Hey there, athletes (and parents and coaches, too)!
If you’ve ever felt butterflies in your stomach before a big game or competition you’re not alone. As a Mental Performance Coach, I work with athletes of all ages and skill levels, and one thing is universal:pre-game nerves are completely normal.
But here’s the good news: those jitters don’t have to control you. In fact, with the right mindset and strategies, you can use that energy to fuel your best performance.
Let’s break down what pre-game jitters really are and how to manage them like a pro.
What Are Pre-Game Jitters, Really?
Pre-game jitters are simply your body’s way of preparing you for action. Increased heart rate, sweaty palms, butterflies in the stomach, it’s all part of the fight-or-flight response. But instead of running from a lion, you’re getting ready to compete.
The key is learning how to respond to those feelings instead of reacting to them.
7 Actionable Tips to Manage Pre-Game Jitters
1. Breathe with Purpose
When your body starts to go into overdrive, your breath is your anchor. Use a simple box breathing technique:
- Inhale for 4 counts
- Hold for 4 counts
- Exhale for 4 counts
- Hold for 4 counts
Repeat this 3-4 times to calm your nervous system and refocus your mind.
2. Visualize Success
Mental rehearsal is a game-changer! Close your eyes and imagine yourself performing at your best—every movement, every play, every detail. Visualization helps your brain feel more prepared and confident before stepping on the field.
3. Control What You Can Control
Jitters often come from focusing on things outside your control like the opponent, the score, or who’s watching. Shift your focus to things you can control: your effort, your attitude, your preparation, and your mindset.
4. Stick to a Game-Day Routine
Having a consistent pre-game routine helps your brain know what to expect. It signals, “Hey, it’s time to get in the zone.” Include things like:
- A healthy meal
- Light stretching or mobility work
- Listening to a specific playlist
- Quiet time for focus
5. Positive Self-Talk
The voice in your head can be your biggest ally—or your worst critic. Choose your words wisely. Replace thoughts like:
- “I’m so nervous” → “I’m excited and ready.”
- “What if I mess up?” → “What if I dominate?”
Your brain believes what you tell it. Tell it something empowering.
6. Reframe the Jitters
Instead of thinking “I’m nervous,” say, “I’m energized.” It’s the same physiological response—your interpretation makes all the difference.
7. Ground Yourself in the Present Moment
When your mind races ahead to the “what-ifs,” bring it back to now. Feel your feet on the ground. Wiggle your fingers. Say to yourself, “Be here now.” Presence is powerful.
You Don’t Have to Figure This Out Alone
Managing game-day nerves is a skill—and just like any skill, it can be trained and mastered.
If you (or your athlete) are tired of feeling overwhelmed before a competition and want to play with confidence, clarity, and control—I’m here to help.
👉🏻 Let’s work together to develop a custom Mental Game Plan that helps you show up strong—physically and mentally.
Book your FREE Mental Performance Strategy Session today.
Because confidence isn’t luck—it’s trained.
