Pre-competition Rituals

There’s nothing like the twitching of nerves and anticipation that buzzes through your limbs before a big fencing tournament. While others might scroll through TikTok or pace the floor, I have a set of rituals that help me enter “bout mode” calm, sharp, and fierce.

Of course, everyone is different. Some seem more confident, some start ‘bout mode’ days in advance and some are always in such a rush it’s hard to tell which mode they’re in. For me, it’s about preparation, consistency and friendships.

The Night Before

My prep begins long before I ever put on my whites. The night before, I lay everything out: whites, chest protector, glove, and socks. I charge my body and my brain with a simple dinner (chicken, pasta and a Caesar salad) and then shut everything down an hour before bed. It’s time for lights out.

Morning of

I wake up early. Really early. Like, “Why did I agree to this tournament?” early. I take a hot shower, not just to wake up, but to loosen up. The real ‘wake up’ comes when I turn the knob to cold and get hit with that artic ice water pouring from the faucet. It’s only for a few minutes, just long enough to wake up. Then it’s breakfast time (eggs, toast, juice, and coffee) and off to the venue.

At the Venue

Here’s where it gets real. I find my strip, put in my airpods and get in the zone. My tournament warm up playlist is an eclectic list of Spanish music. I’m not a native speaker but the rhythm gets me moving. I start with stretches (lots of them) then jogging. Then comes footwork. I warm up with quick bursts, short lunges, and fast recoveries. I like to jump rope for rhythm. If I can find a teammate to warm up with, all the better. 

Now it’s time to put on my whites and do some practice bouts. While getting dressed, I run through mental visualization. I imagine my actions: the parry, the riposte, my footwork - fluid and controlled. I even visualize setbacks and how I’ll recover: refocus, reset, re-engage. After that, I fence a teammate for a few light bouts. Not to win, just to tune in to timing and distance.

Mindset Matters

Fencing is as much mental as it is physical. For some, finding that mindset is all about self-assurance (repeating phrases like “I’ve got this” or “I can do this”). For others, it’s all about destressing. For me, I focus on the work and effort that brought me to this moment. I’ve worked hard, learned and grown from my last events and have done the things in the club and at home to the best of my ability. I am as ready as I can be. It’s time for me to trust my training and myself. There’s a confidence, and a sense of calm, that comes with this mindset (along with a fair amount of nervous energy, of course!).

And finally, I stay off social media and limit phone use. The world can wait. I’m ready to go.

Final Thoughts

Everyone’s ritual is different, and it doesn’t have to be flashy. Whether it’s lucky socks or breathing exercises, the point is to find your zone, create calm in the chaos for some and harness the chaos for others. For me, rituals ground me. They help me step onto the strip with the nerves in check and ready to do what I’ve trained to do: fight smart.