- Bethany-May Rowe
I competed for the first time in Jiu-Jitsu about a year and a half ago and could not have been more nervous. Nothing prepares you for the jittery stomach, the adrenaline dump and the chaos of being in a noisy, unfamiliar environment. In the first round, my body reacted to everything at 100%, burning way more energy than necessary. I was also terrified I’d be sick on my opponent as soon as we shook hands...It was a close shave.
The truth is, no amount of cardio can fully prepare you for the mental side of competing. Calming your nerves takes its own kind of training, to figure out what conditions help you feel steady and in control of your body. But here’s the good news: it’s a skill you can build. Everyone has their own methods, but these are the five techniques I use every time I compete to manage my nerves and lock in for my best performance.
Develop a pre-competition routine
Whether it’s walking around the venue, doing breathing exercises, or listening to your match-day playlist while you stretch, a routine makes the unfamiliar more familiar. It creates a sense of control, keeps you grounded and helps to sharpen your focus.
Get to the venue early
Not just to weigh in and grab a corner for your bags. Arrive with enough time to settle in. Soak in the sounds, colours, smells and the overall energy of the place. Competitions can overwhelm your senses and giving yourself time to adjust helps your nerves settle. Plus, rushing around can amplify your anxiety. Arriving early lets you move through your routine calmly and set the tone for the day.
Communicate your preferences
Competing in combat sports is a uniquely intense experience, so whether you’re with your coach, teammates, or family, don’t be afraid to share what you need to get into the right headspace. Maybe you want to put on headphones, sit quietly by yourself, or go for a walk. Whatever helps you lock in, say it and do it.
Move the nerves out
If the butterflies in your stomach turn into numb, tingly arms and legs, don’t worry! We’ve all been there. It really helps to get moving. Go for a walk or find an exercise that helps to shake out your body. Skipping is my go-to. It gives me a steady rhythm to focus on and I think about pressing my toes into the ground, channeling that nervous energy out of me. The best part? You can do it anywhere and you don’t need anyone else around.
Visualise what you’re going to do
As your match approaches, it’s easy to panic and worry you’ve forgotten everything you’ve learned, but you haven’t. You’ve drilled it. You’ve sparred it. You know it. Visualisation helps bridge that gap between training and performance. Picture yourself stepping onto the mat, listening to the ref and making the first move, flowing through the techniques you’ve practiced. By mentally walking through it, you prime your body to follow smoothly when the time comes.
Try positive affirmations
It might not be for everyone, but for me, affirmations work wonders. I don’t even say them out loud, just in my head before I step on the mat. Simple reminders like: I’ve worked hard. I’m skilled. I’m strong. These words help me shift my focus from doubt to confidence, giving me that final mental boost before the match.
Turning Nerves into Fuel
Competition nerves are part of the game, but they don’t have to control you. By making small adjustments on comp day like arriving early, creating a solid routine and visualising success, you give your mind and body the chance to work together instead of against each other.
At the end of the day, nerves are just a fight or flight response. Your body is preparing you to protect yourself and do what you need to do. With the right strategies, you can turn those nerves into the fuel that drives your best performance, boosting your focus, energy and presence.
