Activation or arousal refers to a state where one is ready to perform. You may have heard of terms such as "getting pumped" or "psyching up".
These are terms that are commonly used in reference to getting ready for performance. It is often thought that to be ready for performance, activation levels have to increase. However it is also possible that activation levels have to decrease to perform well.
To increase the likelihood of performing at your best, you need to be optimally activated. What is important to remember is that to perform at your best you need to know your personal zone of optimal activation.
Ask yourself two simple questions:
1. Think of a recent good performance. Out of 10, how activated were you before this performance? This is your zone of optimal activation.
2. Where am I now in relation to my optimal zone of activation? This is a good question to ask yourself before training and performance so you can start to address your activation levels.
Increasing your activation levels
Here are some ideas you can use to increase your activation levels if you are feeling "flat" before a performance:
1. Listen to loud, powerful music - With devices such as I-Pods and MP3 players at our finger tips, loud powerful music is useful in increasing activation levels.
2. Take short, sharp breaths - When you are relaxed, you will naturally take slow, long deep breaths. Breaking this cycle is likely to increase our activation levels.
3. Imagine - Imagery can be used successfully to picture challenging situations which increase your activation levels. See the imagery section for more information on this skill.
4. The good old pep-talk - Motivating yourself with self-talk or having a coach or team mate pysch you up is another useful method to increase your activation.
Decreasing your activation levels
Here are some ideas you can use to decrease your activation levels if you are feeling over-excited before a performance:
1. Listen to soothing music - It is important to use slow and soothing music to calm the nerves.
2. Take slow, deep breaths - Slow, deep breathing relaxes the muscles. It also draws more oxygen into your body.
3. Lie down and shut your eyes - Mimicking the process of going to sleep is useful as it lowers your heart rate, slows your breathing and focuses the mind.
4. Distract yourself - You can be as creative as you like, read a book, watch a short video clip; whatever gets your mind off the upcoming performance.
