Coping with pre-race nerves

Last Updated on November 1, 2023 by admin

In this article, we will provide advice, hacks and tips on coping with pre-race nerves.

Most competitive swimmers experience pre-race nerves.

However, it’s how the swimmer copes with and positively channels those pre-race nerves that can make all the difference to their quality of performance.

Types of pre-race nerves

There are two main types of pre-race nerves, most commonly referred to as pre-race jitters and pre-race anxiety.

Pre-race jitters

Most competitive swimmers experience pre-race jitters.

Pre-race jitters are a natural reaction and can be a positive benefit by helping the swimmer to maintain their focus and perform to their optimum.
This can include a feeling of pre-race excitement.
The swimmer may also experience ‘butterflies’ in their stomach.
However, some swimmers turn their pre-race jitters into negative pre-race anxiety.

Pre-race anxiety

Some competitive swimmers experience pre-race anxiety.

Pre-race anxiety is usually a swimmer’s negative reaction to the stress and fears caused by competing in an event.
This is usually of negative benefit to the swimmer.
It usually creates tension and affects the swimmer’s ability to focus.
Pre-race anxiety usually impairs the swimmer’s ability to perform to their optimum.

Pre-race nerves symptoms

To help the swimmer distinguish between pre-race jitters and pre-race anxiety, we have listed below the common symptoms for both.

Pre-race jitters symptoms

Swimmers who experience pre-race jitters usually show signs of some of the following symptoms.

Embracing any pre-race excitement and ‘butterflies’ is natural and beneficial.
Feeling alert, full of energy and motivated.
Feeling ready to take on the competitive challenge.
Excited about competing and can’t wait for the start of the event.
Focused on achieving their goals.

Pre-race anxiety symptoms

Swimmers who experience pre-race anxiety usually show signs of some of the following symptoms.

Worried that the pre-race excitement and butterflies will lead to pre-race anxiety.
Feeling scared or apprehensive about the event.
They are worried about competing and their fellow competitors.
Having difficulty focusing or staying calm.
Feeling physically sick.
Feeling tired and drained before their event starts.

There can be many causes of a swimmers pre-race anxiety — **There can be many causes of a swimmer’s pre-race anxiety**

A swimmer who experiences pre-race anxiety should analyse its causes and formulate plans to overcome them.

Common causes of pre-race anxiety include,

Focusing on the ‘uncontrollables’

It’s also important that swimmers ignore the things they can’t control.

These are commonly referred to as ‘the outcomes’.
During a competition, they usually include things like focusing on the swimmer’s opponents, focusing on achieving a certain time or focusing on the result of the race.
Focusing on the outcomes often creates unnecessary stress and anxiety, which can lead to poor performance.

Swimmers should remain focused on the things they can control.

These are commonly referred to as ‘the process’.
These usually include things like the swimmer’s mindset or attitude and the swimmer’s performance or actions.

Fear of failure

Many competitive swimmers become anxious and stressed about the fear of failure.

They worry about how they will be perceived by their teammates, coach or their parents.
It’s a fact of life for swimmers at all levels, that there are times when things don’t go exactly how they had planned.
The moments after a disappointing swim can leave a swimmer feeling annoyed, frustrated and upset.
What can make a huge difference to a competitive swimmer’s long-term success is how they deal with any swimming setbacks.

Many of the world’s top swimmers use swimming setbacks as extra motivation.

They use it as a further opportunity to review their preparation, training and competitive performance.
This can enable them to come back even better and stronger.

A negative mindset

Some swimmers increase their chances of a poor competitive performance even before entering the water by having a negative mindset.

A negative mindset can often undermine a swimmer’s confidence and increase pre-race anxiety levels.
Swimmers should regularly practice the many techniques available to improve their mindset, including self-talk and visualisation.

Inconsistent training

**Some swimmers can become anxious about the quality of their training**

Most competitive swimmers go through periods where their training has not gone as well as they would have liked.

This may be down to several factors including, being busy at school or work or returning to training shortly after an illness or injury.
It could be that the swimmer feels that training has been tough and they are a bit demotivated.
This can cause the swimmer to be anxious about competing.
When this occurs, the swimmer should talk to their coach and express their concerns and ideally come up with a joint plan to get the swimmer’s training back on track.

Unrealistic goals and expectations

Some competitive swimmers increase their pre-race anxiety levels, by setting themselves unrealistic goals and expectations.

For example, expecting to set a personal best time, when underperforming during training.
Swimmers should set themselves realistic swimming goals.
Not only can this keep their progress on a realistic track but this can also help reduce pre-race anxiety levels.

A poor warm-up

**A proper warm-up can help to reduce anxiety levels**

A proper warm-up will not only help to prepare the swimmer for their event but can help to reduce their anxiety levels.

Poor pre-race and post-race routines

How a swimmer prepares for a race and recovers from an event can help to reduce their anxiety levels. This includes,

Ensuring that they have the correct kit.
They have enough good nutritional food and drink with them.
Ensuring that they warm up correctly.
They keep occupied constructively between events.
They perform a poolside/deck warm-up before their event.
Ensuring they avoid distractions and stay relaxed in the whipping area/call room.
They stay focused on the poolside/deck before the start of their event.
They dry off and change between events.

Takeaways

In this article, we will provide advice, hacks and tips on coping with pre-race nerves.

Most competitive swimmers experience pre-race nerves.
However, it’s how the swimmer channels those pre-race nerves that can make all the difference in their quality of performance.
There are two main types of pre-race nerves, most commonly referred to as pre-race jitters and pre-race anxiety.
Most competitive swimmers experience pre-race jitters.
Pre-race jitters are a natural reaction and can be a positive benefit by helping the swimmer to maintain their focus and perform to their optimum.
Some competitive swimmers experience pre-race anxiety.
Pre-race anxiety is usually a swimmer’s reaction to the stress and fear caused by competing in an event.
This is usually of negative benefit to the swimmer.

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