Game Day Nerves: How to Help Your Young Athlete Feel Calm, Confident, and Ready to Compete

Learn how mental rehearsal, visualization, and simple pre-game routines can help young athletes manage nerves, build confidence, and prepare for competition.

It's game day. Your athlete has practiced all week, packed their gear, and is ready to compete.

But on the drive to the field, rink, or court, something changes.

They're unusually quiet. Maybe they're complaining about a stomachache. Maybe they're talking about how good the other team is, worrying about making a mistake, or telling you they don't want to play.

As a parent, your first instinct might be to say, "Don't be nervous. You've got this!"

But what if there's a better way to help?

Game day nerves aren't necessarily a sign that your athlete lacks confidence. They're often a normal response to doing something that matters.

And with the right mental preparation, young athletes can learn to manage those nerves, focus on what they can control, and step into competition feeling more prepared.

One of the most useful skills they can develop is mental rehearsal.

Why Do Young Athletes Get Nervous Before Games?

Whether your child plays hockey, lacrosse, soccer, basketball, baseball, or another competitive sport, pre-game nerves are common.

Before competition, the body activates its stress response. Heart rate may increase, breathing may become faster, muscles may feel tense, and the mind may start racing.

These physical sensations aren't always a problem. In fact, a certain level of activation can help athletes feel energized, alert, and ready to perform.

The challenge comes when an athlete interprets those sensations as a sign that something is wrong.

They might think:

• What if I mess up?

• What if I let my team down?

• What if the coach gets upset?

• What if I don't play well?

• What if everyone is better than me?

When attention shifts from playing the game to worrying about the outcome, athletes may struggle to stay focused on the task in front of them.

The goal isn't to eliminate nervousness. It's to help athletes perform effectively even when nerves are present.

That starts with learning how to prepare the mind, not just the body.

What Is Mental Rehearsal in Sports?

Mental rehearsal, sometimes called visualization or motor imagery, is the practice of mentally preparing for an activity before physically performing it.

Instead of simply hoping they'll play well, athletes intentionally imagine themselves executing specific skills, responding to challenges, and making decisions during competition.

For example:

A hockey player might mentally rehearse receiving a pass under pressure, keeping their head up, and making a smart play.

A lacrosse player might imagine moving their feet on defense, communicating with teammates, and recovering after getting beaten on a dodge.

A soccer player might rehearse taking a controlled first touch, finding an open teammate, and staying composed when the opposing team presses.

Mental rehearsal can involve more than pictures. Athletes can imagine what they see, hear, and feel during competition, including their movements, breathing, and decision-making.

Research on motor imagery suggests that structured mental practice can support skill learning and performance, particularly when combined with physical training.

Mental rehearsal is not a replacement for practice. It's another way to prepare for the demands of competition.

Why Mental Rehearsal Can Help With Game Day Nerves

Many young athletes spend time imagining everything that could go wrong.

Mental rehearsal gives them an opportunity to intentionally practice a different response.

Instead of repeatedly thinking, "What if I make a mistake?" they can mentally practice what they'll do when a mistake happens.

Instead of worrying about a difficult opponent, they can rehearse staying focused on their responsibilities.

Instead of trying to control the final score, they can visualize executing the next play.

Mental rehearsal may help athletes in three important ways.

1. Building Familiarity With Competition

When athletes mentally rehearse realistic game situations, those situations may begin to feel more familiar.

They can practice responding to the pace, pressure, and unpredictability of competition before stepping onto the playing surface.

This doesn't guarantee a perfect performance, but it can help athletes approach challenges with a plan.

2. Strengthening Confidence Through Preparation

Confidence doesn't have to depend on the outcome of the last game.

Athletes can build confidence by recognizing what they've practiced, understanding their responsibilities, and preparing for situations they may encounter.

Mental rehearsal reinforces a simple message:

I've prepared for this. I know what to focus on. I can respond to whatever happens next.

3. Practicing How to Respond to Mistakes

Mistakes are inevitable in sports.

Even elite athletes miss shots, turn over the ball, lose possession, and make poor decisions.

What matters is how quickly they can redirect their attention.

Mental rehearsal allows athletes to practice responding to adversity before it happens.

Imagine making a mistake, taking a steady breath, identifying the next task, and returning attention to the game.

This is an important part of developing mental resilience.

A Simple 5-Minute Mental Rehearsal Routine Before a Game

Young athletes don't need a complicated visualization routine to get started.

Five intentional minutes can provide a useful introduction to mental preparation.

Minute 1: Settle Your Body

Find a comfortable position, either sitting in the car, standing in the locker room, or sitting quietly before warm-ups.

Take a few slow, comfortable breaths.

Relax your shoulders and unclench your jaw.

Notice how your body feels without trying to force yourself to become completely calm.

The goal is to create a moment of awareness before shifting attention to the game.

Minute 2: Picture Your First Few Plays

Imagine stepping onto the field, court, or ice.

Picture yourself moving with purpose, communicating with teammates, and executing the skills you've practiced.

Keep the imagery realistic and specific to your sport.

