How Can My Athlete Calm Pre-Game Nerves? Building a Routine That Works

Every athlete gets nervous.

The night before a big game, sleep doesn’t come easy. The morning of, breakfast feels impossible. In warm-ups, legs feel heavy and hands feel shaky.

Most athletes assume they’re the only one who feels this way. They’re not.

Nerves are one of the most common experiences in sports—from a 10-year-old’s first tournament to a professional in a playoff game. The goal isn’t to make nerves disappear. The goal is to know what to do with them.

Why Do Athletes Get Nervous?

Nerves are the body getting ready to compete.

When something matters, the nervous system speeds up:

• Heart rate rises
• Breathing gets faster
• Adrenaline kicks in
• Senses sharpen

That’s the same response that helps athletes react faster and play harder.

Nerves aren’t a sign that something is wrong. They’re a sign that something matters.

It’s Not the Feeling—It’s the Story

Two athletes can feel the exact same pounding heart before a game.

One thinks:

• “Something’s wrong.”
• “What if I mess up?”
• “Everyone’s watching me.”

The other thinks:

• “My body is ready.”
• “This is what I trained for.”
• “Let’s go.”

Same body. Different interpretation.

Athletes who reframe nervous energy as excitement tend to perform better than athletes who try to force themselves to calm down. Telling yourself to relax rarely works. Telling yourself “I’m ready” usually does.

What a Pre-Game Routine Actually Does

A routine isn’t a superstition. Lucky socks don’t do much.

A real routine:

• Gives attention somewhere to go besides worst-case scenarios
• Makes a high-pressure moment feel familiar
• Puts the athlete in charge of what they can control

We see this every day at The Ave. Every session starts with the same band warm-up: band squats, external rotations, side steps and tip-toe side steps. Athletes do it so many times it becomes automatic. By the time they finish, their body knows it’s time to work—and their mind follows.

A pre-game routine works the same way.

Building a Pre-Game Routine in Five Steps

1. Start the night before.

Protect sleep and food first. Pack the bag the night before. Then spend two or three minutes picturing the game: the first play going well, then a mistake, then a strong recovery from it.

2. Breathe with a longer exhale.

In through the nose for four counts. Out through the mouth for six. Five or six rounds is enough—and it works on the bench, in line or at the free-throw line.

3. Pick a cue word.

One or two words about action:

• “Attack.”
• “Quick feet.”
• “Next play.”

Avoid “don’t” cues like “don’t miss.” The brain hears the second half louder than the first.

4. Know your controllables.

Effort, body language, communication and how you respond to mistakes are yours. The score, the referee and playing time are not.

5. Warm up the same way every time.

Same order. Same pace. Same playlist. Familiarity is the point.

When Nerves Still Take Over

Some days they will.

When a game starts slipping, use a simple reset:

• One long breath out
• Say the cue word
• Focus on the very next play

Not the next quarter. Not the scoreboard. Just the next play.

If an athlete is losing sleep for days before competing, feeling sick on most game days or losing their love for the sport, it’s time to get support. If anxiety shows up outside of sports too, talk with your pediatrician or a licensed mental health professional.

What Parents Can Do

The car ride to the game matters more than most parents realize.

Keep it light.

If they want to talk about anything other than the game, follow their lead.

Ask, don’t instruct.

“What’s your plan today?” lands better than a list of reminders.

Make it about effort.

“I love watching you play” takes pressure off. “You need to score today” adds it.

Let them lead after the game.

A quiet ride home is okay.

How The Ave Helps Athletes Compete With Confidence

At The Ave, we train the mental game the same way we train speed and strength—with reps.

Mental performance coaching with Coach Cami Duboy helps athletes build:

• Pre-game routines that hold up under pressure
• Focus that stays on the next play
• Confidence after mistakes
• Composure in big moments

Sessions are available in person at our Greenwich performance center or virtually. Learn more about mental performance coaching at The Ave.

Final Thoughts

Nerves are part of competing.

What athletes do with them is a skill.

Teaching young athletes to understand their nerves—and giving them a routine to lean on—helps them play freer, bounce back from mistakes and enjoy the sports they love for years to come.

Breathe. Trust your training. Play the next play.