From Anxiety to Advantage: Turning Your Pre-Match Nerves into Power

It's a feeling every player knows: the shaky hands, the butterflies in your stomach, the sudden doubt that creeps in right before a big match. Pre-match nerves can be a real hurdle, turning excitement into anxiety. But here's the good news: you can learn to manage them.

Understand What's Happening

First, it's important to recognise that nerves are a normal, physiological response. Your body is preparing for a high-stakes situation. This is your fight-or-flight response kicking in, releasing adrenaline and cortisol. While this can feel overwhelming, a little bit of this arousal can actually sharpen your focus and reaction time. The key is to keep it from tipping over into panic.

The Power of Preparation

Anxiety often stems from a fear of the unknown. The more prepared you are, the more confident you'll feel. This isn't just about physical practice, but mental preparation as well.

• Create a Routine: Having a consistent pre-match routine can be incredibly grounding. This might include what you eat, the music you listen to, or a specific warm-up sequence. The familiarity of the routine tells your brain, "I've got this."

• Visualise Success: Spend time visualising your performance. Picture yourself executing plays perfectly, responding calmly to challenges, and ultimately, succeeding. This isn't about daydreaming; it's about mentally rehearsing success.

• Focus on the Process, Not the Outcome: It's easy to get caught up in the potential outcome—winning or losing. Instead, shift your focus to the immediate task at hand. What's the next point? The next shot? By focusing on the process, you'll feel more in control and less intimidated by the final result.

In the Moment: Practical Techniques

When the nerves start to build, you can use these simple techniques to regain control.

• Breathe: It sounds basic, but it's incredibly effective. When you're nervous, your breathing becomes shallow and rapid. Take a few deep, slow breaths. Inhale for four counts, hold for four, and exhale for four. This simple act can calm your nervous system.

• Use a Mantra: A short, positive phrase can help refocus your mind. Something like "I am prepared," "One thing at a time," or "Trust your training." Repeat it to yourself to drown out the negative chatter.

• Shake it Out: Physically releasing tension can help. Shake out your arms and legs. Jump up and down. This can literally "shake off" some of that nervous energy. Sometimes you'll see players pull up their socks or goalkeepers might re-strap their gloves.

Pre-match nerves are a sign that you care about your performance. Don't fight them; learn to manage them. With the right mindset and a few practical tools, you can transform that nervous energy into a powerful force for focus and success.

 Ready to take control of your mindset and perform at your best? Sign up for our FREE 5-week online mindset program starting in September. We'll give you the tools and strategies to overcome nerves, build confidence, and unlock your full potential.