Calm the nerves and get ready to compete

Feeling nervous before a game does not mean you are unprepared. It usually means the moment matters to you. Trying to force the nerves away can make them louder, so give that energy a job instead. These six tools can help you settle your body, direct your attention, and feel more prepared in the hours and minutes before competition. They are simple enough to practise with athletes of different ages and experience levels.

1) Slow down your breathing

Anxiety often makes breathing quick and shallow. Slowing the breath gives you a physical task to focus on and can reduce some of the tension that comes with pre-game nerves. Use the technique in practice first. It should feel familiar by the time you need it in a game.

Try this short sequence:

• Breathe in through your nose for four counts, then breathe out slowly for six counts. Repeat for four to six cycles.
• Let your shoulders drop on each exhale. If possible, place a hand on your abdomen and feel it rise and fall.
• Pair the exhale with a quiet cue such as “steady” or “ready.”

2) Keep your pre-game routine short

A routine reduces the number of decisions you need to make when nerves are high. It does not have to fill an hour. Five to ten minutes can be enough if the steps prepare your body and point your attention toward the first task of the game.

A useful routine might include:

• A familiar dynamic warm-up that helps you feel loose and connected to your body.
• One brief concentration drill, such as following the ball closely through a series of controlled throws or passes.
• A simple performance statement in the present tense, such as “I commit to the next play.”

3) Pick one thing to focus on

Pre-game anxiety can scatter your attention across the score, other people’s opinions, and mistakes that have not happened. Bring it back to one detail that is immediate and controllable. The cue should be clear enough that you know when you are doing it.

Your one thing could be:

• Your breathing rhythm between plays.
• A movement cue such as “set,” “finish,” or “see the ball.”
• A physical sensation, such as your feet on the ground or the feel of the bat, stick, or ball in your hands.

4) Call the feeling what it is

A fast heartbeat and extra energy can feel uncomfortable, but those sensations are also part of the body getting ready to perform. The label you use matters. “I am nervous” can quickly become “I am going to fail.” A more useful description is “My body is getting ready, and I know what to do next.”

Use a three-step reframe:

• Name the feeling without judging it: “I notice that I am nervous.”
• Give the energy a purpose: “This will help me stay alert.”
• Finish with your task cue: “See the ball” or “quick feet.”

5) Rehearse a realistic first play

Imagery is most useful when it is specific and believable. Rather than picturing a perfect game, mentally rehearse the opening moments. Include the sounds, pace, and physical sensations you expect. It is also worth imagining a small disruption, then seeing yourself use your routine and continue.

A quick imagery session can follow this order:

• Picture one routine play or sequence from your own point of view.
• Add the details you expect to hear, see, and feel.
• Imagine noticing the nerves, taking your breath, using your cue, and carrying out the next action.

6) Reset after each play

One difficult moment can turn into several when you keep replaying it. A reset creates a clear ending to the previous play. Keep it short enough to use at a natural break, and practise it after good plays too. That makes the routine feel normal instead of something you reach for only when you are struggling.

Your reset might include:

• A physical action, such as shaking out your hands, adjusting your equipment, or stepping back into position.
• One clean breath and a word such as “next” or “clear.”
• A single observation about the last play, followed by your cue for the next one.

Put the six tools on a simple timeline

You do not need to use every technique at once. Choose the ones that fit your sport and test them in practice. Here is one example:

• Three hours before: Eat, hydrate, and choose one process goal for the game.
• About an hour before: Complete your physical warm-up and take two or three minutes for imagery.
• Fifteen minutes before: Use the breathing pattern, review your one-thing focus, and say your performance statement once.
• During the game: Return to your task cue and use the same reset after each play.

When coaching can help

General techniques become more reliable when they fit the athlete, the position, and the demands of the sport. Ashley Strike, a Certified Mental Performance Consultant, can help you identify what sets off your anxiety and build a routine that works with your actual schedule. That work often includes practising breathing, imagery, and attention cues under gradually increasing pressure.

Individual coaching may focus on:

• Finding the situations and thoughts that tend to increase your anxiety.
• Building a pre-game routine that fits your team environment and available time.
• Testing mental skills during training so they are easier to use in competition.

Make the tools easier to remember

Pick one technique and use it for two weeks before adding another. Practise it during ordinary sessions, not only before important games. Afterward, make a quick note about what helped and what felt awkward. Small adjustments are easier to keep than a complete overhaul of your routine.

Play with more calm and clarity

Nerves may still be there when the game starts. The goal is to know where to place your attention and how to recover when it slips. A slower breath, a short routine, one useful cue, realistic imagery, and a dependable reset give you a practical way to do that.

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Strike Zone Performance offers individual mental performance coaching in Ottawa and Toronto, along with online sessions. If pre-game anxiety is getting in the way of your preparation or performance, book a consultation to build a routine that fits your sport and feels natural on game day.