Confidence.
It’s as essential as a superb taper and a glossy racing swimsuit when the brilliant lights go up.
However not like a tech swimsuit that you simply measurement, really feel, and check out on, confidence isn’t really easy to know.
(Virtually as arduous to get into, if we’re being absolutely trustworthy.)
Race day confidence drops are widespread. And wildly irritating.
One second you’re feeling unstoppable within the days main as much as the meet, and the following you’re behind the blocks, consideration wandering and confidence sinking, questioning how that swagger rolled into the gutter so rapidly.
When you’re bored with uneven confidence, or worse, confidence that straight-up hides within the locker room when it’s time to race, right here’s the repair:
Prepare to construct high-concordance confidence.
Excessive concordance means that you’re assured in particular actions, and never simply feeling typically good about your self.
As a matter of chlorinated truth, in line with a 2023 meta-analysis by Lochbaum et al, when an athlete’s confidence is tied to particular duties (excessive concordance), the connection between confidence and efficiency is far greater in comparison with normal, obscure, confidence.
When you’re questioning what within the pull buoys I’m speaking about, right here’s a breakdown of what excessive concordance confidence seems like and the way it compares to the extra normal form of confidence:
➡️ Excessive concordance: “I’m assured I’ll tempo my race correctly, hit 5 dolphin kicks off every wall, maintain my goal stroke charge, and drop the hammer on the ultimate lap.”
It’s like driving with a high-resolution GPS—clear, centered, and dependable. No further knowledge prices, both.
➡️ Low concordance: “I’m assured I’m a superb swimmer.”
Sorta like driving by really feel — you may get to your vacation spot however will in all probability take some incorrect turns when below strain.
The extra particular your confidence is, the stronger and extra dependable it turns into.
Common confidence works nice on “simple” days and competitions the place little is on the road.
The particular, task-based confidence is what wins the day when your coronary heart is racing, your palms are sweating, and all kinds of uncertainty and self-doubt are flowing downhill straight at you.
Methods to Construct Excessive Concordance Confidence
This week in follow, begin coaching for any such confidence. Begin by breaking down your purpose swim into items and practice the eternal anti-fog spray out of them.
Some examples:
Stack reps on reps at race tempo. Whether or not you need to distance-down to make the tempo or not, get the race tempo yardage below your belt. Confidence crashes occur typically once we count on to go a purpose velocity in competitors that we’ve by no means even flirted with in coaching.
Hit your goal stroke charge time and again. I like stroke charge for this instance as it’s one thing we will automate with sufficient repetition. It’s a mechanical part of quick swimming in that it ignores really feel and even confidence. Flip your overthinking mind off and concentrate on tempo.
Push-off with the identical underwaters that you will do in competitors. It is a biggie—you get tons of, if not hundreds of partitions every week in follow. By growing focus and execution in your follow underwaters, you’ll be able to really feel assured in figuring out that they’re largely automated by the point you get to the Huge Meet.
Shut each repetition strongly and assault the end. Constructing the behavior of ending quick in coaching offers you the boldness to know that when your legs are cement, your lungs are aching, and lactate is making your tooth float, you’ll shut. Assault the finishes, contact on a full stroke, head down, and also you’ll be assured in your end.
Follow is for Constructing the Confidence to Compete
Right here’s a fast instance of how rehearsing one thing so simple as closing velocity performs out on the elite stage.
One among my favourite Katie Ledecky tales is how she skilled a quick end to win the 200m freestyle on the Rio Olympics in 2016.
Within the lead-up to the Video games, for months on finish in coaching, she completed reps in the identical method she deliberate to shut the ultimate 15m of the 200 freestyle. Head down, massive kick, all go, no give up.
Time and again, she charged on the wall. Race finishes. Let’s go.
In Rio, at 175-185m of the ultimate of the 200m freestyle, Sarah Sjostrom seems like she goes to reel in Ledecky.
“When Sarah pulled even, I believed, I’ve seen Katie end that race greater than a thousand instances,” mentioned Bruce Gemmell, Ledecky’s coach at NCAP. “She’s going to get her hand to the wall first.”
Ledecky touches first, profitable gold on her solution to finishing her sweep of the 200, 400, and 800m freestyles.
“No surprise she will do this within the strain cooker at Rio,” mentioned Gemmell. “She knew precisely what she was doing in follow, time and again.”
Each time you rehearse these little, seemingly inconsequential particulars, you’re constructing a efficiency and constructing authentic confidence.
The Backside Line
Confidence comes from proof and never simply constructive considering or bravado.
When you’ll be able to look again at your coaching, and know that you simply’ve mastered your race tempo, can hit goal stroke charge in your sleep, and that your kick will likely be a white-water rooster tail coming down the house stretch, there isn’t any selection however to be assured.
You received’t need to hope for confidence.
You received’t need to surprise.
You’ll know you’ll be able to.
And that’s the actual, unbeatable confidence that reveals up when the lights are brightest.
Completely satisfied swimming!
ABOUT OLIVIER POIRIER-LEROY
Olivier Poirier-Leroy is a former national-level swimmer, creator, swim coach, and licensed private coach. He’s the creator of YourSwimBook, a ten-month logbook for aggressive swimmers.
He’s additionally the creator of the best-selling psychological coaching workbook for aggressive swimmers, Conquer the Pool: The Swimmer’s Final Information to a Excessive-Efficiency Mindset.
It combines sport psychology analysis, worksheets, anecdotes, and examples of Olympians previous and current to offer swimmers every little thing they should conquer the psychological aspect of the game.
Able to take your mindset to the following stage within the pool?
👉👉 Click on right here to be taught extra about Conquer the Pool.
