How to overcome nerves and perform your best on the court?

The moment you walk out on the court, jitters start filling up your nerves. Whether it’s a casual game with your friends’ group or a serious competition with the office buddies, the urge to make smashing shots and emerge as a strong, formidable opponent becomes way too strong. But on the other side of the picture, stress and anxiety also cloud your thoughts, making you feel super nervous. Many often feel under the weather once they realize every eye in the audience is fixed on them with utmost focus and attention. Under such circumstances, making the right calls or giving instantaneous responses often becomes challenging. 

The result? You either end up making a poor smash or a weak serve. Despite having agility and flexibility, apprehensiveness can turn the game against you. That’s why we have illustrated a detailed guide below to help you calm your jittery nerves and give your best performance on the court that would leave everyone awestruck. 

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Understanding the sources of performance anxiety 

The ability to control your nerves is derived from your awareness of the root causes. Even when your sportiness is on cloud nine, pre-game anxiety can pull it down instantly. Most athletes, even the ones who always stay on the cover pages of sports magazines, experience sudden jitters before the match because of:

1. Fear of letting the team down, not meeting everyone’s expectations, missing a shot, and the thought of failing in front of the crowd can leave you utterly overwhelmed, and not in a good way.

2. Zeroing in on winning, losing, or others’ perspectives about you or your moves often blurs the line between reality and your overthinking state of mind. 

3. A sheer absence of game-day routine often causes gaps in your mind, filling them with unnecessary worries. Once uncertainty climbs to its peak, battling anxiety can get strenuous.

Understanding the triggers will give you an upper hand in putting strategies in the proper place.  

Transitioning from being nervous to being excited

The human body reacts to both exhilaration and anxiety in similar manners— elevated heart rate, heightened alertness, and sudden spikes in your energy levels. That’s why you need to use a brilliant trick that most athletes do: reframing jittery nerves as a fuel to build up more excitement. 

Rather than seeing your alert state of mind as something negative, channel your energy to win the game and make the best smashing shots. Once passion replaces fear in your mind, performance is bound to improve. 

Building a structured game-day routine to calm the jitters 

When your game day starts in a haywire, feeling nervousness creeping in is quite natural. That’s because your brain and body don’t function in a planned manner. For example, let’s say you have the match scheduled on a Sunday evening and you didn’t prepare any routine beforehand. Rather, you did everything exactly like you would have done on a regular weekend. Since your mind didn’t get enough time to prepare itself, the anticipation of walking into the court will most certainly make you super anxious and jittery. 

So, the catch here is to design a proper routine for days when you have scheduled a badminton match via badminton court booking app. Here’s what it should look like.

1. Begin your day by warming up physically so that the energy buildup can be tackled and nervousness can be kept at bay.

2. Let oxygen fill up every cell in your body with breathing exercises.

3. Perform skill-specific drills to reconnect with your muscle memory— a factor that proves to be indispensable on the court.

4. Take a mental reset moment so that your body and mind can get a pause, and your thoughts are pulled back in the present.

5. Motivational or music cues will help you balance your emotions and feel motivated. 

Visualizing your best performance before the game

Amongst the many sports psychology tools, picturing the game or the outcomes, or creating a mental map holds the maximum potential. Rehearsing the success mentally will influence your brain to treat it as a real practice. Confidence will soon replace every ounce of fear. With this, walking into the badminton court in Hyderabad won’t cause your legs to shake or your forehead to sweat. 

Wondering how to create the mental map? Let’s learn the art together.

1. Close your eyes and picture yourself taking a poised, level-headed step inside the court. 

2. Imagine powerful swings, smashing shots, and fluid movements.

3. Visualize maintaining your calm state even when the pressure weighs you down.

4. Let your body and mind tune themselves with the game’s rhythm and the ambience. 

Contemplating the process, not the outcomes 

The moment you start brooding over the results, your confident stance will crumble within seconds. Yes, winning or losing does matter, but only if you can give your best performance on the badminton court in Hyderabad. Rather than honing in on things that are out of your control, divert your attention unwaveringly to realistic facts. 

For example, do not think about “I have to win this match”. Instead, start chanting that “I have to play each point with utmost focus and make smarter decisions. The moment your thoughts become process-oriented, the desirable outcomes will soon follow their footsteps. 

Preparing so well that confidence becomes automatic 

Preparedness will help you counterattack performance anxiety like never before. All your brain needs to do is trust itself, and consistent practice can make it effortless. So, here’s how you should gear up for the match.

1. Train with multiple people to learn different game strategies. What’s more surprising is that it will help you modify your swings, practice new moves, and identify areas for improvement.

2. Never back out from simulating the real game-like pressure in practice sessions. 

3. Tackle mental fatigue and emotional exhaustion with endurance. Only then will you be able to put all sorts of apprehensive, negative thoughts in check.

Conclusion 

The human mind is inherently trained to get skittish the moment it encounters anticipation of some event or outcome. However, it’s up to you whether you will allow your restless state to interfere with your game day or smartly but strategically overcome the hurdles. Rest assured, the moment you let confidence take over, you will no longer feel antsy.