The myth of the pre-performance “hype-up”

For athletes, exercisers and performers of other varieties, the development of routines plays a critical role in optimal pre-performance preparation. Developed and executed properly, routines provide performers with a consistent approach for eliciting and leveraging the physical and mental states that set the stage for optimal performance.

We often think of pre-performance preparation as a light switch of sorts: either the switch is flipped and you’re ready to go, or it remains “off” and you aren’t. Further, we’re frequently taught that “ready to go” is synonymous with being hyped-up and ready to run through a wall (figuratively speaking, of course).

Hype can be detrimental

Though well intended, this conceptualization of pre-performance preparation is misguided and often does more harm than good. The truth is that optimal preparation is highly variable and individual in nature, requiring a more nuanced approach. While it’s true that some individuals perform well when hyper-activated physiologically and mentally, the reality for many is that this over-arousal elicits a detrimental stress response and negatively impacts performance as a result.

Physiological arousal is vital to performing well, as it allows us to harness resources from the body that are necessary for any type of vigorous activity. But at a certain point, activation of the body can turn into a stress response that becomes hindering rather than energizing. Hyperventilation, fast heart rate and heightened muscle tension are a few examples of the physiological consequences of over-arousal which, subsequently, are correlated with outcomes such as fatigue (1) and increased likelihood of injury (2).

Let’s also consider the psychological side of pre-performance activation and preparation. How we feel physically can influence our mood, where our attention is placed, as well as our thoughts and self-talk (3)†. While the emotions and cognitions that prime optimal performance vary from person-to-person (4), a general feeling of excitement is often described as a beneficial psychological state that is elicited by getting “hyped up.” Yet, when over-activated physically, feelings of excitement can quickly turn into cognitive stress, worry and doubt, among other less desirable mood states.

Identifying your sweet spot