Quick Dip: What Can I Do When I Feel Nervous Before a Race?

A short read for the car journey

Category: Mindset  | Read time: Under 2 minutes

Feeling nervous before a race is normal. You might notice butterflies in your stomach, a faster heartbeat, shaky hands or lots of thoughts going through your head.

Feeling nervous does not mean that you are not ready to race. Sometimes it simply means that the race matters to you and your body is getting ready to do something challenging.

Start with the things you can control. Know which event you are swimming, keep your cap and goggles ready and listen for when you need to go to marshalling.

When your thoughts jump ahead to your result or the other swimmers, think about one simple part of your race. This could be your start, your first few strokes or the pace your coach has asked you to hold.

Taking a few slow breaths can also help you feel calmer. Breathe in gently and let the breath out slowly. You can practise this before race day so that it feels familiar when you need it.

Tell your coach if you are feeling nervous. Your coach can remind you of your race plan, answer a question or give you one clear thing to remember.

You do not need to make every nervous feeling disappear. The aim is to know what to do even when you still feel nervous.

If worries often stop you from enjoying swimming or make you want to avoid training or racing, tell your parent, carer or another adult you trust.

Ask your coach: What should I focus on just before my next race?

Created by Basingstoke Bluefins Coaching Team