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Wednesday, September 06 2017 / Published in General

Improved Riding Through Training the Mind

Margie Sugarman
Photo by Lauri Foster

By Margie Sugarman

Margie Sugarman is a leading board-certified psychotherapist and sports consultant based in New York. Margie’s desire is to enhance performance through the connection between the mind and body, and her current client list includes Olympic, professional and amateur athletes across the country. Her experience employing various therapeutic modalities has helped equestrians win classics, junior medals and grand prix. Do you have a question you want Margie to answer? Send questions to editor@sidelinesnews.com.

I am a competitive rider and I don’t use any psychological techniques to improve my riding. However, I have noticed other riders do and I often hear them talking. I wanted to know if this is a fad that will fade, or should I consider investing my time and learning some of these strategies? What sort things do you recommend and why?

As a competitive rider, I’m sure you spend a tremendous amount of time, money and effort on your training. Additionally, there are the expenses for your horse and equipment. What’s interesting is that one can spend all the money they want on lessons and physical training but without training the mind, it’s like running a race with a broken leg. Ninety percent of performance is mental. Without the mind/body connection, it’s almost impossible to perform to the peak of one’s ability.

In any type of competitive situation, adrenaline starts to pump within your body. When this occurs, we often have various physiological responses: Your palms might get sweaty; your heart might beat faster than normal; your breathing might change (you might find it’s tougher to get all the air you need); and your thoughts might not stay focused on the present (your mind may stray to past/future events).

Your body is responding to the situation with a stress response. All the physical training you’ve done to improve your riding isn’t going to address and correct this mind/body response. In times of stress, our behavior is being impacted by our thoughts and internal dialogue. Performance anxiety doesn’t allow someone to make good decisions, solve issues or stay composed.

One needs to create a calm and alert state of mind to perform well. Of course, some degree of stress is normal, and may be helpful, in athletics. However, there is a way to moderate that stress by calming the mind. Studies have shown that mindful meditation (different modalities for different people) lower the cortisol levels (stress hormone) in the brain. If we utilize the proper methods, we can bring our attention inward, activate the insular cortex of the brain and experience heightened awareness and communication between our mind and body. Through these methods, one learns how to reduce the mental noise, tune out distractions and retain a higher ability to stay in the moment — all resulting in enhanced performance.

There are many in-depth techniques that can be utilized to enhance performance. A few simpler techniques that will benefit any athlete are:

  1. Breathing: Brain states are related to relaxation. The lower the brain state, the more relaxed the body is. Breathing from the chest (anxiety state) doesn’t allow there to be a good mind/body connection. Diaphragmatic breathing must be utilized to lower the brain state, allow the mind and body to communicate and ultimately keep the mind in the present.
  2.  Internal Messages: Our internal dialogue plays a large part in our external behaviors. What you think ultimately impacts what happens in reality. If you constantly tell yourself you always mess up oxers, you will shape your mental state and imprint that thought so you, in fact, always mess up oxers. Working on techniques to change negative “self-talk” statements to positive statements results in profound behavioral changes. Restructuring your thoughts can have you jumping oxers as well as any other fence.
  3.  Visualization and Imagery: Imagine only watching a video of yourself making mistakes when riding. You watch this tape over and over. What happens? Seeing yourself ride the mistake time and again will imprint that in your mind and you will probably find it difficult to ride and not make that mistake. Visual observation is a form of learning that imprints deeply on the mind. Consequently, visualizing positive things has the same impact. There are techniques that have been proven to alter behavior by using the mind. Using these techniques to ride a course before you go in can literally clear your mind and allow you to ride the course as if you’ve already ridden it — perfectly.

These are only a few of the techniques that can positively impact performance. Attitude, understanding short- and long-term goals, maintaining self-motivation and managing emotions are also important factors in athletic success.

Should you consider investing time to learn techniques that strengthen the mind/body connection? You wouldn’t climb Mount Kilimanjaro without training both your body and mind. In order to perform to the best of your ability, you should do all that you can.

 

 

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Tagged under: margie sugarman, q&a, Sports Psychology

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We are starting a ‼️new series‼️ here on o We are starting a ‼️new series‼️ here on our socials where we share some of the lovely stallions, and their breeders featured in each month's magazine. Our first feature on this #STUDSunday is...

 ✨ALVESTA OWAIN✨
Thistledown Arctic Lore x Alvesta Fairy Lustre
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Stud Fee $750 (plus collection)
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Fairfield, VA

Contact Cheryl Maye at (703) 431-9096 for more information
https://www.mayeshowponies.com/more-info/stallions

You can find ALL of the stallions featured towards the back of the magazine in the equestrian gallery. Keep a look out EVERY Sunday for a new handsome STUD muffin🧁 and don't forget to subscribe to get your very own edition of Sidelines Magazine, the magazine for horse people, about horse people 🦄

📸  SAS Equestrian
‼️ROB JACOBS COLUMN‼️ The purpose of this ‼️ROB JACOBS COLUMN‼️

The purpose of this month’s column is to help the young equestrians of our sport develop and maintain healthy friendships within the industry. Cultivating healthy relationships with other members within the industry is not as easy as one may think. As a young equestrian, it may be difficult navigating friendships at the barn and at horse shows. Typically, kids have friendships within the barn they ride at but also friendships with others from different barns in their area. 

