Coping with pre-race nerves

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’ as 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 to focus or stay calm.
• Feeling physically sick.
• Feeling tired and drained before their event starts.

Coping with pre-race nerves

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 a 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.

We have produced a related article on improving a swimmer’s focus. Which you can view by clicking this link: improving a swimmer’s focus.

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.

We have produced a related article on how to deal with swimming setbacks. Which you can view by clicking this link: how to deal with swimming setbacks.

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 the increase pre-race anxiety levels.
• Swimmers should regularly practice the many techniques available to improve their mindset, including self-talk and visualisation.

We have produced a related article on developing a positive swimming mindset. Which you can view by clicking this link: developing a positive swimming mindset.

We have produced a related article on how to best use: swimming self-talk. Which you can view by clicking this link: how to best use: swimming self-talk.

We have produced a related article on swimming visualisation: an introduction. Which you can view by clicking this link: swimming visualisation: an introduction.

Inconsistent 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.

We have produced a related article on the benefits of setting swimming goals. Which you can view by clicking this link: the benefits of setting swimming goals.

A poor warm-up

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

We have produced a related article on a competitive swimming warm-up. Which you can view by clicking this link: a competitive swimming warm-up.

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.

We have produced a related article on how to prepare for a swim meet. Which you can view by clicking this link: how to prepare for a swim meet

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 swimmer 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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