Developing a Pre-Match Plan Visualization Mark R. Mebes Sergeant First Class

Pre-Match Plans What is a Pre-Match Plan? Why do one? What difference does it really make? When Do I use it?

Pre-Match Plans Launi Meili 1996 Olympics in Barcelona, Spain Served with Divorce Papers the night before her match Won the Gold Medal the next day HOW??!!

Pre-Match Plans Pre-Match Plan is split into 3 phases: The night before The morning of the match The hour before you shoot

Pre-Match Plans THE NIGHT BEFORE Review your Shooter’s Journal, Training Plan and Goals Check your Self-Talk Use Visualization to Build a Mental Blueprint of “The Perfect Shot”

Pre-Match Plans VISUALIZE: Getting into position Outer Position Inner Position All 3 Positions Going through your shot plan (use your “trigger words”) “Shoot” each shot Reject “bad” shots, rebuild your position “Call” each shot, then check it

Pre-Match Plans VISUALIZE OBSTACLES Getting behind on time Lights going out Knocking over your ammo tray Shooting 3 poor shots in a row Shooting 3 10’s in a row, then going for a 4th Someone saying something distracting A sudden loud noise Someone next to you that is distracting OVERCOME THEM

Pre-Match Plans THE MORNING OF THE MATCH Get plenty of sleep Get up in time to do everything you need to do Figure out how much you should eat for breakfast What kinds of food should I eat? How much time should pass between breakfast and when I shoot? Should I plan on a snack? Am I hydrated? Stretch like you are about to perform strenuous exercise

Pre-Match Plans THE HOUR BEFORE YOU SHOOT Stretch out Get into match “mindset” Music? Meditation? Go to your “happy place”? Yoga? Use Affirmations “I shoot well under pressure” “I am going to PR today” Focus your mind, channel your energy, calm your thoughts Evaluate your Level of Excitement Do I need to relax? Do I need to energize? Check your Self-Talk

Pre-Match Plans Uncase your rifle Get into your shooting gear Set up your offhand stand Set out your pellets Set up your scope Lay out your prone mat Make your final adjustments Wait for instructions from the Rangemaster

Now, shoot the match that you already shot in your head….