Training Tuesday: My Mind, My Game

Creating a mindset for success

A strong mental game is crucial for achieving success in any area of life, including dog agility. It refers to the ability to manage your thoughts, emotions and behaviors to stay focused, resilient and motivated, even in the face of adversity. Among those concepts, thought control seems to be the most common one about which I receive questions. This makes sense, as our thoughts are the foundation of what we think, feel or believe, and the ability to manage and direct thoughts can be the difference between excellence and frustration.

The primary benefit of thought control is maintaining focus in the moment. During a run, distractions from the environment, outcome thinking, previous errors, doubt or anxieties can derail a handler’s performance. By practicing thought control, handlers remain sharp, adaptable and attentive to the skills they need to perform to their best in that moment.

Agility trials can have intense, high-pressure moments, especially when multiple teams are separated by one second or less. Thought control allows competitors to manage anxiety and doubt that can affect both handler and dog performance. Each of these negative thought processes increases body tension, impact reaction time and motor skills — increasing the potential for errors in performance. 

Thought Control Techniques

Mental coaches help handlers learn to control their thoughts with techniques that refocus the mind, maintain an optimal emotional state and improve resilience — allowing the opportunity for a consistent excellent performance. Following are a few techniques you can practice and use in your next practice or competition.

Deep breathing: Deep breathing or yawning before performance helps activate the parasympathetic nervous system, promoting relaxation and reducing anxiety. By taking slow, controlled breaths or intentionally yawning, you can lower heart rate and calm nerves, allowing for improved focus and clarity. This easy technique enhances composure, reduces stress and helps you stay present in the moment, leading to better decision-making and smoother execution during the dog agility performance.

Grounding: This is another technique that reconnects you with your environment and physical presence, which can counteract feelings of being overwhelmed by anxiety or racing thoughts. Some methods of grounding include focusing on something you are touching: a leash, toy, or your dog’s nose; identifying things you can see: the red timer cap, yellow shoelaces, a tunnel or treat bag. You can do the same with your senses of smell, hearing or taste. The key is to fully immerse yourself in that sense so you can return your focus to the present.

Visualization: Mentally rehearsing the course before performance helps prepare the mind and body for success. The mind does not differentiate between real and imagined practice, meaning that visualizing a flawless run activates the same neural pathways as actual practice. This strengthens muscle memory, boosts confidence and reduces anxiety, allowing for more fluid execution during the real performance. Visualization primes the mind to stay focused, calm and in control.

Positive affirmation: These statements help control thoughts by fostering confidence and focus. For example, a negative thought like "I can't handle the pressure in competitions" creates anxiety. A positive affirmation such as "I am calm and focused under pressure" or “It is exciting to run when there is pressure” encourages composure and confidence, allowing for a better performance and a more enjoyable experience during competitions.

Conscious distraction: If your thoughts are racing, you only need seven seconds to reset your mind. Choose a cognitive task that requires your full concentration that is unrelated to dog agility. A fun one that I use is to convert the weight of the first person I see (usually the judge) into kilograms, then calculate the IV drip rate for a weight-based drug. Before I arrive at the answer, my mind is already quiet and can refocus. Find something specific to you that requires your full cognitive attention and try it.

It is important to know that every competitor experiences negative thoughts, anxieties or doubt at some point. Mastering thought control in dog agility helps create a mindset that supports consistent success. If you are looking to improve your performance or chasing a specific goal, I encourage you to add mental coaching to your training.

“Mind your thoughts … they become your destiny.” — Lao Tzu, c. 600 BCE

Lonny Elson is a Certified Professional Mental Performance Coach and primary care provider in Flagstaff, Arizona. He coaches athletes, professionals and students on how to harness their internal excellence to attain their desired outcomes. His “My Mind, My Game” mantra has helped Lonny enjoy a high level of success in agility personally, and for competitors he has worked with.