Reducing Nervousness

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Anxiety is normal, showing us as loss of focus, degraded performance, and unsatisfying results. Suboptimal performance in many settings occurs from physical or mental mistakes or combinations.

How can we do better? 

Fall back on Michael Useem's questions in "The Leadership Moment."

• What went well? 
• What went poorly?
• What could we do differently next time? 
• What are the enduring lessons?

The link above suggests that for some, better preparation links to better outcomes. What might you do to energize yourself and engage teammates? 

1. Raise your focus. Mindfulness is proven to improve focus for students as young as first graders.
2. Improve self-talk. "I've got this." 
3. Study the game. Watch video with attention to technique and decision-making. 
4. Mentor teammates. Experienced players have a lot to share. 
5. Communicate better. Communication starts in practice and practice habits often link to game performance. 

Lagniappe. Derivative advice via ChatGPT Plus and "Performing Under Pressure"...I've included the prompt. 

Prompt: In "Performing Under Pressure" Weisinger discusses over 20 techniques to perform better and reduce degradation by pressure. Could you share a dozen that are relatable for high school volleyball players?

ChatGPT said:

Great choice — Hendrie Weisinger and J.P. Pawliw-Fry’s Performing Under Pressure is a practical guide for athletes and students alike. They emphasize that you can’t eliminate pressure, but you can prepare for it and keep it from eroding performance. Here are 12 techniques, adapted so they’ll make sense and feel relatable for high school volleyball players:

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🏐 1. Befriend the Moment

Instead of fighting nerves, see them as energy. Butterflies before a big match? Reframe them as your body gearing up for action — fuel for a great game.

🏐 2. Practice the “Next Play” Mentality

Pressure magnifies mistakes. The best athletes reset instantly: ball out of bounds? Shake it off — “next play.” This keeps one mistake from turning into three.

🏐 3. Simulate Pressure in Practice

Scrimmage with scoreboards, music, parents in the gym. Create “game stress” so the real thing feels normal. If you only train relaxed, pressure will shock you.

🏐 4. Focus on Process, Not Outcome

Rather than thinking, “We have to win this set,” narrow in on controllables: footwork on the block, solid serve receive, a clean toss on your serve.

🏐 5. Use a Confidence Cue

Weisinger suggests a short phrase or word that calms and centers you. Volleyball examples: “ball, breathe,” “see the seam,” or simply “next.”

🏐 6. Shrink the Moment

Pressure makes points feel enormous. Break them down: “It’s just another serve. Toss, swing, follow through.” Treat point 24–24 the same as point 4–2.

🏐 7. Visualize Success Beforehand

Picture yourself passing in rhythm, blocking cleanly, celebrating with teammates. Mental reps build familiarity so pressure doesn’t rattle you.

🏐 8. Control the Controllables

You can’t control the ref’s call or the other team’s cheers. But you can control your effort, attitude, and attention to detail.

🏐 9. Reframe Pressure as Privilege

Pressure means you’re playing for something meaningful. Instead of “I’m nervous about playoffs,” flip it: “I get to play in a playoff match!”

🏐 10. Breathe — Slow and Deep

Before serving or receiving, one slow breath resets your nervous system. Volleyball is a rhythm game, and breath helps you find it.

🏐 11. Stick With Your Routine

Serving, subbing in, timeouts — routines give structure. When pressure rises, routines are your anchor. Consistency breeds calm.

🏐 12. Lean on Your Team

Pressure isolates if you let it. Share energy: high-fives, eye contact, smiles. Connection reduces stress hormones and boosts resilience.