Hey, fellow Cowboy Dressage competitors, are you feeling the anticipation for the Finals in November? The excitement is growing here at MM Training and Consulting! As we build-up to the show, we are rooting ourselves in the spirit and culture of Cowboy Dressage. Focusing on relationship, encouragement, communication, community, and learning and growing from each other, we want to take this opportunity to start a conversation with fellow contestants about the mental and emotional side of competing in Cowboy Dressage.
Many of us have been building for months toward the Finals; training our horses, developing skill in Cowboy Dressage, studying our tests, understanding the rules, choosing our outfits, getting our trucks and trailers ready, and making travel arrangements. These are “must-do” items on our long list of show preparations. Often-overlooked, yet critical, components of successful competing are the physical and psychological aspect: our physical, mental and emotional preparation. We are passionate about reaching our own peak performance through the complete readying of our minds and bodies and helping others to also reach their full potential.
In her blog titled “Management vs. Training”, Lyn Ringrose-Moe wrote about the importance of being a manager as well as a trainer. She regularly manages her horse’s physical, mental, and emotional well being and being a good manager of her horse has gotten her further than just being a good trainer. In this two-part blog, we will discuss how managing our physical, mental, and emotional well being will result in peak performance. Specifically we will consider ways to consistently perform towards the upper range of our talent and skill regardless of competitive circumstances, plus maintain concentration and motivation when under pressure, and develop increased physical, mental and emotional resiliency. Part One, this blog, will go over the mental aspect and Part Two will examine the emotional and physical. In each section, we will give you some coaching and competing tips, and real life examples from Marcia Moore Harrison and her mom, Betty Nagle, both of whom are competing at the Finals. Marcia will be competing in Top Hand, performing two freestyle routines on two different horses, and riding a minimum of 6 tests. Betty, at the age of 80, is competing for the 60 and Over High Point. She is riding Marcia’s horse, Black Stretch Limo, a 4-year-old Quarter Horse gelding.
Dr. Jim Loehr of the Human Performance Institute, in his book The New Toughness Training for Sports, defined mental toughness as “the ability to consistently perform towards the upper range of your talent and skill regardless of competitive circumstances.” Mental toughness is being better and more consistent at remaining determined, focused, confident and in control under pressure. We will explore each of these areas below.
Determination
Tommy Lasorda said, “The difference between the impossible and the possible lies in a person’s determination.” Determination is your firmness of purpose. It encompasses powerful words like tenacity, persistence, and courage. In western vernacular we sum it up as “grit”. Grit refers to the perseverance and passion for long-term goals. It is characterized by working persistently towards challenges, maintaining effort and interest over years despite negative feedback, adversity, plateaus in progress, or failure. High grit people view accomplishments as a marathon rather than an immediate goal. They consider mistakes to be beneficial to their learning. They push themselves during the training and preparation period. People with grit handle pressure well because they view it as a part of the process of reaching their goal.
Tips for competitors from Marcia Moore Harrison:
Having a strong “why” gives us a broader perspective and more grit. For me, my “why” is to learn, grow, and strive to use my God-given talents to glorify Him. With this perspective, it does not matter the outcome of my performance, I always can learn something. Even when things are going poorly, I can use good horsemanship skills to glorify God.
Many in the horse world have grit. It’s a lifestyle that somewhat requires it. But there are different levels of grit and we all can strive to be better. My mom, Betty, is my example of grit and determination. At the age of 80, she still insists on saddling her own horse. Even though she’s 80 years old, has severe arthritis in her fingers, has scoliosis in her back, and has one eye she can’t see out of, she never, ever complains.
Application:
What is your bigger “why”?
Do you have an example of a person in your life that gives a good picture of “grit”?
Is there an area in your life that you want to be tougher: physically, mentally, or emotionally?
Focus
Top Olympians have a laser focus, not on the gold medal, but on each moment. They are doing everything they can right now, in this minute, to help them reach their end goal. They live the acronym Follow One Course Until Successful. They have disciplined their thinking so they limit negativity, worry, and distractions. Winston Churchill said, “You will never reach your destination if you stop and throw stones at every dog that barks”. Being focused means saying no to hundreds of good ideas and choosing to follow through on a course of action. It also means handling distractions with grace and kindness, but continually working to stay on track.
Tips for competitors from Marcia Moore Harrison:
I am an idea person, have a problem-solving brain and have a brain that thinks quickly in many different directions. All of these things are very beneficial unless left unchecked. Undisciplined thinking can wreak havoc for me as a competitor. Unchecked, I end up thinking and going in too many directions. Like the saying goes, where the mind goes the behind will follow. As a competitor, I must control my thinking to be the best I can be.
My mom, on the other hand, is a worrier and a fretter. She can also be way too hard on herself. She needs to determine in advance what words she will allow herself to think during competition. Mom and I both have to become aware of what we are thinking about and be purposeful in our thoughts.
Application:
In competition a self-talk script is beneficial. Make a list of what you want to say to yourself, what you want your thoughts to focus on, things that you will say “yes” to and maybe some reminders of what you will say “no” to.
Also, make a list of and focus on your performance goals-not outcome goals. A few examples of performance goals are: I will complete my test with no errors. I will hit my touch points on every circle. I will remain connected with my horse during my test. These are goals that we have control over; they are performance goals. Outcome goals rely on the judge or on our competition. Make a practice of focusing on only those things in your control.
