design-competition-preparation-plan

Design Competition Preparation Plan

Build a structured pre-competition plan that integrates physical tapering, tactical review, mental preparation, and logistical readiness so athletes peak on competition day.

Why This Is Best Practice

Adopted by: Olympic coaching programs (USOC, UKSI, AIS), professional sport teams (EPL clubs conduct structured pre-match preparation weeks), and elite endurance coaches design explicit pre-competition programs. The USOC provides coaches with pre-competition planning templates as part of their performance support services. Impact: Mujika (2009) meta-analysis showed that optimized tapering improves performance by 2-3% on average — meaningful at elite level where margins are tiny. Psychological readiness is equally critical: Weinberg & Gould (2015) cite research showing that athletes with structured pre-competition routines experience lower competitive anxiety and higher perceived control, directly improving performance.

Steps

1. Set the competition as the planning anchor

Work backwards from the competition date:

• 2-3 weeks out: taper begins (reduce volume, maintain intensity)
• 1 week out: logistics confirmed, final technical/tactical review
• 2-3 days out: reduce training load to minimal maintenance; sharpen mental focus
• Day before: pre-competition routine established; rest, visualization, nutrition on target
• Competition day: follow pre-performance routine (see apply-pre-performance-routine)

2. Design the physical taper

Taper structure depends on the sport and athlete:

• Duration: 2 weeks for endurance events; 1 week for team sport (reduce volume, maintain intensity; see design-tapering-protocol)
• Volume reduction: 40-60% reduction from peak training volume
• Intensity: maintain — do not reduce. This preserves the neuromuscular stimulus
• Frequency: reduce by 1 session per week maximum
• Common error: reducing intensity instead of volume → athletes arrive flat, not fresh

3. Complete tactical and technical preparation

Final technical/tactical review in the week before competition:

• Focus on strengths, not new skills — do not introduce anything new within 10 days of competition
• Run the team through key scenarios that may arise in the competition
• For individual sports: review competition-specific strategy (pacing plan, tactical if-then decisions)
• Short, high-quality sessions with maximum mental engagement — not volume

4. Confirm logistics (eliminate uncertainty)

Logistical stress degrades preparation. Confirm:

• Travel arrangements (confirm timing, transport, accommodation) ≥ 48 hours before
• Equipment, kit, and gear checked and packed
• Competition venue walk-through or virtual review (court dimensions, warm-up area, changing facilities)
• Timing of meals, wake-up, warm-up relative to competition start

Uncertainty is the enemy of pre-competition focus. Eliminate it systematically.

5. Build or reinforce mental preparation

2-4 days before competition:

• Review competition goals (process goals, not only outcome goals)
• Guided visualization session: athlete mentally rehearses executing key skills under competition conditions
• Cue word or anchor phrase selected and practiced (used during the pre-performance routine)
• Address anxiety: reframe competition nerves as activation energy ("That nervous feeling means your body is ready")

6. Plan the day-before protocol

Competition eve:

• Sleep: target normal bedtime; if pre-competition insomnia is common, begin wind-down routine 2 hours earlier
• Nutrition: normal pre-event nutrition; avoid introducing new foods
• Physical activity: 20-30 min light activation (not training)
• Mental: visualization, music, team meeting (brief, confident, focused)
• No tactical analysis or coaching changes — trust what has been prepared

Common Mistakes

• Reducing intensity in the taper: Athletes arrive physically flat. Volume drops; intensity stays.
• Introducing new skills or tactics in the final week: Cognitive and motor programs need time to consolidate. New inputs in the final week create doubt, not competence.
• Over-coaching in the days before competition: Coaches often increase anxiety by increasing instruction volume. Less coaching input, not more, in the final 48 hours.
• Ignoring logistics: Athletes who sleep badly because travel arrangements were unclear or arrive late to a venue never perform at their best regardless of physical preparation.

When NOT to Use

• Routine weekly competition (regular league fixtures): full taper not appropriate; use a simplified day-before protocol.
• In-season with competitions every week: apply taper principles only for peak events.