Tension before the start is normal, but excessive arousal narrows attention, muscles tense and movement accuracy decreases. Relaxation techniques help lower “excessive” tension rather than remove arousal altogether — a certain amount of arousal helps performance.
🌬️ 1. Breathing
The simplest and fastest method: slow inhale through the nose (4 s), slow exhale (6 s). The exhale should be longer than the inhale — this activates the calming part of the nervous system. 5–10 such cycles are enough to feel a change. This can also be done during competition between points or pauses.
💪 2. Muscle Tension-Relaxation Method
Sequentially tense a muscle group for 5 s, then relax for ~10 s and feel the difference. Order: feet → calves → thighs → glutes → abdomen → chest → arms → shoulders → face. The whole cycle takes ~10 min. The goal is not to “relax” in general, but to learn to recognize tension so you can notice it and release it.
🎬 3. Visualization
Mentally rehearse a successful action: technique, pace, sensations, decisions. It is important to visualize the process, not the result (“I win” is not useful; “how I release the ball, where I end up” is useful). 5–10 min before training or competition strengthens confidence and helps plan decisions before they arise.
⏱️ 4. Ritual And 5. Sleep
Ritual: the same, consistent set of actions before the start (warm-up, equipment, breathing, key word). The ritual reduces uncertainty and “diverts” attention from thoughts.
Sleep: the most effective recovery tool — no technique can replace it. With insufficient sleep, arousal and irritability increase, and concentration drops.
