Dealing with Pre-Game Nerves: How to Turn Stress into Your Secret Weapon
Those Butterfly Feelings
Picture this: It's game day. You've practiced for weeks. You know your plays. Your uniform is ready. But as you get closer to start time, your stomach feels like it's doing somersaults, your hands get sweaty, and your mind starts racing with "what if" thoughts.
Sound familiar?
If you've ever felt nervous before a game or competition, CONGRATULATIONS—you're totally normal! Even Olympic athletes and pro players get nervous before they compete. In fact, those pre-game nerves might actually be your secret superpower if you know how to use them!
What's Actually Happening in Your Body 🧠
When you get nervous before a game, your body is going into what scientists call "fight or flight" mode. It's your brain's way of preparing you for something important!
Here's what's happening:
Your heart beats faster to send more blood to your muscles
Your breathing gets quicker to give your body more oxygen
Your senses become sharper so you can react faster
Your body releases energy for you to use
These physical reactions aren't your enemy—they're your body's way of saying "This matters to me!" and "I'm getting ready to perform!"
The Stress Mindset Makeover 🔄
The difference between athletes who are paralyzed by nerves and those who thrive under pressure often comes down to one thing: how they THINK about stress.
Research from Stanford University found that how you think about stress determines whether it helps or hurts your performance. When you view stress as helpful (not harmful), your body responds differently!
Try this mindset shift:
Instead of thinking "I'm so nervous, I must not be ready," try "My body is getting energized to perform at my best!"
Instead of "These butterflies mean I might fail," think "These butterflies mean I care about doing well!"
Instead of "I need to calm down," try "I'm excited and ready to use this energy!"
Emma, a 9th grade basketball player, shares: "I used to get so nervous before games that I felt sick. Then my coach taught me to say 'I feel excited' instead of 'I feel nervous.' It sounds too simple to work, but after a few weeks of practice, my mind started believing it!"
Pre-Game Routines That Actually Work 🏆
Having a consistent pre-game routine can be a total game-changer when it comes to managing nerves. When you follow the same steps before every game, your brain starts to associate those actions with feeling prepared and focused.
Here are some research-backed routines that top athletes use:
The Night Before
Get enough sleep: Aim for 8-10 hours (yes, really!)
Visualize success: Spend 5 minutes imagining yourself performing well
Prepare everything: Lay out your uniform, pack your bag, charge your devices
Healthy fuel: Eat a balanced dinner with protein, complex carbs, and veggies
Limit screen time: Try to avoid screens at least 30 minutes before bed
Morning of Game Day
Wake up with enough time: Rushing increases anxiety
Eat a familiar breakfast: Now is not the time to try new foods!
Hydrate: Start drinking water early in the day
Light movement: A quick walk or light stretching can help release tension
Positive self-talk: Replace "I hope I don't mess up" with "I've practiced for this moment"
Right Before the Game
Music: Create a pump-up playlist that gets you in the zone
Team connection: High fives, huddles, or team chants create unity
Breathing technique: Try "box breathing"—inhale for 4 counts, hold for 4, exhale for 4, hold for 4
Physical routine: Develop a mini warm-up sequence that signals to your body it's go-time
Focus word: Choose a single word like "strong," "quick," or "focus" to repeat when nerves hit
Basketball star Steph Curry has a famous pre-game routine that he never skips—the exact same dribbling pattern and shots before every single game. This consistency helps his brain and body get into performance mode automatically.
"I do the same stretches and listen to the same three songs before every volleyball match," says Zoe, an 8th grade volleyball player. "It's like my brain knows that after those songs, it's time to focus."
When Nerves Get Too Big 😰
Sometimes nerves can feel overwhelming. If you're experiencing physical symptoms like wanting to throw up, extreme shakiness, or feeling like you can't breathe, try these emergency strategies:
The 5-4-3-2-1 Technique
Focus on your senses by identifying:
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
This technique helps ground you in the present moment and interrupts anxious thoughts.
The Cold Water Trick
Splash cold water on your face or put an ice pack on the back of your neck. This triggers something called the "mammalian dive reflex" that helps calm your nervous system quickly.
The "Talk to Yourself" Method
Pretend you're giving advice to a friend who's nervous. Would you tell them they're going to fail? No way! You'd be supportive and encouraging. Give yourself that same kindness.
According to sports psychologists, the most effective way to manage extreme nerves is to acknowledge them directly rather than trying to push them away. Say to yourself: "I notice I'm feeling really nervous right now, and that's okay. I can feel nervous AND perform well."
The Secret Weapon Most People Miss: Preparation 🔍
Want to know the best way to reduce pre-game nerves? Be super prepared!
When you know you've put in the work during practice, your confidence naturally increases. Remember that one study from the Journal of Sports Science found that 80% of pre-competition anxiety in young athletes comes from feeling unprepared.
Here's what REAL preparation looks like:
Consistent attendance at practice
Focused effort during drills (not just going through the motions)
Asking questions when you don't understand something
Working on skills outside of regular practice time
Taking care of your body with proper nutrition, hydration, and rest
Mental preparation like visualization and sport-specific strategy
"The more prepared I am, the less nervous I feel," explains Tasha, a high school tennis player. "When I've practiced a serve hundreds of times, I trust that my body knows what to do even when my mind gets nervous."
When to Talk to Someone 🗣️
While some nerves are normal, if anxiety is:
Making you avoid sports altogether
Causing physical symptoms like panic attacks
Affecting your sleep for multiple nights
Making you feel hopeless or extremely negative
...it might be time to talk to a trusted adult like a parent, coach, or school counselor. They can help you develop additional strategies or connect you with resources specifically for sports anxiety.
Remember, even professional athletes work with sports psychologists to manage their mental game—it's a sign of strength, not weakness!
Your Pre-Game Nerves Toolkit 🧰
Let's put it all together with a simple toolkit you can use before your next game or competition:
Recognize that nerves are normal and even helpful
Reframe nervous feelings as excitement and readiness
Breathe using deep, controlled breathing techniques
Prepare thoroughly so you build confidence
Routine follow your personal pre-game ritual
Focus on what you can control, not what you can't
Connect with teammates for support
Perspective remember that it's one game, not your whole identity
The coolest part? These same skills will help you manage stress in other parts of life too—like before a big test, presentation, or performance. Athletic mental skills are life skills!
From the Pros: What Olympic Athletes Say About Nerves
Even the best athletes in the world get nervous! Here's what some Olympic athletes have shared about managing pre-competition jitters:
Simone Biles (Gymnastics): "I still get nervous. I still get butterflies. But I've learned to make those butterflies fly in formation."
Katie Ledecky (Swimming): "I get nervous before every race, no matter how big or small. I've just learned that's part of the process, and I use those nerves to know I'm ready."
Allyson Felix (Track): "I've learned that my nerves are actually a sign that I care deeply about what I'm doing. I wouldn't want them to go away completely."
Your Turn to Shine ✨
Pre-game nerves aren't your enemy—they're a sign that you care and that you're ready to rise to the challenge. With practice, you can transform that nervous energy into your competitive edge!
The next time butterflies show up before your game, greet them like old friends: "Hey there! Thanks for the energy boost. Now let's go crush this game!"
What's your go-to strategy for dealing with pre-game nerves? Share your tips in the comments below!
