Performance in Polo: Who is Ready for

Jason Warren is a performance coach, helping professional polo players and athletes redefine their season by thinking outside the box through their mental and physical performance on and off the field

Photograph by Emily Gordon

Who Is Ready For The Season? feel buzzing for polo and believe you could make it to 10 goals, the next day you’re giving up and staring at your feet, shaking your head. Maximising mental & physical energy Energy can be split into physical and mental energy, but I believe they come hand in hand. Energy gives motivation and sustainability throughout a season. Who doesn’t need that in a long season of playing polo and all that comes with it… photoshoots, press releases, signing autographs etc., you know how polo can be. Here are some things to consider during a season:

Mental Energy

The brain uses up 20-25% of your overall energy. Therefore, allocating time is important during a season. Are you running around trying to get everything sorted and reacting to everything going on? Or are you in-control dictating your moves, focused on what you are doing at that time? A polo season can be all consuming with games, riding young ones, vets, farriers, socialising, organising teams, things breaking and so on. This can have a detrimental effect on your mental energy (you become absolutely cooked). How to counteract this? I believe planning is key, seasonal, weekly, and daily planning can help you to save mental energy and help you to feel in control. It does not require much time but can have a significant impact on your energy and mental performance. Here are some ideas on planning: • When you wake up – get everything down on paper. This means you no longer need to think about it, saving you mental energy! • In fact, get everything down on paper full stop. If you think about something write it in your phone or on paper. That way it’s out of your head and you can come back to it. • Time block the day hourly, it only takes a few mins and can really help you mentally. I like to write a to-do list and time blocks.

Energy, both mental and physical, is crucial to performance

Photograph by Fiona Warren Photography

What are you looking forward to most about the season? Do you want the season of a lifetime or are you just happy to be able to play?

I’m excited to be writing this article as we close in on an “on-time season”. Although I won’t be counting my chickens just yet…

With all the electrifying feelings of the upcoming season, let’s talk about ENERGY.

Do you feel energised or knackered during a season?

I imagine it’s a bit of both, life is a game of up and downs (especially in polo). One day you

• Plan rest during the day, being on the go the whole time isn’t good for mental health and energy. • Do what works for you, try different things when planning and notice what helps you to feel on top of things.

Questions to ask yourself when considering energy?

1) Do I need to be doing this? 2) Is this helping or adding to my season? 3) Does this energise or drain me? 4) Am I focused on what I’m doing or thinking about other things

Something I do with my clients is the ‘random alarm test’. Set some random alarms on your phone during the week. Name the alarm with one of the questions. This really helps you to understand and become self-aware of your actions. You may be surprised...

To sum up:

Energy is about you and what you want, there is no right or wrong way. Work out whether what you feel adds or subtracts energy, and become self-aware.

Physical Energy

What fuel do you put in your car? If you do not put the right fuel in your car it won’t run. Same for us as humans. That being said, we tend to overcomplicate nutrition with myths and advice from Karen who reads the Daily Mail. The truth is food should not be viewed as good or bad. Everything has its use; the key is balance and keeping your energy levels up alongside hydration.

How to eat during a season:

Quick release carbs: quick release energy, then you may feel a drop within a few hours: - Chocolate, white bread, white rice, sweets, potatoes, crisps (google for more).

When to eat: Great before games and exercise for quick bursts

Slow release carbs: slower more consistent energy throughout the day and is better for maintaining weight and your digestive system - Brown rice, porridge oats, fruit, rye bread (google for more).

When to eat: All meals – great for consistent energy and balanced diet.

Fats: slow-release energy throughout the day and for aerobic exercise walking, moving, living. - Avocado, nuts, eggs, dairy, dark chocolate

When to eat: All meals – no less important than carbs!

Protein helps with growth and repair; benefits sleep and helps you to stay full. - Meat, eggs, dairy, nuts, lentils.

When to eat: This macro is beneficial for active people, and muscle recovery.

Hydration – buy a BIG water bottle, make it your friend! Have a look online at a hydration calculator which will calculate how much you need based on your weight and activity.

Please get in touch with Jason if you need help, he currently has spaces for professionals to join his ‘Polo Performance Program’.

Find Jason on Instagram: @tolaperformance or contact him at tolaperfomance@gmail.com www.tolaperformance.com

WTR Horse Transport

Specialising in the safe transport of Polo Ponies from short UK journeys to European long journeys. Based in Berkshire.

18 tonne auto, 11 stall Tristar • Front and rear cctv of horses • Roof fans • On-board pumped water tanks • 3.5 tonne stallion box • Operators’ licence • DEFRA approved for international transport • Drivers CPC • Type 2 long journey animal welfare transport certifi ed • Level 2 City & Guilds long distance transport (driver) • Fully insured