top of page
  • Facebook
  • Instagram
  • Twitter
  • LinkedIn
  • YouTube

Manage game day energy and nerves

When you are aware then you can make a change.

Overview

What is Intensity Management?

  • Intensity management is controlling your mental and physical activation levels to achieve optimal performance. Think of it like a volume knob that you can adjust up or down based on what your sport demands.

​​

Signs You're at the Right Intensity Level:

  • Feeling energized but controlled

  • Clear, focused thinking

  • Muscles feel ready and responsive

  • Confident but not overconfident

​

When You Need to Turn Intensity DOWN:

  • Use deep "Yoda" breathing (belly breathing)

  • Practice progressive muscle relaxation

  • Listen to calming music

  • Use positive self-talk ("I am calm and focused")

  • Smile - it naturally reduces stress hormones

 

When You Need to Turn Intensity UP:

  • Dynamic warm-up exercises

  • Use energizing music

  • Quick movements to increase heart rate

  • Motivational self-talk ("Let's go!", "I'm ready!")

 

Tips for Success:

  • Practice intensity management during training, not just competition

  • Identify your personal optimal intensity zone

  • Have 2-3 go-to techniques for both increasing and decreasing intensity

  • Monitor your intensity levels regularly during practice and competition

 

Remember:

  • Different situations may require different intensity levels

  • The goal isn't to eliminate intensity - it's to manage it effectively to perform at your best!

Action Plan

  1. Continue to do your Daily tracking journal

  2. Continue to become MORE aware of what light you are in and stay Green MORE often (GREEN BANDS)

  3. Continue to train your mind

 

CHALLENGE:

  1. Share a post featuring (ask them for ideas and if they don’t have any give them yours)Share your favorite pre-game song on Instagram #TTPMindset #NTC & tag @TopTierPerform 

Resources

  • Breathing Scripts

Short Breathing Script
Longer Breath Script
  • Awareness Journal Pages:

  • More information:

bottom of page