Managing Pre-Game Neves
Practical ways to stay calm, focused, and ready to perform
Feeling nervous before a rugby match is extremely common. From grassroots to elite level, most players experience some level of anxiety before kick-off. The key difference between nerves helping or hindering performance isn’t whether they show up, it’s how they’re managed.
Understanding what nerves are, why they happen, and how to prepare for them can make a real difference on match day.
The Basics
Feeling nervous is normal. It’s your body preparing for something that matters.
Nerves aren’t a sign that something is wrong. They’re a signal that your system is switching on and increasing your alertness, energy, and readiness. How you interpret and respond to that feeling determines whether it supports your performance on the pitch or gets in the way.
What Anxiety Can Feel Like
Anxiety often shows up in both the mind and the body.
In the mind, it may look like:
Self-doubt
Overthinking mistakes before they happen
Difficulty concentrating on your role
In the body, it can feel like:
A fast heart rate
Butterflies
Tight shoulders, jaw, or hands
Some anxiety can be helpful, however too much can affect our decision-making, skill execution, and confidence - particularly in a fast, physical game like rugby.
Why It Happens
When pressure increases, our brains can interpret the situation as a threat. This triggers the release of adrenaline and switches you into fight-or-flight mode.
This response can sharpen reactions and increase power, but it can also lead to tension, rushed decisions, and reduced control if it becomes overwhelming.
The aim isn’t to remove nerves entirely, but to keep them within a level that helps performance.
Finding Your Sweet Spot (IZOF)
Every player has an Ideal Zone of Optimal Functioning (IZOF). Aka. a personal level of activation where they play at their best.
Some players perform well when highly energised and fired up, whilst others need to feel calm and settled. There’s no “correct” amount of nerves. The key is learning what works best for you and preparing in a way that supports that state.
Practical Ways to Manage Nerves
Reframe the feeling
Instead of labelling sensations as “bad,” recognise them as your body preparing to perform. A racing heart and increased energy are part of readiness, not failure.
Control your breathing
Slow breathing helps regulate the nervous system. Try inhaling through the nose for 4 seconds and exhaling slowly for 6 seconds. This can help to reduce tension and bring your focus back.
Release physical tension
Techniques like Progressive Muscle Relaxation where you work through the body tensing and then relaxing specific muscle groups can offer a practical way to manage nerves. You can find out more about this technique on our dedicated match day nerves and anxiety page.
Stay present
Bring your attention back to what’s happening now:
Your breathing
Your feet on the ground
Your next job
Avoid playing the entire match in your head before it’s started.
Positive Self-Talk
What you say to yourself has a direct impact on how you perform. Effective self-talk is short, calm, and task-focused.
Before kick-off
“I’ve prepared for this.”
“Trust the work.”
“Focus on the first job.”
During the game
“Strong carry.”
“Stay connected.”
“Communicate.”
After a mistake
“Reset and go again.”
“Next moment.”
“One job.”
These phrases act as anchors, helping you refocus quickly and stop overthinking from taking over.
Prepare in Advance to Reduce Anxiety
Rushing, feeling disorganised or worrying you’ve left something behind can add to negative feelings before a game.
Preparing early removes unnecessary stress:
Pack your kit the night before
Lay out boots, socks, tape, and layers
Prepare food and snacks in advance
Check kick-off time, meeting time, and travel plans
Knowing everything is ready allows your mind to stay calmer and focused on performance.
Give Yourself Time
Being late or rushed can instantly increase anxiety. Arriving early allows you to:
Get changed without pressure
Warm up properly
Settle into the environment
Extra time gives you control and helps your nervous system settle before the game begins.
Build a Pre-Performance Routine
Planning ahead can help to reduce uncertainty and the nerves and stress that uncertainty can bring.
Ask yourself:
What situations usually make me feel nervous?
How do I want to respond when that happens?
Use IF–THEN planning:
If I feel anxious before kick-off, then I slow my breathing and refocus.
If I make a mistake, then I reset and move on.
A strong routine might include:
Breathing techniques
Key self-talk phrases
Grounding strategies
A reminder of why you play rugby
Final Thoughts
Managing nerves is a skill — one that improves with awareness, preparation, and practice.
When you prepare well, arrive with time, and give yourself clear cues to focus on, nerves become manageable rather than overwhelming. The goal isn’t to eliminate them, but to keep them at a level that allows you to play with control, confidence, and clarity.
