OREGON HUNTER JUMPER ASSOCIATION

Athlete Mindset Sheet

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Goal Setting Suggestions

Try not to set a number as a goal (fence height or placings)

• this sets you up for failure (and your horse)

• your horse does not have fence height goals! They want safety, enjoyment, consistency, and connection. That’s when they find their competitive side

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If you have those goals, then let that go into the universe

• let the goal of fence height or placings float out into the universe so it is still there, but not your main focus

 

Set goals about feel, strides, implementing a plan, etc

• achievable goals that are digestible

• goals that are in flow and help create flow

• flow state is where you feel effortless, where you enter peak performance, and you are in the “zone” (no limits)

 

When Do You Move Up

4% challenge

• keeps the overwhelm at bay

• there is challenge to what you are doing, but no cortisol drop

• can be done in flow state

 

Keeps in flow state

• if the challenge is more than 4% you will lose the flow state

• this is why we climb up AND down the ladder

 

Important to acknowledge there is NO judgement behind moving up or down

• the move or the move down is for achieving the goals above

• this is normal and how top riders approach their rides/competitions

 

Similarly, if you don’t ever have challenge then you have boredom and don’t get activated

 

Rider/Athlete Responsibility

Pre ride routines

• sleep, food, hydration, limit social media exposure (what you consume pre-ride is important)

• mental state, acknowledging mental state and implementing skills

• skills to activate peak performance and the parts of your brain that you need for peak performance

• breath work and meditation, visualization, intentions (1-2 SMALL things), mantra, safe spacesstretching, music, connecting with your horse

• RESIST trauma dumping on your friends before your ride and their ride!

• your horse knows when you have CORTISOL DUMPED

• NEUTRAL mindset, don’t force a positive mindset if you’re not there

 

During ride routines/mindset

• again, breathing

• micro check-ins

• CURIOSITY MINDSET (being open minded)

• find the FUN, laugh at mistakes

• be in the moment

 

Post ride

• document (notes app)

• GRATITUDE (I would say before, after, during, and night before haha) list 3!

• blueprint what WORKED, and make what didn’t ancient history

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