ARTICLE 6 – Preparing and Winning

PART I – Reality in Numbers

A match does not start with the whistle.
It starts earlier — in the body, in the nervous system, in focus.

A look at basic figures:

• Time window for the first match decisions: seconds
• Reaction time under match conditions: 200–350 milliseconds
• Time to activate the nervous system: minutes
• Brain energy consumption under stress: increased
• Impact of the first touch on the flow of the match: high

These figures show:
Match performance depends decisively on
how the inner state is prepared before the match.

Why Preparation Is More Than Warm-Up

Classic warm-up often focuses on:

• muscles
• joints
• mobility

But match performance is not created by the body alone.
It emerges from the interaction of body, perception, and focus.

Without inner activation:

• reaction capability remains reduced
• decisions are delayed
• energy is used inefficiently

The Transition from Everyday Life to the Game

Before the match, two states meet:

• everyday life (thoughts, distraction, stress)
• competition (tempo, pressure, decision)

Preparation means:

• shaping this transition consciously
• switching the inner state

Whoever leaves this transition to chance
also leaves their performance to chance.

PART II – Structure and Context

Warming Up the Body

Physical activation serves three functions:

• increase blood flow
• prepare the musculature
• reduce injury risks

But warm-up works optimally only if:

• movement is performed consciously
• breathing is integrated
• focus is already directed toward match situations

Pure mechanics are not enough.

Activating the Nervous System

The nervous system determines:

• reaction speed
• coordination
• decision quality

Too little activation:

• sluggishness
• delayed reactions

Too much activation:

• restlessness
• energy loss
• imprecise movements

The goal of preparation is:
a regulated activation state.

Inner Activation Through Breathing and Focus

Breathing and focus are the fastest tools to steer the inner state.

Consciously applied breathing:

• stabilizes CO₂ balance
• regulates heart rate
• reduces unnecessary tension

Focusing:

• organizes thoughts
• directs energy
• prepares decisions

This creates a state that is:

• alert
• calm
• ready to act

Mental Preparation for Match Situations

Preparation also means:

• tuning into match situations
• anticipating decisions internally
• building confidence

Short mental sequences:

• first touch
• initial contact
• 1-vs-1 situation
• finish

stabilize action patterns,
without creating physical fatigue.

Why the Start of the Match Is Crucial

The first minutes of a match:

• shape confidence
• influence decision quality
• determine the further energy flow

Good preparation:

• reduces early mistakes
• stabilizes focus
• allows you to “arrive” in the match faster