For our young athletes heading towards grand final games, this is the moment they’ve been training for all season. They’ve pushed through challenges, mastered new skills and shown up for their teammates.
And even though the scoreboard doesn’t define them, they’ll want to be locked in for their big game.
Each of them will handle the pressure differently. Here’s my tips on how we can help them stay focused and calm their nerves.
Keep the environment positive
There’s likely to be lots of talk in the lead up to the game about team tactics, what-if scenarios, and final scores. We need to let them go through this process. However, find a way to weave in reminders of their progress and praise them for their hard work and commitment during the season. This puts the spotlight back on their effort rather than results.
Maintain balance in their routine
Encourage them to balance their training load with proper rest, good nutrition and stretching. If your child is an overthinker then listening to their favourite playlist, watching Netflix and even hanging out with the family pets will help quieten the internal chatter.
Also doing something for fun that isn’t sport related will help them unwind and release their nervous energy.
Fuel their bodies
Avoid empty calories that have zero nutritional value. A mix of protein, complex carbohydrates and healthy fats should be on the menu and sugary drinks replaced with water.
Some snack ideas include:
- Bananas
- Oats with berries
- Sweet potato wedges
- Hummus with veggie sticks
- Greek yoghurt with granola
- Smashed avocado and eggs on sourdough
Be a calming influence
Stay calm and composed yourself. Kids will often mirror the emotions of their parents, so showing you’re calm will help them feel more at ease.
Avoid talking too much about the big game – unless they bring the topic up. They may have raised it 97 times, but the 1 time you bring it up will always be the wrong time!
Chat about goals and expectations
When they’re discussing the game with you, use the opportunity to frame their goals and expectations. What do they personally hope to achieve on the day? Focus on what’s in their control - their effort and attitude. How others perform and the result, is not in their control.
Help them visualise success*
Guide them in visualizing positive outcomes, like performing well and feeling proud of their efforts.
Encourage them to use breathing exercises or meditation to manage stress and stay focused.
Be there for them
Now isn’t the time to relive your sporting glory days and recount endless stories. Outwardly you’ll you cop a classic eye roll and inwardly you’re probably adding to the pressure and their nerves. Listen, support and encourage - this moment in time is about them.
Good luck to your grand final athlete – may they savour the experience and have fun.
*Receive your free audio copy of my Athlete Visualisation/Meditation. This visualisation technique helps young athletes mentally prepare for their big game by reinforcing their confidence, focus and resilience.
