Mental Preparation - 5
Using Cues
“Fake it till you make it.” – Unknown hackneyed expression

Do mental cues precede physical action or can physical cues precede mental action? Of course, all physical movement is ultimately generated from our minds. However, we can reinforce, support and promote the right kind of thinking by using physical cues. A cue can be physical or environmental... such as a sound, a movement, a sight, or even a sensation.

A physical cue anchors a set of conditioned responses. Here is how it works. Let’s say you have noticed you aren’t very competitive, you don’t “fight” or you fade in the last mile of a race. So, you want to become mentally strong in the last mile of a race. Take an inventory of your thoughts and feelings during the races you fade in. Were you thinking: “if only I can hang on”... “I hope they don’t catch me”... “how much further”... “I’m wasted”... “I went out too fast”? These thoughts create physical reactions as well as feed into a spiral of negative mental gymnastics. Now that you have assessed your thought patterns you can move to fix it. Diagnose correctly, for proper prescription and treatment.First, if you don’t practice it, you won’t do it in competition. The first step is conditioning yourself physically to pick up the pace – even when fatigued – at the end of a race. (A good coach can help you with the right workouts.)


Second, what thoughts would you like to pass through your mind? Try some on and see what clicks for you. The statements must be meaningful to you. Examples might be “go for it”... “NOW”... “GO”... “dig”... “I can do it”. Notice the difference of your focus – the present. Rehearse in your mind how you want to feel at the end of a race.


Third, combine your key word or phrase with a unique physical movement. It could be a clap of hands, making of a fist, or pointing of a finger (preferably not your middle finger). An easy movement to do is a fist shaken downward slightly but firmly. Say your word or phrase, audibly and simultaneously as you do the fist movement. Every time you have a good workout, a strong rep on the track a powerful hill rep or anything that gives you the feeling of power and strength – perform this action.

This anchors the words with a physical movement and a sensation of power. I have to repeat however, IT MUST BE PRACTICED or it will not work. Keep doing it until it becomes habit. Keep faking it, until you get the results you want. It will not work if you only try this in competition. The unique features of this require your mind and body to learn the response so that you can call upon it in that time of need.

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