Rather than imagining scoring the winning goal, focus on the actions that help you play well.

Minute 3: Rehearse a Challenge

Now imagine something doesn't go your way.

You miss a shot. Lose the puck. Make a bad pass. Get beaten on defense.

Instead of stopping the visualization, practice your response.

Take a breath.

Refocus.

Move to the next play.

You're not rehearsing failure. You're rehearsing how to respond.

Minute 4: Choose Your Focus

Identify one or two things within your control.

Examples include:

• Move my feet.

• Communicate with my teammates.

• Stay aggressive.

• Win my next battle.

• Make the simple play.

• Keep my head up.

These become your performance cues.

They give your mind somewhere useful to go when nerves or distractions appear.

Minute 5: Finish With Readiness

Imagine yourself entering the game feeling prepared and focused.

You don't need to feel perfectly confident or completely relaxed.

Remind yourself:

"I've prepared. I know my job. I'm ready for the next play."

Then transition into your physical warm-up.

What Parents Should Say to a Nervous Athlete Before a Game

Parents play an important role in helping young athletes develop healthy relationships with competition.

But sometimes well-intentioned comments can unintentionally increase pressure.

Telling a nervous athlete to "just relax" or "don't worry" may leave them feeling as though their emotions are something they need to fix.

Instead, try acknowledging their feelings and redirecting attention toward preparation.

Instead of: "Don't be nervous."

Try: "It's okay to feel nervous. Your body is getting ready to compete."

Instead of: "You need to have a big game today."

Try: "What's one thing you want to focus on today?"

Instead of: "Don't make the same mistakes as last game."

Try: "If something doesn't go your way, how will you reset?"

Instead of: "You should be confident."

Try: "Think about how you've prepared this week."

These small changes can help athletes shift away from outcome-based pressure and toward controllable actions.

They also reinforce that a parent's support isn't dependent on performance.

The Car Ride to the Game: An Opportunity for Mental Preparation

For many families, the drive to competition becomes an unofficial pre-game meeting.

Parents may review strategy, discuss the opponent, or offer last-minute coaching advice.

But the car ride can also become a source of unnecessary pressure.

Consider a different approach.

Ask your athlete what helps them feel ready.

Some athletes enjoy talking through their goals. Others prefer music, quiet time, or a short guided mental rehearsal.

You might ask:

"Do you want to talk about the game, listen to music, or just relax?"

Giving young athletes some ownership over their pre-game routine can help them develop independence and confidence.

And remember, not every moment before competition needs to become a teaching moment.

Sometimes the most helpful thing a parent can do is provide a calm, supportive environment.

Game Day Confidence Is Built Before Game Day

Mental preparation is most effective when it becomes a consistent habit rather than something athletes only use when they're nervous.

Just as athletes practice shooting, passing, skating, running, and lifting, they can practice mental skills throughout the week.

A simple routine might include:

During practice: Use a performance cue such as "quick feet" or "next play."

The night before competition: Spend a few minutes mentally rehearsing specific game situations.

On game day: Use a short breathing and visualization routine.

After competition: Reflect on one thing that went well and one thing to improve.

Over time, these routines can help athletes develop a more consistent approach to preparation, regardless of the opponent, environment, or stakes.

What If Your Athlete Still Feels Nervous?

Even with preparation, some athletes will continue to experience nerves before competition.

That's normal.

Mental skills training isn't about guaranteeing that an athlete will always feel calm or confident.

It's about building the ability to recognize emotions, respond intentionally, and remain engaged in the game.

If anxiety becomes severe, leads to repeated avoidance of sports, or significantly interferes with sleep, school, or daily life, consider speaking with a qualified pediatric healthcare or mental health professional.

For most athletes experiencing typical pre-competition nerves, developing a repeatable mental preparation routine is a practical place to start.

Help Your Athlete Prepare Beyond the Physical With Game Day Prep

Most young athletes spend hours developing their physical skills.

They attend practices, work with coaches, train in the gym, and compete throughout the season.

But how much time do they spend learning how to prepare mentally?

At Unbroken Athlete, we believe preparation goes beyond physical training.

That's why we created Game Day Prep, a resource designed to help athletes develop the skills and routines that support readiness before, during, and after competition.

Game Day Prep focuses on four essential components:

Mental & Emotional Preparation

Learn practical strategies for managing nerves, building confidence, developing mental rehearsal routines, and responding to challenges during competition.

Nutrition & Hydration

Understand how to fuel before competition, maintain energy during demanding game days, and support recovery afterward.

Tactical & Technical Preparation

Develop intentional preparation habits that help athletes understand their roles, focus on their responsibilities, and enter competition with a plan.

Recovery

Learn how post-game nutrition, sleep, movement, and recovery habits contribute to readiness for the next practice or competition.

Start With Free Access to Unbroken Athlete: Game Day Prep

Parents and athletes can explore Unbroken Athlete through our free limited-access resources, including educational content from The Resilient Athlete Lab.

For athletes who want to take their preparation further, Game Day Prep provides a more structured approach to building