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

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

3. 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??!!

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

5. 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”

6. 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

7. 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

8. 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

9. 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

10. 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

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