It is normal for a talented player to experience pre-game nerves; often, these feelings are simply the body preparing for high-intensity performance. The goal is not to eliminate nerves, but to manage them so they enhance your focus rather than hinder your play.
Preparation and Routine
Preparation is the key. When you know you have done the work, your brain has less reason to worry.
- Establish a Pre-Match Routine:
Follow the same steps every game (e.g., specific warm-up music, taping your socks, or checking your equipment). Routines provide a sense of control and familiarity. -
Visualise Success:
Spend 5–10 minutes the night before or during your travel to the game visualizing successful actions—making a clean first touch, completing a key pass, or winning a 1v1 tackle. -
Preparation Checklist:
Pack your bag the night before to make sure you have the gear you need to play e.g. shin guards.
Psychological Reframing
How you label your physical symptoms changes how you experience them.
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Reframe Nerves as Excitement:
Physiological signs of anxiety (elevated heart rate, butterflies, shaky hands) are identical to the signs of excitement. Tell yourself, “My body is getting ready to perform,” rather than “I am nervous.” -
Focus on the Process, Not the Outcome:
If you focus on the score, or people watching, you increase pressure. Shift your focus to micro-goals:- “I will focus on my first touch.”
- “I will scan the field before I receive the ball.”
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“I will track back defensively on every transition.”
- The “Five-Minute Rule”:
Give yourself permission to be nervous until the first whistle. Once the game starts, focus entirely on your immediate job for the first five minutes. By then, the “game speed” will take over and nerves typically vanish.
Physical Regulation
When nerves take over, use your body to signal safety to your brain.
- Box Breathing:
If you feel overwhelmed, use a simple breathing technique:- Inhale for 4 seconds.
- Hold for 4 seconds.
- Exhale for 4 seconds.
- Hold for 4 seconds.
- This forces your heart rate to stabilise.
Refraiming Thought Traps:
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Thought Trap
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Reframe
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|---|---|
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“What if I make a mistake?”
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“Mistakes are how I learn; even professionals make mistakes.”
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“I need to impress the coach.”
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“I am here to play my game and support my teammates.”
|
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“I’m worried about the result.”
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“I can only control my effort, attitude, and focus.”
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Summary for Match Day
- Accept the feeling:
Acknowledge you are nervous, then move on. - Focus on your team:
Shifting your mindset toward helping teammates takes the spotlight—and the pressure—off yourself. -
Stay present:
If a mistake happens, use the “Next Play” mentality. Dwelling on a bad touch only creates more anxiety for the next minute.
Remember:
Elite players don’t stop feeling nervous; they just get better at managing their feelings.
Video:
Calm Nerves Pregame With These 5 Sport Psychology Exercises:
Video:
Strategies to Handle Nerves at the start of a game:
Go Well,
Dr. Jeff Kemp OAM
Board Director Gold Coast United FC
