Stress before and during games is a common occurrence for players, especially young ones. Here are some specific tips to help you better cope with stress and perform at your highest level:
1. Focus on Breathing
When you feel tense, try taking deep, slow breaths. Controlled breathing helps calm your nervous system and reduce anxiety. Practice the 4-4-4 breathing technique: inhale for 4 seconds, hold for 4 seconds, and exhale for 4 seconds.
2. Use Visualization
Imagine yourself performing successfully on the field. This mental exercise helps increase self-confidence and concentration, preparing you mentally for the game. This method is widely used by professional players to calm their nerves and stay focused.
3. Set Small Goals
Before each game, set small, achievable goals, such as “make accurate passes” or “stay focused for 5 minutes straight.” This helps keep your mind occupied and away from the pressure of the score.
4. Don’t Focus All Your Energy on Winning
See the game as an opportunity to improve your skills. Sometimes the pressure of winning creates more stress than the game itself. Focus on your effort and personal progress, not just the score.
5. Get Support from Teammates
Talk to your teammates and coaches about your feelings of stress. Everyone experiences this emotion, and the support of the group helps to overcome the pressure.
By practicing these techniques, you will feel better prepared to deal with stress and improve your performance on the field!