Almost every gymnast feels nervous before a competition, from first-timers to the world's best. Butterflies are normal. They are your body getting ready to perform. The aim is not to get rid of nerves completely, but to stop them getting in the way.
The week before
- Practise like it's the real thing: ask your coach whether you can do a mock competition, saluting and performing routines once, with people watching.
- Pack early: a calm morning starts the night before. Use our competition day checklist.
- Sleep and eat well: regular bedtimes and normal meals matter more than anything special.
On the day: build a routine
Many gymnasts find a pre-routine ritual helps: the same steps before every piece. For example: chalk up, two deep breaths, a cue word, salute, go. Because it is the same every time, it gives the brain something familiar to focus on.
Breathing that actually helps
When nerves kick in, breathing gets fast and shallow. Try "box breathing": breathe in for four counts, hold for four, out for four, hold for four. Two or three rounds before going up can settle the heart rate and the mind.
Choose your words
What gymnasts say to themselves matters. Swap "don't fall" for an instruction such as "tight body" or "look at the end of the beam". The brain follows the picture it is given, so give it the right one.
Focus on what you can control
Scores, judges and other gymnasts are out of a gymnast's control. Effort, focus and doing their own routine are within it. Setting a goal like "stick my landing on floor" is more helpful than "win a medal".
How parents can help
- Keep the drive there calm and normal. You don't need a pep talk.
- Leave the coaching to the coach on the day.
- Afterwards, ask "Did you enjoy it?" before "What did you score?"
- Praise effort and courage, whatever the result.
When things go wrong
Falls happen to everyone. The skill is getting back up, finishing the routine and moving on to the next piece. Remind gymnasts that one apparatus does not decide the day, and that every competition is practice for the next one.
When to get extra support
If nerves are stopping a gymnast enjoying the sport, or they dread every competition, talk to their coach. Many clubs can offer extra support, and some gymnasts benefit from working with a sports psychologist.
