The hours and minutes before a fight can be tense and nerve wracking. If you go into the ring in the wrong state of mind you can lose focus and not perform to the best of your ability. We asked our coaches and some of our experienced fighters for some tips and tricks to calm the nerves and maintain focus.
1. Deep Breathing: Practice deep, diaphragmatic breathing to calm your nervous system. Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth. Repeat several times.
2. Visualisation: Mentally rehearse your performance going smoothly. Visualize yourself executing your techniques with precision and confidence. This can help reduce anxiety and build confidence.
3. Positive Self-talk: Use positive affirmations to boost your confidence and calm your nerves. Repeat phrases like “I am prepared,” “I am confident,” or “I can do this” to reinforce a positive mindset.
4. Progressive Muscle Relaxation: Tense and then relax each muscle group in your body, starting from your toes and working your way up to your head. This can help release tension and promote relaxation.
5. Focus on the Present: Instead of worrying about the outcome of the competition, focus on the present moment and the task at hand. Concentrate on your breathing, your warm-up routine, or a specific aspect of your performance.
6. Listen to Music: Listen to calming or motivational music that helps you relax and get into the right mindset. Choose music that energizes you without increasing anxiety.
7. Stick to Routine: Stick to your pre-competition routine to create a sense of familiarity and comfort. Follow your usual warm-up, hydration, and nutrition practices to help you feel prepared and grounded.
8. Stay Positive: Remind yourself that it’s normal to feel nervous before a competition and that nerves can actually enhance your performance by keeping you focused and alert.
Experiment with these techniques to find what works best for you, and incorporate them into your pre-competition routine. With practice, you can learn to manage your nerves and perform at your best when it matters most.
K1K Martial Arts 