The On-Site Psych Plan works in conjunction with pre-competition routines to prepare fully for competition.
The idea of the On-Site Psych Plan is to prepare you for any reasonable eventuality, so that you can deal with the inevitable distractions that will occur as rapidly and effectively as possible. This helps to ensure that you are in a positive and focused frame of mind for the start of your event.
To prepare the plan, list all the physical and mental steps that occur between arriving on site and the start of the performance. List every distraction that might reasonably occur during this time. Next to the listed items, list what to do if these occur or go wrong and why you will do it. Next to that list what you will do if that goes wrong.
This will ensure that you have thought about and prepared for every reasonable eventuality that might occur up to the start of the performance. This will significantly reduce any anxiety you may feel, as not only do you know how you will deal with any problems that come along, you will know how to react if your first solutions do not work.
You can practise your on-site psych plan using imagery and simulation.
After using the plan in a competition, re-examine and refine it for the next competition.