How Pre-Race Nerves Can Be Used to a Swimmer’s Advantage
My heart would race, my knees would feel weak, and my arms would get heavy… but this was not the start of an Eminem song. This was how my body felt every time I was about to dive into the water. The nerves and jitters that came before a race felt impossible for me to shake. During championship season, it felt like they might take over completely and ruin my hard work before the race even started. If you are a swimmer who experiences pre-race jitters or performance anxiety, you are not alone. Nearly every swimmer, at one time or another, has felt nerves creep in. The only difference is figuring out how to make your nerves work to your advantage.
When I first felt the pre-race jitters start to creep in, I thought it meant I wasn’t ready to swim fast or that something was going to go terribly wrong. I would start to spiral and overthink every moment of training that hadn’t gone my way. My parents would try to soothe me, my coach would tell me to listen to music, and my teammates would cheer me on until one day, I realized that being nervous was something I could channel to help me swim faster. In fact, those nerves can actually help you get more focused and ready to race. The trick is learning how to manage them so they don’t take over your mind or performance.
One thing that really helped me was changing the way I thought about my nerves. Instead of thinking, “I’m not ready,” or “I’m going to mess up,” I started telling myself, “I’ve trained hard for this,” “I’m ready,” and “I can do my best.” By focusing on these positive thoughts, I could replace the worry with confidence. This kind of self-talk helped me remember how hard I worked in practice and made me feel more in control.
Breathing techniques also became super important in calming my nerves. When I started feeling anxious, I would take deep breaths to help relax my body. This helped slow my heart rate and made me feel more calm and focused. It stopped my brain from running wild with nervous thoughts, so I could focus on the race and what I needed to do. When the official would signal for my heat to get on the blocks, I would take one final deep breath and realize that racing is what I loved. The deep breath signaled that the fun was about to begin.
When I was younger, I was always seen staring off into the distance with my towel tightly wrapped around me. I would smash my goggles into my face numerous times to ensure they wouldn’t come off at the start. I realized that these habits actually built my nerves and made the jitters worse. I needed to find something that helped me relax and smile. Music became my go-to calming medicine. After warming up for my races, I would put my headphones on and escape. I listened to fast, upbeat songs that boosted my energy and confidence level going into the race. In my college years, I would share a headphone with my teammate, and we would dance and sway on the bleachers, waiting for the racing to begin. It was important for me to have fun. My coach always told me that a happy swimmer is a fast swimmer.
It’s important to remember that pre-race jitters are normal. Every swimmer, from beginners to Olympians, feels nervous. Instead of trying to avoid nerves, learn to accept them and even use them to your advantage. Find the techniques that work for you, and remember your “why.” Why do you compete? Is it because it’s fun, the camaraderie, the feeling of accomplishment, or a combination of multiple things? Your “why” will help you stay focused and remember the bigger picture. The energy from those jitters can be powerful, helping you swim faster and push yourself harder. Feeling nervous about something simply means that it matters to you, and that is the key to fast swimming.