How to prep like an elite athlete
Being and performing at your best takes planning and perseverance - here are some tips from a pro athlete.
Coming out on top for a promotion or nailing a big presentation takes planning and perseverance. Elite athlete Jessica Gallagher shares her medal-winning formula to hitting the mark every time.
Being your best and performing at your peak isn’t just about how you present on the big day. Serious prep starts weeks before. Just ask Jess Gallagher, the first Olympic or Paralympic athlete to win both Summer and Winter medals.
“Success always begins with planning and organisation,” says Jess, a Paralympic athlete, cyclist, skier, and rower. “That means thinking about all the different elements that will be required in the lead up to the day to achieve the outcome you want. Plus understanding that things can change and need adaptation. That’s why organisation is so important – having a strong foundation allows for change, regardless of what gets thrown your way.”
Whether you’re competing for a big promotion, presenting a new strategy, or simply want to nail a project you’re heading-up, prep like an athlete to give yourself the winning edge.
Start with a schedule
Whether you’re four weeks or four days out from your big moment, taking the time to create a timeline will give you full visibility of what needs to be done and when. “Planning is essential. My schedule is the baseline and tells me where I am now and where I want to go,” says Jess. “Every part of my performance objective has a plan and a structure to facilitate action. Without action there is no growth. Without growth there is no moving towards my performance objectives.”
Map out your timeline
Identify what needs to be and by when
Hold yourself accountable to the deadlines to stay on track.
Know who your team are
Even elite athletes can’t take 100% credit for their success, says Jess. “You will often hear athletes say, ‘It takes a village’ and that’s so true. There are a lot of people who support me as an athlete.
I don’t believe it’s possible to be elite and do everything by yourself. The team around you is critical.
On group projects, pull together a winning team and delegate with confidence
Be open about needing help and support when you’re struggling
Give every voice a space to be heard and listen to opposing views to achieve the best outcomes.
Do a dummy run (or two)
A presentation in front of the board or an interview for a promotion can be nerve-wracking and stress can throw you off your game. Taking the time to do one or two trial runs will help iron out any wrinkles and make you feel better prepared. For Jess, they’re an essential part of training. “Race day simulations are an important part of the lead into any major championship. While not all elements will be the same, simulations can help you prepare for what’s to come, give you a guide of where your performance is at, and allow you the opportunity to try new things.”
Test any technology you need to ensure everything will work first time on the day
Ask an impartial colleague or friend to pose as a challenging interviewer so you can craft succinct, informed answers
Say any speech or presentation aloud rather than in your head to pick up any tricky phrasing that could be simplified.
Take a moment just before showtime
With proper planning and the all-important schedule, you should be feeling prepared going into your big moment. But it’s always smart to take the time to calm your nerves and focus. “Before a race I like to have a quiet moment where I just sit and take it all in. A few deep breaths and sips of water. It can be intense when the adrenalin starts pumping through your body. Finding calm and peace in this moment is something time and experience has gifted me.”
Go for a gentle stroll outside to get some fresh air and light exercise
Try a breathing exercise that can help enhance calm and focus. Click here for a short box breathing exercise
Have a small snack and a drink of water to stop distracting stomach rumbles and dry mouth.
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In partnership with
Jess Gallagher
Jess Gallagher is the first Australian athlete (Olympic or Paralympic) to win both Summer and Winter Paralympic medals. The multi-talented athlete has represented Australia in four sports – alpine skiing, athletics, track cycling and rowing. Jess is a fully qualified osteopath, Board Director at Vision 2020 Australia and an ambassador for a number of not-for-profit organisations.