Initially, it may seem as though making other friends in the sport would be easy and ideal; after all, there is the common interest of horses. However, because of the natural therapeutic benefits of horses, the sport has a history of attracting all types of people, with a wide range of personalities. This can be both an advantage and a drawback. We are now in an era that acknowledges the growing need to discuss and manage one’s mental health. 

One thing I have learned is that we are likely to notice mental health challenges at an age younger than most people may think. Some of the friendship dynamics I have observed over the years have caused me to pause and really think about the future of our sport. Without looking for a source to blame for the cause of this, i.e. social media, parents, school, teachers, etc., I think if all adults involved worked to encourage, affirm, love, and respect our youth, the likelihood of them developing authentic friendships with their peers may increase.

Both humans and horses were designed to have connected relationships. These relationships allow a greater sense of security when one experiences challenges in life. Cultivating the quality and authenticity of these relationships requires intentional work. 

Thank you Rob for providing your helpful insight on developing healthy relationships. Check out his tips in his column you can find in the link in our bio.
Never miss a story by subscribing to Sidelines Magazine🦄 

Photo by Blenheim Equisports

#horse #horses #horsesofinstagram #equestrian #horseriding #equine #hunterjumper #equestrianlife #horselove #dressage #sidelinesmagzine
Don't get caught without your green on today!🍀🍀
 
In today's featured article, we have Jessica Howington, who is dressed for the occasion in her green shirt! Jessica is the Owner/Rider at CrownView Dressage, a Realtor with Showcase Properties of Central Florida, and a Nurse Practitioner! Jessica has been involved with horses since she was a little girl. Everything from bareback to eventing she tried until she found her love for dressage.

Today, she and her family own CrownView Dressage, a 157-acre training, boarding, and breeding facility in Ocala, Florida. Jessica started training and teaching but felt as if her life was still missing something. Until Jessica focused on horses full-time, she didn’t realize how important the healthcare field was to her life. Jessica missed seeing patients and being in the medical field. Jessica is now back to working again as a nurse practitioner while also focusing on training her five competition horses, including her Grand Prix mare Cavalia. 

Jessica feels lucky 🍀 to have two amazing parents who have supported her in all of her endeavors and instilled the importance of work ethic, morals, dedication, and sacrifice. 

You can read all about Jessica and how she's finding fulfillment in her busy lifestyle in this month's edition of Sidelines Magazine! Click the link in our bio for more 

✳️Tag us in your “lucky” photos for a chance to be featured on our story! Happy st. Patrick’s day everyone!🍀🍀

📸Photos by Melissa Fuller, msfullerphotography.com 

#stpatricksday #irish #stpattysday #green #ireland #luckoftheirish #stpaddysday #shamrock #happystpatricksday #lucky #saintpatricksday #leprechaun #stpatricks #stpatrick #kissmeimirish #clover #paddysday #march #potofgold #stpattys #love #beer #guinness #shopsmall #handmade #stpatricksdaydecor #stpatricksdayoutfit #fourleafclover #stpatricksdayparade #luckycharms
Like many equestrians, eventer Devon Tresan is no Like many equestrians, eventer Devon Tresan is no stranger to balancing a busy schedule. From serving as president of the Pony Club South Region Youth Board to working on her online high school courses and modeling gigs, Devon has nearly every minute of her time planned out. And with her horses right in her backyard in Ball Ground, Georgia, she wouldn’t have it any other way.

Devon’s fast-paced lifestyle stems from growing up around her parents’ animal casting business, Animal Casting Atlanta, where they train and provide animals for projects in the film industry. Devon’s parents, Carol and Greg, took her on her first film job at just two weeks old; both parents pushed Devon toward acting when she was younger. While Devon didn’t want to be an actor herself, she did follow in their footsteps with her love of animals, especially horses. 

“My parents’ company has provided animals for ‘The Hunger Games,’ ‘Black Panther,’ ‘Suicide Squad,’ a majority of the Marvel TV shows, ‘Guardians of the Galaxy’ and so many more,” Devon said.

Devon started her equestrian journey when she was 9 years old. Initially, the Tresans bought a flashy gray Welsh pony, I Am Superman, for Devon to take in the hunter ring. However, Superman lived up to his name and proved to be too speedy for the job. 

“He was super cute and just a great little ride,” Devon said, “but he was still a pony! He made me work hard for everything we accomplished together. I was lucky enough to ride with a trainer who did both hunters and eventing, so we were able to switch disciplines pretty easily. Those eventing lessons together kickstarted my love for the sport.”

Read all about Devon and her busy life in this month's edition of Sidelines Magazine. Click the link in our bio for more
@TrDevon Lane Tresan  @Devontresan

📸Photo by Carol Lane Tresan
📸Photo courtesy of Devon Tresan
📸Modeling photo by Sara Hanna, @atlphotos 

#model #fashion #photography #love #style #instagood #photooftheday #beauty #instagram #beautiful #like #horse #horses #horsesofinstagram #equestrian #horseriding #equine #pony #pferd #equestrianlife #horselove #dressage #horselover #instahorse #Sidelinesmagazine
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