Many athletes, at various stages of their careers, ask me, "How can I manage my nerves on competition day?" I’ve grappled with this myself during my time with the national team and when joining new teams, clubs, or championship tournaments.
It's important to remember that feeling nervous is a normal part of being a competitor. The key differences lie in when these nerves arise and how intense they become.
Pre-game nerves can manifest as heightened awareness, a racing heart, and strong bodily sensations. Commonly referred to as 'pre-game jitters,' these feelings are natural and serve a purpose. They indicate that the upcoming competition is significant to you and signal the need for heightened concentration and awareness.
However, if nervousness persists beyond the start of the game and continues throughout the competition, it may develop into performance anxiety. This could involve:
• Muscles becoming too tense or too weak to perform effectively
• Overthinking every move or mistake
• Constant worry about your performance or what others—such as coaches, teammates, or fans—might be thinking
Managing optimal pre-game and in-game nerves involves:
• Excitement to Compete: Channeling your nervous energy into enthusiasm for playing.
• Releasing Predictions: Letting go of expectations about how the competition will unfold.
• Accepting Mistakes: Recognising that mistakes are a natural part of the game for every athlete, regardless of their level.
• Balancing Pressure with Pleasure: Ensuring that the pressure of competition doesn’t overshadow the enjoyment of it.
By focusing on these strategies, you can transform nervousness into a productive force that enhances your performance rather than hinders it.
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