upcoming competition: SW Schools qualifiers @ honiton (2/3/25)
Welcome to our competition advice page, in here you will find ways to acknowledge and deal with the nerves built up before a competition. Nerves are a sign that you care about your performance, but they don’t have to control you. With preparation and relaxation techniques, you can step onto the floor with confidence. Believe in yourself and enjoy the moment!
Firstly, please take time to read these top tips by our experienced gymnasts, Jess and Sophia to get a general idea of a competition day!
“If you have any questions, ask the people around you.
Everybody around you feels just as nervous as you do, you’re not alone!
It doesn’t matter where you place if you tried your best.
Make sure you have got your leotard that you’re competing in .
Hair tied up in a neat, slicked back bun, if you’re unsure what this is like ask another gymnast before the competition.
Make sure you know where you’re going and aim to arrive early.
It might seem like lots to remember; the most important thing is to have fun!”
What is nervousness?
Nervousness in gymnastics happens when your brain senses that you’re about to do something important, like a routine. This is your body’s natural response to stress or pressure. When you’re nervous, your body releases chemicals like adrenaline, which help prepare you to react quickly and focus more.
In gymnastics, this could mean your heart starts to race, your palms might sweat, or your muscles might feel tense. These physical signs can make you feel anxious, but they also help you stay alert and ready to perform your best. For example, when you’re about to do a move or a tumble, the nerves make sure your body is primed for action, helping you concentrate and react to any changes in your balance or timing.
However, nervousness can also make it harder to stay calm, which is why it’s important to practice techniques to help manage those feelings. With more practice and experience, you’ll learn to control your nerves and use them to help you perform better, rather than letting them hold you back. It’s all part of the process, and even professional gymnasts get nervous at times!
calming techniques
Below, you will find a few techniques designed to help calm you down if you feel overwhelmed. These are all able to be done in any situation, including just before a performance!
Deep Breathing (4-7-8 Method)
- Inhale deeply through your nose for 4 seconds.
- Hold the breath for 7 seconds.
- Exhale slowly through your mouth for 8 seconds.
- Repeat this at least 3 times
Gentle Neck & Shoulder Stretching
- Slowly tilt your head to one side and hold for 10 seconds.
- Switch to the other side.
- Roll your shoulders forward and backward in slow circles.
Cat and cow stretch
- Sit tall with hands on your knees.
- Inhale: Arch your back, lift your chest (Cow Pose).
- Exhale: Round your back, tuck your chin (Cat Pose).
Starfish Breathing
- Spread one hand out like a starfish.
- Use the index finger of the other hand to trace up and down each finger.
- Inhale when tracing up, exhale when tracing down.
Hug Yourself Stretch
- Cross arms over your chest like you’re giving yourself a hug.
- Gently pull your shoulders forward and hold for a few breaths.
Remember, everybody is here for your support, and no question is a silly question! The most important thing to your coach is your wellbeing, if there is something wrong, or even slightly off, please don’t be afraid to tell someone, as they will try and help you navigate through it.