Supporting Your Young Female Athlete: A 4-Step Strategy to embrace their Nerves
Let’s get one thing straight—nerves are totally normal. But, if your young athlete is letting those nerves take over, it's time to step in and show her how to turn that anxiety into pure, unstoppable energy. Whether it’s a big game, a competition, or just the pressure of performing, here’s the deal: she’s got this. And with the right tools, those jitters can be transformed into fuel for greatness. Here’s a 4-step strategy to help her crush those nerves like a pro.
1. Acknowledge That Nerves Are Totally Normal (And They’re Actually Here to Help You)
First off, stop right there—nerves don’t mean she’s weak or not prepared. In fact, they mean the opposite. Nerves are just her body’s way of saying, “Hey, we’re about to crush this!” That racing heart and fluttering stomach? It’s not a sign to freak out; it’s energy ready to be channeled.
Let her know that everyone gets nervous—even the pros. Nerves are there to keep her sharp and ready to perform. So, instead of thinking, “I’m going to fail,” help her flip the script to, “I’m about to rock this.” Turn that anxious energy into excitement, because trust me, she’s more than ready for whatever comes her way.
2. Ease the Body’s Stress with Box Breathing: Get Your Chill On
Nerves make the body go into overdrive—racing heart, shallow breathing, muscles tight as a drum. But guess what? That’s not helping anyone. It’s time to bring it back to center with box breathing—a technique so simple, even a nervous wreck can nail it.
Here’s the deal:
Inhale through the nose for 4 seconds.
Hold for 4 seconds.
Exhale through the mouth for 4 seconds.
Hold again for 4 seconds.
Repeat a few times, and boom—watch the stress melt away. This isn’t just breathing; it’s like a reset button for the mind and body. She’ll go from frazzled to focused, ready to take on whatever the game throws at her.
3. Reinforce Positive Self-Talk: Stop Talking Trash to Yourself
Let’s be real: the way we talk to ourselves matters. If she’s out here saying stuff like, “I’m gonna mess up,” or “I’m not good enough,” then those nerves are going to have a field day.
Help her flip the script with some affirmations. Here’s the kind of self-talk she should be spitting:
“I’m unstoppable.”
“I’m here to slay.”
“I’ve got the skills, and now I’m bringing them.”
It might feel a little awkward at first, but let’s face it: she’s got to pump herself up like the boss she is. The more she tells herself she’s capable and prepared, the less room those nerves have to stick around. Positive self-talk is a game-changer—and trust me, it works.
One of my favorite techniques is to shift her into being her own best coach. If I statements aren’t working, tell her to coach herself.
“You’ve got this!”
“You are brave!”
Moving from I to you shifts away from emotion and into power.
4. Warm Up Like You Mean It: Get That Body Ready to Move
Now, it’s time to get physical. Nerves have a funny way of making the body feel stiff, like you’re stuck in slow motion. But that’s not going to help anyone, is it? Nope. To get back in the zone, she’s going to need a proper warm-up to shake off those nerves and get the blood flowing.
Encourage her to do some dynamic stretches, light cardio, and drills that get her muscles activated and ready to move. Not only does this help her body feel looser, but it also tells her brain: it’s game time. The more she moves, the less she’ll be thinking about those nerves and the more she’ll be thinking about how to dominate.
Bonus Tip: Visualization is Key to Handling Nerves
Want to take this game plan to the next level? Have your athlete check out our previous blog post on visualization—it’s a secret weapon for overcoming nerves and unlocking peak performance. Visualization isn’t just about imagining winning; it’s about mentally rehearsing every move, building confidence, and getting her head in the game. When nerves strike, visualizing herself succeeding can be the ultimate way to calm those butterflies and focus on the task at hand.
Conclusion
Nerves are a part of the game, but they don’t have to win. Help your young athlete understand that feeling anxious is normal—and it can even be a sign that she’s ready to shine. With these four steps—acknowledging the nerves, breathing to calm the body, talking herself up, and warming up with purpose—she’ll be ready to face the challenge head-on. And who knows? Those nerves might just be the thing that takes her performance from good to outstanding.
Now, get out there and show those nerves who’s boss. Because she’s got this, and you’ve got her back.
