First Game Nerves Aren’t a Problem
Across Illinois, athletes are stepping into their first games of the season. Football players are taking their first snaps under the lights. Golfers are stepping onto the course. Volleyball, soccer, and cross-country athletes are preparing for their first competitions.
And somewhere right now, an athlete is lying awake thinking:
Why am I so nervous? Something must be wrong with me.
Let's clear that up before game day:
Nothing is wrong with you.
Nerves aren't a malfunction. They're your body showing up for something that matters.
What Are Those Butterflies Actually Telling You?
When you're nervous, your heart rate increases. Your breathing changes. Your muscles become more alert. Your senses sharpen.
Your body is preparing you to perform.
And here's the interesting part:
That physical response can look a lot like excitement.
The difference is often the story you attach to it.
Threat: "I'm anxious. What if I mess up?"
Readiness: "I'm fired up. Let's go.
Same body. Different interpretations.
And you have more influence over that interpretation than you might think.
Don't Try to Calm Down. Get Ready.
Most athletes hear the same advice when nerves show up:
"Just relax."
But why fight the energy your body is giving you?
You're about to compete under pressure. Your body is supposed to be activated.
Instead of trying to eliminate the nerves, give them a job.
Nerves mean you care. Now give them a direction.
Three Jobs to Give Your Nerves on Game Day
1. Give Them Your First Action
Nerves tend to be loudest during the waiting.
The bus ride. The locker room. Warm-ups. The minutes before the first whistle.
That's when your mind has the most room to wonder:
What if?
Take away some of that uncertainty by deciding your first job before you compete.
"First play, I explode off the line." "First serve, I hit my spot." "First tee shot, small target, full commit."
When the butterflies show up, return to the assignment.
Energy with a destination becomes useful.
2. Use Your Breath to Find Your Focus
You can't always think your way out of a revved-up body.
Sometimes you need to breathe your way into a more usable state.
Before you compete, try:
Inhale for 4.
Exhale for 6–8.
Repeat 3–5 times.
The goal isn't to erase your energy. It's to help you direct it.
Breathe first. Then compete.
3. Remember Why You're Here
When your stomach flips before the game, remind yourself
"This is what wanting feels like."
You didn't spend the summer training, practicing, and pushing yourself so you could feel nothing when game day arrived.
The nerves are part of caring.
They're part of stepping into something that matters.
What If the Nerves Show Up During the Game?
They might.
Maybe you make a mistake. Maybe you miss an assignment. Maybe the game suddenly feels bigger than you expected.
Use the same process:
One long exhale. One clear instruction. Eyes back on the job.
"Next rep." "Next ball." "Next shot." "Next play."
You don't need to feel perfect to perform. You need to return to the present.
Coach Takeaway
I've never told an athlete, "Don't be nervous."
Because nerves aren't proof that you're unprepared. They're proof that you're invested.
The athletes who struggle aren't necessarily the ones who feel the most nervous.
They're often the ones who interpret those nerves as a warning
"I'm not ready."
Instead, think about it this way:
My body is preparing me, not warning me.
That shift can change how you experience game day.
Your Game-Day Move
Each competition, match, game, invitational — finish this sentence in your performance journal. (If you don't have a performance journal, contact me, because you're leaving an important preparation tool on the table.
"When the butterflies show up, their job is __________."
A few to get you started:
Football: "…to fire me off the ball on the first snap." Golf: "…to keep my eyes on the target instead of the trouble." Volleyball: "…to put my first serve on my spot." Soccer: "…to get me a clean first touch." Cross-country: "…to keep my start controlled instead of frantic." Softball/Baseball: "…to lock my eyes on the release point." Basketball: "…to make my first cut hard." Wrestling: "…to make my first shot explosive.
Give your nerves an assignment before the lights come on.
Because butterflies aren't the enemy.
They're the engine.
Point them at the game.
