like "I'm stressed" with "I'm excited" or "I'm ready ." What you tell yourself internally has a bigger impact than you think! Your thoughts cause emotions, your emotions influence your actions.
We often tend to focus on what we're doing "wrong." We look at the elements we need to work on, we remind ourselves of things we didn't do, etc. But also take the time to think about all the training you've done. Remember all the drills you've practiced, the specific elements you've worked on. Think about the great things you've accomplished and tell yourself , "I trained for this."
Combined with creative visualization, this good habit will create a huge sense of confidence in you and put you in the best mindset to perform.
3. Prepare a simple game plan
A good game plan is one that you remember easily under pressure. The best way to mentally prepare for a fight is to have a clear plan for how you'll approach it. We cover how to create a game plan in this article . Think about 2 or 3 key actions you can use right from the start of the fight: a grab, a move, a specific transition, a combo, etc.
The best advice is to develop this game plan with your coach. Your coach knows you very well, your strengths and weaknesses, and often has extensive competition experience. They will be able to guide you based on your strengths to create a game plan that works for you and that you can easily practice at home.
4. Control your breathing
Breathing is an extremely powerful tool for regulating your nervous system. Use slow, deep breaths (4 seconds in, 6 seconds out) to calm your mind before a fight or to refocus between rounds. Breathing helps slow down your mind and body.
By focusing on your breathing, you take your focus off your stress. This allows your body and brain to relax and reduce pressure. With practice and consistency, your body will find it much easier to release stress and tension. It will absorb the exercise and find it easier to stay relaxed.
Additionally, breathing exercises have a second beneficial effect: helping you better control your breathing both inside and outside of a fight. This way, you can easily have a clearer mind during your competition, as well as better cardio!
🧘 Before your fight: Take 2 minutes to breathe consciously and reconnect with your body. Square breathing is a great breathing exercise to practice. Personally, it's a technique I use regularly to reduce my stress before a fight.
5. Prepare for different scenarios
Fear of losing can hinder your performance. Prepare yourself to win , but also to accept discomfort . Every fight is an opportunity to improve. Adopt a learning stance and remember that you are there to improve, not to prove anything. By focusing only on winning and having only winning in mind, we put ourselves under enormous pressure and stress. Direct your focus instead on "giving your 100%", seizing every opportunity and executing your game plan . This way, we put less pressure on ourselves, without compromising our chances of winning.
We often tend to focus only on the parts of our game we're good at and overlook the weaknesses we have or the techniques we're less good at. Work and focus on your strengths, but don't overlook your weaknesses either, because if your opponent spots your weaknesses, you'll have to go into that territory.
With proper preparation, you will be better equipped and will be able to have a solid plan and skills in case the fight goes where you don't want it to go.
Personally, one of my tricks is to imagine how my opponent might counter my attacks or combos. This allows me to anticipate the kind of blocks, moves, or counterattacks my game might provoke and prepare for certain eventualities. And vice versa, imagine how your opponent might try to exploit your weaknesses, their strengths, and your openings and anticipate how to react if such a scenario occurs.
Bonus: Download our ULTIMATE guide to mental preparation.
Want to take your fight or competition preparation a step further? We've developed a comprehensive guide that shares a 14-day game plan to help you be at your best for your competition.
In this comprehensive guide, you will have free access to:
- Guided, day-by-day advice to be your best, reduce stress, and increase your self-confidence.
- Exercises to do every day 14 days before your competition to be at your mental peak.
- A checklist of more than 20 elements not to be overlooked to be in optimal shape to perform during your competition.
To download the Mental Preparation Guide for free, simply visit the link below, enter your email address, and we'll send you the PDF within seconds!
