Why Nerves Are Your Secret Weapon Before a Big Game

Every athlete, from first-time players to Olympic champions, has felt it - the racing heart, sweaty palms and those “butterflies” in the stomach before a big performance. Most people think nerves are a problem - something to “get rid of” - but the truth is, they can be your greatest ally.

1. What Nerves Really Mean
Feeling nervous means your body is preparing for action. Your brain releases adrenaline, which increases blood flow to your muscles, sharpens focus and primes your body to perform.
That fluttery stomach? It’s because blood is moving away from your digestive system and into your muscles, where it’s needed most for quick movements, strength and endurance. In other words, your body is saying, “Let’s go!”

2. The Performance Boost

• Faster reactions – Nerves heighten your awareness so you spot opportunities and threats quicker.
• Increased strength – Adrenaline can give you a temporary strength boost.
• Sharper focus – Your brain filters distractions so you can zero in on the task.

3. How to Use Nerves in Your Favour

• Label it differently – Instead of “I’m nervous,” say “I’m excited.” This small change reframes how you feel.
• Thank your nerves for showing up – They’re a sign you care about your performance. If it didn’t matter to you, you wouldn’t feel them.
• Breathe with purpose – Try a 4-4-4-4 “box breathing” pattern to settle racing thoughts.
• Pre-game routine – Having a consistent warm-up and mental routine gives your brain familiarity and control.

4. Remember: Everyone Feels It
Your favourite sports stars? They still get nervous. The difference is, they’ve learned to channel it. Next time you feel your heart pounding, remind yourself: this isn’t fear - it’s fuel.

Conclusion:
Nerves don’t hold you back. They prepare you to perform. Learn to work with them, and you’ll find they’re not the problem…they’re your superpower.

Reference List:

Castro-Sánchez, M., Zurita-Ortega, F., Ubago-Jiménez, J.L., González-Valero, G., García-Mármol, E. and Chacón-Cuberos, R., 2019. Relationships between anxiety, emotional intelligence, and motivational climate among adolescent football players. Sports, 7(2), p.34.

Donachie, T.C., 2018. Perfectionism, Overthinking and Emotions in Youth Footballers (Doctoral dissertation, University of Leeds).

Gould, D., Wilson, C.G., Tuffey, S. and Lochbaum, M., 1993. Stress and the young athlete: The child’s perspective. Pediatric Exercise Science, 5(3), pp.286-297.