{"id":5039,"date":"2016-06-03T11:13:24","date_gmt":"2016-06-03T11:13:24","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?page_id=5039"},"modified":"2018-05-16T19:59:03","modified_gmt":"2018-05-16T19:59:03","slug":"pre-fight-psychology-routine","status":"publish","type":"page","link":"https:\/\/blackbeltwhitehat.com\/en\/psychology\/pre-fight-psychology-routine\/","title":{"rendered":"Pre-Fight Psychology Routine"},"content":{"rendered":"<h2>In the weeks before a fight<\/h2>\n<p>Try and familiarise yourself with the sights, sounds and even the smells that you may encounter before and during a fight.<\/p>\n<p>From the noise of the crowd, the walk in, the vaseline on the eyebrows, even the smell of beer! (that&#8217;s what hit me once during a walk in to a fight).<\/p>\n<p><strong>Replicate everything as much as possibly during training<\/strong> &#8211; a walk in, get people to watch sparring, use vaseline and have someone wrap your hands etc.<\/p>\n<p><strong>Visualise<\/strong> everything as well. Spend ten minutes a day visualising the walk in, know what music you will have, visualise the referee giving instructions, then all the possible ways the fight will go.<br \/>\nVisualise your hand being raised at the end of the fight.<\/p>\n<hr \/>\n<h2>Fight Day<\/h2>\n<p><strong>Heart Rate Variability<\/strong><\/p>\n<p>Physiology underpins emotional states, feelings and performance.<\/p>\n<p>High Rate Variability is the important metric to control.<\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"5054\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/psychology\/pre-fight-psychology-routine\/physiology\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/06\/physiology.jpg?fit=877%2C395&amp;ssl=1\" data-orig-size=\"877,395\" data-comments-opened=\"1\" data-image-title=\"physiology\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/06\/physiology.jpg?fit=877%2C395&amp;ssl=1\" class=\"alignnone size-full wp-image-5054\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/06\/physiology.jpg?resize=877%2C395&#038;ssl=1\" alt=\"physiology\" width=\"877\" height=\"395\" \/><\/p>\n<p>High heart rate can lead to passion and determination if it is &#8216;smooth&#8217; and regular<\/p>\n<p>High heart rate can lead to anxiety and fear if it is erratic.<\/p>\n<p><strong><span style=\"color:#ff0000;\">Control Heart Rate Variability with Smooth, Rhythmic Breathing<\/span>.<br \/>\n<\/strong><br \/>\nSee video below for an outline of breathing&#8217;s effect on heart rate:<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" title=\"YouTube video player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/0xc3XdOiGGI?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;start=1804&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p>For example &#8211; Breathe 5 seconds in, pause, then\u00a0breathe for 5 seconds out.<br \/>\nBe consistent and smooth with your breathing.<\/p>\n<p>It&#8217;s not too important how long your breathe in and out for, just make it consistent.This will, in turn, keep your heart rate more consistent.<\/p>\n<p><strong>Muscular Tension<\/strong><\/p>\n<p>Muscular tension can cause all kinds of problems during a fight, as it will negatively impact the &#8216;kinetic chain&#8217; in terms of technique, especially when it comes to striking &#8211; punching and kicking, as relaxation is required to produce maximum force.<\/p>\n<p>The shoulder, jaw and psoas muscle will tend to tense up when you are anxious.<\/p>\n<p>Keep the jaw relaxed and use <a href=\"https:\/\/psychology-spot.com\/jacobson-muscular-relaxation-techinque\/\" target=\"_blank\" rel=\"noopener\">Jacobson&#8217;s Release Technique<\/a> to minimise tension.<\/p>\n<p>Focus on enjoying the fight and sticking to a game plan; rather than thinking aggressive\/emotional thoughts about destroying your opponent, as this will create more tension.<\/p>\n<p>On fight day it can also help to listen to relaxing music, and\/or <span style=\"text-decoration:underline;\">binaural beats<\/span> up to an hour before the fight.<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" title=\"YouTube video player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/dnkigb40oaQ?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p>&nbsp;<\/p>\n<p>Binaural beats have been around for ages, and research back in the 90s stated that they may have positive applications for human performance.<br \/>\n<a href=\"http:\/\/www.sciencedirect.com\/science\/article\/pii\/S0031938497004368\" rel=\"nofollow\">http:\/\/www.sciencedirect.com\/science\/article\/pii\/S0031938497004368<\/a><\/p>\n<hr \/>\n<h2>Learn to control your Emotional State<\/h2>\n<p>Do this by:<br \/>\n&#8211; Visualising positive outcomes<br \/>\n&#8211; Visualising success in the past<br \/>\n&#8211; Repeat positive mantras and self-talk<\/p>\n<p>Use positive self-talk whenever necessary.<\/p>\n<p>A short, calming but positive mantra can help during the warm up. \u00a0You don&#8217;t want too much &#8216;internal chatter&#8217; however, as this can interrupt with flow-state.<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" title=\"YouTube video player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/iGzzieHXQdg?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Have a routine and Stick to it<br \/>\n<\/strong><\/p>\n<p>Ever noticed how Usain Bolt, Colin Jackson and Linford Christie all have\/had signature warm ups and last-minute movements before a race?<\/p>\n<p>A pre-fight routine should be familiar, and practised. \u00a0Practice your routine before sparring sessions \u00a0and visualise your pre-fight preparations in your visualisation\/meditation sessions in the weeks leading up to a fight.<\/p>\n<p>This routine from Mindsmash&#8217;s Youtube channel may also prove helpful and informative:<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" title=\"YouTube video player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/fBf6DkIspwU?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;start=28&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration:underline;\"><strong>What NOT to do As a Coach<\/strong><\/span><br \/>\nShout and insult fighters.<br \/>\nThis will result in anxiety, low confidence.<\/p>\n<p>I&#8217;ve literally witnessed a coach during an MMA fight, shouting at his fighter and calling him &#8220;shit&#8221; whilst he was stuck in side-control.<\/p>\n<p>Shouting is sometimes appropriate, but only if there is no effort. If someone is just performing badly, then don\u2019t shout; offer technical advice.<\/p>\n<p>Some of the reasons why people perform and fight badly:<\/p>\n<ul>\n<li>They find it more difficult to visualise success<\/li>\n<li>Their self-talk becomes full of doubt.<\/li>\n<li>Heart\u00a0rate variability goes up and is more erratic<\/li>\n<\/ul>\n<p>Coaches traditionally shout and criticise athletes, just because they are frustrated themselves.<\/p>\n<p>Between rounds feedback, should give clear and concise actions. \u00a0But only one or two, as otherwise it is too much to focus on, and will take the athlete out of &#8216;flow state&#8217;.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>In the weeks before a fight Try and familiarise yourself with the sights, sounds and even the smells that you may encounter before and during a fight. From the noise of the crowd, the walk in, the vaseline on the eyebrows, even the smell of beer! (that&#8217;s what hit me once during a walk in [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"parent":4687,"menu_order":8,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_wpcom_ai_launchpad_about_page":false,"_wpcom_ai_launchpad_gallery_page":false,"_wpcom_ai_launchpad_contact_page":false,"_wpcom_ai_launchpad_events_page":false,"_wpcom_ai_launchpad_video_page":false,"_wpcom_ai_launchpad_portfolio_piece":false,"_jetpack_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"footnotes":""},"class_list":["post-5039","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Pre-Fight Psychology Routine - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/en\/psychology\/pre-fight-psychology-routine\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pre-Fight Psychology Routine - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"In the weeks before a fight Try and familiarise yourself with the sights, sounds and even the smells that you may encounter before and during a fight. 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