Competing in All Stars can be extraordinarily wearing.

Not only physically and emotionally, but mentally as well.

What are some good ideas to help prepare mentally before running out on the mat with your team as you are being announced at comp?

If you have competed for any length of time, I am sure you have felt it as you have waited to be announced…your heart might race, your hands may feel sweaty, and your mind might start to doubt itself.

While this is perfectly normal, there are ways to mentally prepare so that you feel strong, confident, and ready to perform your best. Here are some great ideas to help you stay focused and positive before stepping onto the mat.

1. Take Deep Breaths

One of the best ways to calm your nerves is to focus on your breathing. Take a deep breath in through your nose, hold it for a second, then slowly breathe out through your mouth. Repeat this a few times. Deep breathing helps slow your heart rate and clears your mind, making you feel more in control.

2. Visualize Success

Close your eyes for a moment and picture yourself performing your routine perfectly. Imagine hitting every skill, hitting every stunt, and feeling proud at the end. This trick, called visualization, helps your brain feel more prepared. When you see success in your mind, it becomes easier to achieve it in real life – the power of manifestation!

3. Use Positive Self-Talk

The words you say to yourself can make a big difference. Instead of thinking, “What if I mess up?” tell yourself, “I’ve trained for this. I am strong and ready.” Repeating positive phrases in your head, like “I’ve got this” or “I am confident,” can help you believe in yourself and push away fear.

4. Trust Your Training

You and your team have practiced for months. You know your routine inside and out. Trust that your hard work has prepared you for this moment. Remind yourself that all the drills, conditioning, and corrections from your coaches have led you to this competition. You are ready.

5. Stay in the Moment

It’s easy to let your mind jump ahead and worry about the end result, but try to focus only on the present. Instead of thinking about scores or what the judges will say, concentrate on each movement, one step at a time. Staying in the moment helps you perform with more control and confidence.

6. Use a Pre-Competition Routine

Many athletes have a special routine they do before competing. It might be a short handshake with a teammate, listening to a song that pumps you up, or stretching in a certain way. Doing the same thing before every competition helps your brain know it’s time to perform.

7. Look at Your Teammates

You’re not alone—your team is right there with you. Look at them, smile, and feed off their energy. If you see someone looking nervous, give them a quick nod or an encouraging word. Supporting each other creates positive energy that makes everyone feel stronger and more connected.

8. Embrace the Excitement

Instead of thinking of nerves as a bad thing, remind yourself that feeling excited and nervous is not unusual. That energy is what helps you perform your best. Instead of saying, “I’m so nervous,” try saying, “I’m so excited!” This simple shift in thinking can make a big difference.

9. Have Fun

At the end of the day, competitions are about showcasing your hard work and enjoying the experience. Take a deep breath, smile, and remember why you love your sport. When you have fun, you naturally perform better.

By using these mental preparation strategies, you can step onto the mat feeling calm, confident, and ready to give it your all!