How to cope with nervousness in sports??

Question

It's starting to be a problem for me in track this year. I get really nervous before i run and almost throw up before i even run!! i used to think it was what i had eaten the day before or at lunch the day of..but it happens every meet. I try deep breaths which seems to be the most effective, i try not thinking about it and that really doesn't help because i need to think about it to get warmed up and stuff. I run the 400 and 4x4 and have decent times (52's). But i really think if i didn't get so nervous i could run alot faster. I know its adrenaline pumping but this nervousness i get almost makes me throw up and as a result slows me down. My most recent meet there was no pressure at all, we were winning the meet by far and the 4x4's the last event and i still got the same felling! I'm a sophomore in high school if that means anything... any suggestions are appreciated

Answer 1

i have the same problem. I also run the same events as you do. I just say to my self, "I only have to run 2 laps around the track and I'm done" Also if that doesn't work go second in you relay because you wont s***w it up.

Answer 2

Nerves can be good and bad. As one of the other answerers said it can be useful to keep you on edge to maximise your performance but if you are REALLY nervous then your muscles can be so tight that you can feel spent before even starting the event.

I can think of 3 things, first is visualisation. Take yourself through the race in your head and channel your energy into concentrating on how you are going to run the race. Try (and I know its hard, sorry) to visualise yourself giving maximum performance and 'being in the zone' and not being nervous. Try to use the focus to block out everything  else.

The second idea is to develop a relaxation routine at home. There are lots of hits on google if you look. You need to practise at home relaxing each muscle in turn and breathing and concentrating on letting go of all the tension in each muscle. Then you take this technique to the track and when you are feeling anxious before the race you run through your relaxation exercise and relax each muscle and concentrate on your breathing and you will feel much better and more importantly much more in control.

The third idea I would use is to focus on how you are going to feel after its all over and you are at home sitting in front of the TVor the computer. Take yourself to that relaxing place where you will soon be and let the tension flow away. This wont help you psych yourself up for the race but it will help reduce the anxiety before the race. Once you've practised this enough  your body can associate the relaxing feeling with the pre-race preparation and then you can get back to suggestion 1: focus and visualisation.

Good luck with it. Nearly every athlete has experienced it and its never pleasant.

Answer 3

Just repeat to yourself: It's just a sport...

When you're in major league baseball, and in the Olympics, you have a reason to be nervous, because I you lose, then your team, State and country loses!

Just think of how little of a deal High School track is compared to the Olympics and Stuff!

Hope this Helps! =]

Answer 4

You cant. Nerves are a form of energy and excitement that build  up inside you in anticipation. If you aint nervous, something is wrong, if you are nervous, its a good thing