Success in shooting sport depends on the ability to maintain consistent concentration over long periods of time. To achieve this, elite athletes develop personal routines that help them regulate attention, emotions and physical tension.
For Anna Janssen, these routines often involve small physical and mental cues that allow her to reset between shots.
“During the match I often use small rhythmic movements to get back into focus and find my optimal level of activation,” she explains. “Combined with different breathing techniques, this helps me either calm down or wake up a bit, so my body and mind are in the right state again.”
Breathing control is one of the most widely used tools in shooting sport. By regulating breathing before and after the shot, athletes can reduce tension and maintain a stable rhythm throughout the match.
Visualization is another important element of Janssen’s mental preparation.
“Visualization is a central part of my mental work,” she says. “I regularly rehearse my ideal shot in my mind — how I settle into position, how the sight picture stabilizes around the center, and how the trigger breaks smoothly.”
In addition to imagining perfect execution, she also visualizes challenging situations.
“I also visualise typical difficult moments and how I respond calmly and professionally.”
While some athletes rely on strict rituals before competition, Janssen prefers a more flexible approach.
“I don’t have a strict pre-competition ritual that I repeat exactly the same every time,” she explains. “Over the years I have learned to listen to my body and adjust what I do to how I feel on that specific day.”
This adaptability allows her to respond to different conditions while still ensuring she is mentally prepared for competition.