Confidence
Confidence is a state of mind, a feeling inside that you are ready to perform, no matter what you encounter. It is a feeling of certainty and control that provides a competitor with a positive outlook regardless of the situation. It cannot be bought, it cannot be faked, and it cannot be wished for.
Confidence isn’t about thinking you are better than someone else; rather it is not needing to compare yourself to anyone else in the first place. Confidence comes when we measure ourselves by the courage we demonstrate and the genuineness in which we live our lives.
Confidence is earned, refined, and developed through the acquisition of competence, as well as the support of confidence-building mentors. Confidence comes through the incremental successes people experience on a regular basis. This quote by Roger Staubach, NFL Quarterback, sums it up nicely;
“Confidence comes from hours and days and weeks and years of constant work and dedication. When I’m in the last two minutes of a December playoff game, I’m drawing confidence from wind sprints I did the previous March. It’s just a circle: work and confidence, then more work and more confidence.”
A piece of our confidence might lie in learning more about Cowboy Dressage, by reading articles, getting lessons or perhaps helping someone else at a CD competition. But there is nothing quite like practicing for and riding in a real competition. Each and every time, there are so many lessons to be learned. With each lesson learned, our confidence begins to grow.
Tips for competitors from Marcia Moore Harrison:
One of my strategies for striving to become more confident is in my preparation up to a show. I challenge myself by putting myself out there in competition, clinics, and performing at events. I put pressure on myself to work hard at home so when I get to the event it is easier. Basically it’s the concept that many good coaches use by making the team’s practices harder than the actual game. It’s almost like game/show day is more relaxing than practice.
Another strategy that I use to help my confidence is mental imagery. If you can’t make the trip confidently in your mind, you’re not going to be able to make it in real life. Mental imagery is not just studying the test or watching yourself ride the test in your mind, but it is actually thinking about all the related smells, sounds, and sights. It’s feeling the saddle under you, the reins in your hands, the rhythm and movement of your horse. It’s feeling every cue you give your horse with precise timing. It is riding perfect circles with bend and hitting every touch point. It’s riding with “soft feel” in your head and feeling it in your fingers. Mental imagery is also celebrating every correctly ridden test, whether it was ridden in your head or in real life!
One last strategy that really works for my personality is routines and rituals. These are great because they free up my thinking. Routines and rituals are just good habits; we can do them without thinking very hard about them. These routines are not only beneficial for me but also help my team. Many things just become more predictable for everyone involved. In the heat of competition, predictability can help immensely with our confidence.
Application:
Have you challenged yourself and your horse physically, mentally and emotionally enough in preparation so the Finals show will seem less stressful for you and your horse?
Try to use mental imagery when practicing your test in your head.
Think about the routines and rituals that you can incorporate into your daily practices and for show day.
Control Under Pressure
People who are mentally tough are not afraid to take control or responsibility for the situation that they are in. They may not be able to control every situation and its outcome but they can and do control their attitude and how they deal with it. Success in this area is not just about having and keeping control. It’s also about letting go. In reality, we have control over three things; what we think, what we say and how we behave. We do not have control over things like the weather, other people’s behavior, or the judge’s opinion. Don’t waste time and energy thinking about them. Instead positively influence situations by being determined and focused, and practicing self-confidence and self-control.
When we are under pressure is when we are most likely to give up our values. For instance we may be tempted to forego connecting with our horse in order to drill him one more time on the pattern. Don’t fall into this trap! Following our core values and principles becomes even more important when we are under pressure. Practice them in your every day life so when there is added pressure you automatically fall into the behaviors that match the principles by which you want to live. You will feel the confidence that comes with living in faithfulness to your beliefs.
Tips for competitors from Marcia Moore Harrison:
Two of the many reasons that I love Cowboy Dressage; 1) it is set up so you are competing against yourself and, 2) it is based in good, solid principles and values. Cowboy Dressage really sets us up for success. Personally, my core values and the principles we have at MM Training have guided me and helped us guide others for many years now. Thank goodness I have them! My principles and values are who I want to be, not necessarily who I am at every moment. But “trying” is our reward, right? Cowboy Dressage not only helps me be a better horseman and competitor, but also a better person.
Eitan says, “It costs nothing to be kind.” This does not mean we can’t stand up for ourselves but we stand up with kindness. It does not mean we can’t correct our horses, but we are fair about our correction.
None of us are perfect but if we have our bigger “why” in place and are striving to be guided by principles and values, we cannot help but have more self-control under pressure. By using our self-talk script and controlling only what we have control over, we grow in this area, even to the point of changing adverse situations to our advantage.
Application:
Do you have certain core principles and values that guide you and your horsemanship? If you don’t, Cowboy Dressage’s are there for the taking.
Are you a person that likes to try to control what is out of your control? Do you start to micro-manage and pick at your horse and those around you when under pressure? Make a list of things you can control and things that are totally out of your control. Only use your limited energy in areas you have control over.
Take it to another level and think about ways you can use adversity in your favor.
In summary, mental toughness is a collection of values, attitudes, behaviors, and emotions that enable you to persevere and overcome any obstacle, adversity, or pressure experienced. When things are going well, mental toughness is also the ability to maintain concentration and motivation to consistently achieve your goals.
Stay tuned for Part 2 of our blog, covering the emotional and physical components of competition. Until then, we hope you are able to put into play some of the tips mentioned in Part 1 and please send us your examples of stories of how you are mentally preparing for the Cowboy Dressage Finals. We are looking forward to hearing from you!
