It's the big day. Your heart is beating faster, your hands are sweaty and a nervous tingling sensation runs through your body. Nervousness before competitions is a phenomenon that almost every gymnast knows. In this article, we'll show you how to get this nervousness under control with practical exercises and techniques.
Below you will find 6 tips and tricks that you can use immediately!
1. Recognize and accept your nervousness:
The first step to managing nervousness is to understand what it is and why it occurs. Nervousness is the body's natural response to situations that are perceived as challenging or stressful - such as a competition. It's important not to see nervousness as a negative or an obstacle, but as a sign that you are preparing for the upcoming event and taking it seriously.
Instead of suppressing these feelings, accept them. One exercise for this: Write down what you are feeling in a diary before the competition. This will help you to recognize and accept your feelings.
2. Use visualization techniques:
Imagine yourself successfully performing your exercises. Visualize every single step. You stand on the mat, start your routine, perform every jump and every movement with precision, land safely and receive the applause of the audience.
The more realistically you imagine it, the more your brain will get used to it and see it as a "normal" experience. Try to use all your senses, what does my exercise look like in your mind's eye, but also what does it sound like, what does the hall smell like, what do I taste, what do I feel? Take 1-2 minutes for all your senses, ideally 1-2 weeks before your competition, and you will see that your performance will improve and your nervousness will decrease.
3. Breathe deeply
A simple but effective technique to calm your nerves is deep breathing. By breathing in and out slowly and deeply, the body can relax and the mind can focus. You can use this technique anytime, anywhere - whether before a competition, during training or even at home.
Take a few minutes to center yourself and focus on your breathing. Breathe in slowly and deeply, hold your breath for a few seconds and then breathe out slowly. Repeat this exercise several times.
4. YOU can do it!
Positive thinking can make a big difference. Find positive statements or "affirmations" that strengthen you and repeat them regularly. Before the competition, repeat mantras like: "I am prepared", "I can do this", "I am strong and capable". Give yourself positive encouragement! You can do this!
5. Ensure thorough preparation:
Make sure you are well prepared. Do you know the schedule? Do you know when and where you have to compete? Do you have all the necessary equipment with you? Good preparation can help reduce uncertainty and anxiety.
6. No reason to sag
What you eat and drink can also affect your nervousness. Avoid caffeinated drinks, which can increase your nervousness, and eat a balanced diet with enough protein and carbohydrates to keep your energy levels stable.
Also make sure you get enough sleep! Getting enough sleep improves your performance, your concentration and, among many other positive effects, your resistance to stress.
For improved sleep, even when you're on the go, we at Pure Gymnastics recommend the BLACKROLL® RECOVERY PILLOW . This way, you can start the competition feeling refreshed and relaxed.
Whether it's the right gymnastics clothing for a confident appearance or the BLACKROLL® products for effective relaxation and regeneration - in our online shop atwww.puregymnastics.de you will find a variety of products that can help you get your competition nerves under control. Browse through our range and find exactly what you need for your optimal gymnastics experience.
Conclusion:
It's normal to be nervous before competitions. But with these strategies, you can learn to manage your nervousness and even turn it into positive energy. Try them out and find what works best for you. Always remember: you are well prepared and strong.
You can do it! The Pure Gymnastics team wishes you much success!
