{"id":612650,"date":"2025-06-01T09:33:44","date_gmt":"2025-06-01T16:33:44","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=612650"},"modified":"2025-06-01T09:33:44","modified_gmt":"2025-06-01T16:33:44","slug":"before-the-beep-how-distance-standout-jillian-cox-prepares-for-major-competition","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/before-the-beep-how-distance-standout-jillian-cox-prepares-for-major-competition\/","title":{"rendered":"Before the Beep: How Distance Standout Jillian Cox Prepares for Major Competition"},"content":{"rendered":"<p><strong>Before the Beep: How Distance Standout Jillian Cox Prepares for Major Competition<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">The University of Texas women recently wrapped up another stellar season, winning the Southeastern Conference championship and finishing third at the NCAA Championships under the guidance of coach <strong>Carol Capitani<\/strong>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One of the keys to the Longhorns\u2019 success was freshman <strong>Jillian Cox<\/strong>, who won NCAA titles in the 500-yard freestyle and <a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/ncaa-championships-day-4-jillian-cox-dominates-1650-free-for-second-title-as-texas-takes-over-second-place\/\" target=\"_blank\" rel=\"noopener\">1650 freestyle<\/a>. Cox has become a rising star on the global stage, evidenced by her bronze medal at the World Short Course Championships in the 1500 freestyle. Swimming World spoke with Cox about her competition routine, as part of the series, \u201cBefore the Beep.\u201d<\/span><\/p>\n<p><b>The Night Before Competition<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Every athlete knows the terrors that emerge the night before a big race or meet. A mix of nerves and excitement can be a lot to handle before an exhausting day of racing. Luckily for Cox, she knows exactly how to control her emotions.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cI know if I\u2019m feeling nervous, I need to think about anything but (the race),\u201d Cox said. The approach allows Cox to avoid pressure. However, when she is not feeling nervous, Cox will routinely watch film and break down previous races.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cIt really just depends on the scope of the meet and how I\u2019m feeling,\u201d said Cox, noting the importance of being adaptable. In understanding her pre-race emotions, Cox can set herself up for success the next morning.<\/span><\/p>\n<p><b>Starting Meet Day Off Right<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Most swimmers\u2019 meet-day mornings are characterized by a specific routine. Cox is no exception.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cI like to wake up and start with getting as much protein as possible,\u201d she said. \u201cIt helps me keep energy throughout the day, even while swimming long races. Every morning is an eggs and sausage morning.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">After fueling up, the Texas standout focuses on getting her body and mind prepared for the work ahead. \u201cI usually stretch, and I need to listen to music,\u201d she said. \u201cIt really helps me get in the mood.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Perhaps the most unique piece of Cox\u2019s pre-warmup routine occurs when she arrives at the pool. Cox seeks to get her mind right through visualization, with an individualized focus.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cI usually sit in front of my lane and just visualize the positive outcome,\u201d she said. \u201cIt helps give me confidence before the race.\u201d<\/span><\/p>\n<p><b>Warming Up<\/b><\/p>\n<p><span style=\"font-weight: 400;\">When the time comes to warm up, Cox takes a different approach. The expectation with distance swimmers is often a lot of \u201cpace\u201d work during warmup. However, Cox generally looks to avoid this approach.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cSo many times, my best pace work in warmup has led to my worst swims,\u201d she said. \u201cIt\u2019s made me avoid it altogether.\u201d\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead, Cox takes a sprinter\u2019s approach. \u201cI usually emphasize more explosive swims during warmup. I focus on swimming fast for short distances, instead of a specific pace.\u201d This setup usually leads to shorter a warmup, which ensures Cox doesn\u2019t overwork her body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cEvery swimmer has a different strategy, but that\u2019s always been best for me,\u201d she said.<\/span><\/p>\n<p><b>Prelims\/Finals<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Swimming is one of the only sports which requires its athletes to compete twice in one day. This demand can be mentally taxing, especially for a distance swimmer like Cox, who are forced to exert significant energy.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cSwimming at prelims has always been a struggle for me,\u201d she said. \u201cI\u2019ve always been a better swimmer at night, after I feel I\u2019ve earned my spot in finals.\u201d It\u2019s something Cox has worked hard to improve on, however. \u201cWith all the early morning swims we do (at Texas), and the early morning dual meets, I\u2019ve gained a lot of confidence, helping me perform (in the morning).&#8221; This mental shift has led to a growth in confidence.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In between sessions, Cox tries to catch up on rest. \u201cI just look to catch up on fuel, similar to the morning,\u201d she said, pointing to \u201csleep, compression, stretching and Go-Go-squeeze applesauce\u201d as her keys to success.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When asked what advice she had for younger swimmers, Cox doubled down on the lessons she has learned.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cEarn your spot in prelims,\u201d she stressed. \u201cListen to your coaches, and know you belong.\u201d<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Before the Beep: How Distance Standout Jillian Cox Prepares for Major Competition The University of Texas women recently wrapped up another stellar season, winning the Southeastern Conference championship and finishing<\/p>\n","protected":false},"author":146625,"featured_media":589424,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"dois","enabled":false},"version":2}},"categories":[3,122077,6],"tags":[57796,96505],"class_list":["post-612650","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-americas","category-college","tag-before-the-beep","tag-jillian-cox"],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 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