How to Turn Game Day Nerves into Focused Energy
- Jan 21, 2025
- 4 min read
Renowned author and coach with a unique blend of experience as a former D1 softball player, Certified Mental Performance Consultant, and a distinguished 15+ years honing the mental toughness and resilience of Soldiers through expert teaching and training. Passionate about empowering today's youth.
Nerves on game day are almost as universal as the game itself. From rookies to seasoned pros, every athlete experiences that rush of adrenaline before stepping onto the field, court, or stage. The difference between a good performance and a great one often comes down to how athletes handle those nerves. Instead of letting them spiral into anxiety, they can transform them into focused energy that fuels success.
A story of managing game day anxiety
Steph Curry, one of the greatest shooters in NBA history, openly embraces his pre-game jitters. Before each game, Curry incorporates deep breathing into his warm-up routine to center himself and channel his nervous energy. He often talks about how he views nerves as a sign that he cares, reframing them as a source of focus rather than fear. His approach highlights that even the most accomplished athletes experience jitters, and managing them effectively is a key to success.
Understanding anxiety: A natural response
Game day nerves are your body’s natural response to a high-stakes situation. They trigger a surge of adrenaline, which increases your heart rate, sharpens your senses, and prepares your muscles for action. While this can be helpful, unchecked nerves can lead to overthinking, hesitation, or fatigue.
The key is to reframe nerves as energy rather than fear. When athletes learn to harness this energy, they can stay in control and perform at their best, no matter how high the stakes.
Strategies to manage game day nerves
Managing nerves is about preparation, mindset, and in-the-moment tools. Here are three proven strategies to help athletes turn nervousness into focus:
1. Pre-game routines: Establishing consistency and calm
A solid pre-game routine creates a sense of control and familiarity that can calm pre-game jitters. This might include:
Listening to a favorite playlist.
Stretching or doing light exercises.
Mentally rehearsing key plays or techniques.
Example: Tennis star Rafael Nadal is known for his meticulous pre-match routine, from how he places his water bottles to his exact movements before serving. These rituals help him create a mental zone of focus and calm, even in high-pressure moments.
2. Breathing techniques: Reducing stress in the moment
Controlled breathing is one of the simplest and most effective ways to manage nerves. Deep, deliberate breaths send signals to the brain to calm the body.
Try this: The 4-7-8 technique:
Inhale through your nose for 4 seconds.
Hold your breath for 7 seconds.
Exhale slowly through your mouth for 8 seconds.
Repeat this cycle 3–4 times to feel more centered.
Example: Basketball legend LeBron James incorporates breathing exercises into his pre-game routine to maintain focus and composure under pressure.
3. Visualization: Seeing success before it happens
Mental rehearsal is a powerful way to build confidence and reduce anxiety. By vividly imagining themselves executing key plays or handling challenging moments, athletes create a mental roadmap for success.
Example: Swimmer Michael Phelps famously visualized every aspect of his races, including potential setbacks like his goggles filling with water. When that scenario happened during the Olympics, his mental preparation allowed him to stay calm and win gold.
Real-world success story
Soccer star Megan Rapinoe has shared how she channels game day nerves into focus by combining routines, mindfulness, and visualization. Before major matches, she sticks to consistent habits, practices deep breathing, and visualizes herself scoring goals. These strategies have helped her perform under immense pressure, including leading the U.S. Women’s National Team to multiple championship victories.
What’s the adults’ impact on kids?
Parents and coaches play a significant role in shaping how young athletes perceive and manage nerves, often without realizing it. Their language and body language can unintentionally amplify anxiety if they seem overly critical, impatient, or tense. For example, saying things like, "This is the most important game of your life," or pacing nervously on the sidelines can add unnecessary pressure. Instead, focus on keeping your cues supportive and calming.
Here are a few tips:
Use encouraging language: Replace outcome-focused statements with process-oriented ones, like, "Give your best effort," or, "Focus on what you can control."
Maintain a calm presence: Your body language matters. Avoid crossing your arms, fidgeting, or showing visible frustration, as these can signal tension to the athlete. Instead, practice open, relaxed postures.
Validate their feelings: Acknowledge that nerves are normal and can be helpful. Saying, "Feeling nervous means you care – it’s your body getting ready to perform," can reframe nerves in a positive light.
By staying composed and choosing your words thoughtfully, you create an environment where athletes feel supported and confident, rather than overwhelmed.
Take control of game day nerves
Game day nerves don’t have to derail performance – they can fuel it. With the right tools and mindset, any athlete can turn their nerves into an advantage, stepping onto the field with confidence, clarity, and purpose.
To help you take the next step, I’ve created a free guide packed with actionable tools to build mental toughness in youth athletes. Click here to download your copy and start transforming the way your athlete approaches challenges, both in sports and in life.
For more tips on building Confident, Calm, and Clutch young athletes, join my newsletter here.
Read more from Valerie Alston
Valerie Alston, Mental Performance and Resilience Coach
Drawing from a rich background as a former D1 softball player and a Certified Mental Performance Consultant, she boasts over 15 years of experience dedicated to teaching and training Soldiers in the intricate art of mental toughness and resilience. As a distinguished author and coach, she brings a unique perspective to the realm of performance enhancement. Currently, her passion lies in empowering today's youth, leveraging her expertise to build and foster resilience through sports and mental toughness training, ensuring the next generation thrives in both their athletic pursuits and broader life challenges. With a comprehensive approach to athlete development, she extends her expertise to parents and coaches. Committed to enhancing understanding, she collaborates with them to impart valuable insights on building the mental toughness of young athletes, fostering an environment that nurtures resilience and unleashes their full potential.
