Feeling nervous before a match is completely normal. Even professional athletes get butterflies. It means you care.
The trick is learning to use those nerves, not fight them.
Why do we get nervous?
Your body is getting ready for action. Your heart beats faster, your breathing quickens and your stomach might feel funny. It’s the same feeling as excitement, just with a different label.
Top tips for young athletes
- Breathe slowly. Use the box method. Breathe in for four seconds, hold for four seconds, breathe out for four seconds, then hold for four seconds. Repeat four times.
- Focus on what you can control. Control the Controllables. Effort, attitude and preparation, not the result or what others think.
- Have a routine. The same warm-up, music or snack before every game helps you feel calm and ready.
- Use positive self-talk. Swap “Don’t mess up” for “I’m ready, I’ll do my best”.
- Visualise success. Picture yourself playing well. Usain Bolt used to visualise himself running the perfect race before he ran.
- Remember it’s a game. Mistakes happen, and the best players learn from them.
Nerves mean you care.
Tips for parents
Keep pre-match chats calm and simple. “Have fun, I’m proud of you” is perfect. Let your child talk about their feelings without trying to fix them.
When to seek extra support
If nerves are causing real distress, stopping your child from playing or affecting their sleep and eating, talk to their coach, school or GP.
The takeaway
Nerves show you care. Breathe, trust your preparation and enjoy it. Control the controllables.
How BHSports can help
Finding parts of your child’s sporting journey tricky? Whether it’s balancing school and club sport or dealing with setbacks, we’re happy to advise.
Sources
- NHS. Anxiety in children. nhs.uk/mental-health/children-and-young-adults/advice-for-parents/anxiety-in-children