Harnessing Competition Nerves
Competition Nerves Are Normal: How Skaters Can Perform Under Pressure
Competition season brings excitement, motivation—and nerves. If your heart races before warm‑ups or your stomach flips when your name is called, you’re not doing anything wrong. In fact, feeling nervous before a figure skating competition is normal and, in many cases, helpful.
Sports psychology research shows that a certain level of arousal sharpens focus, reaction time, and energy. The goal isn’t to eliminate nerves—it’s to learn how to skate with them.
Below are research‑based mental training strategies adapted specifically for figure skaters, along with guidance for parents supporting skaters rinkside.
Why Competition Nerves Happen
Nerves show up when something matters. Competitions combine multiple stressors at once:
Performance judged in real time
One‑shot opportunities
Social evaluation (judges, coaches, peers, parents)
Physical and mental fatigue
From a sports psychology standpoint, this is your body’s stress response—adrenaline increases heart rate, breathing, and alertness to prepare you to perform. Problems arise only when skaters interpret these sensations as a sign they are not ready.
Reframing nerves as energy rather than fear is a foundational mental skill.
Pre‑Competition Routines: Your Anchor in Chaos
One of the most effective ways to manage pressure is a consistent pre‑competition routine. Research shows routines reduce anxiety by creating predictability and shifting focus to controllable actions.
A strong skating routine should include:
1. Physical Warm‑Up (Consistent, Not Rushed)
Same order of exercises each time
Dynamic movement to raise heart rate
Light activation for jumps and spins
2. Mental Warm‑Up
Review process goals (e.g., knee bend, commitment, timing)
One cue word per element ("tall," "snap," "breathe")
Avoid last‑minute technical overthinking
3. Emotional Check‑In
Instead of asking, “Am I nervous?” ask:
What do I need right now to feel centered?
Routines work best when practiced daily, not just on competition day. Train them at home and in practice so they feel automatic under pressure.
Visualization: Skating the Program Before You Skate It
Visualization (also called imagery) is one of the most researched mental skills in sport. Studies show it activates the same neural pathways as physical execution.
How Skaters Should Visualize:
Use first‑person perspective (see through your own eyes)
Include sensations: blade pressure, rhythm, breathing
Visualize calm recovery after small mistakes
Rather than imagining a “perfect skate,” focus on:
Strong starts
Smooth transitions
Confident finishes
Short, repeated imagery sessions (1–3 minutes) are more effective than long ones.
Breath Control: Your Fastest Reset Button
Breathing is the quickest way to calm the nervous system.
Simple Competition Breathing Drill:
Inhale through the nose for 4 counts
Exhale through the mouth for 6 counts
Repeat 3–5 times
Longer exhales signal safety to the brain and reduce muscle tension—critical before stepping onto the ice.
Skaters should practice this:
Before warm‑ups
While waiting rinkside
Immediately after a mistake
Breathing is a skill—train it like footwork.
What Parents Can Say (and NOT Say) Rinkside
Parents play a powerful role in shaping how skaters experience competition stress.
What Helps:
“I love watching you skate.”
“Stick to your plan.”
“Have fun out there.”
“No matter what happens, I’m proud of you.”
These statements emphasize effort, preparation, and enjoyment—factors within the skater’s control.
What to Avoid:
“Just don’t mess up.”
“You need this score.”
“The judges better get it right.”
Technical corrections right before skating
Even well‑intentioned comments can increase pressure by shifting focus to outcomes instead of process.
When in doubt, say less—and let the coach handle performance feedback.
Performing Under Pressure Is a Trainable Skill
Mental toughness isn’t something skaters either have or don’t have—it’s built through repetition, reflection, and support.
At Skate VIDA, we encourage skaters to train their minds alongside their edges, jumps, and spins. Competition nerves don’t mean you’re unprepared—they mean you care.
When skaters learn to trust their routines, breathe through pressure, and focus on what they can control, nerves become fuel instead of fear.
Pressure doesn’t disappear—but confidence grows.
Take the Next Step: Build Mental Skills with Expert Support
Mental skills training is most effective when guided by qualified professionals who understand both the psychology of performance and the demands of figure skating.
At Skate VIDA, skaters have the opportunity to work with Mental Coaching offered by Skate VIDA Coach Alyona Bilash, who integrates mental performance strategies directly into skating‑specific training and competition preparation.
➡️ Learn more about Coach Alyona Bilash
In addition to in‑house support, skaters and families may also consider:
Exploring the resources made available through the partnership between U.S. Figure Skating (USFS) and O2X Human Performance.
Working with a Certified Mental Performance Consultant® (CMPC), a credential recognized by the Association for Applied Sport Psychology, ensuring formal training and ethical standards in mental performance coaching
No matter the pathway, seeking qualified mental performance support can help skaters:
Compete with greater confidence
Recover faster from mistakes
Enjoy the sport more fully
Mental training isn’t just for elite athletes—it’s for any skater who wants to perform at their best when it matters most.