How to handle travel stress and nerves before a big game

Travelling for a sports tournament is exciting, but it can also bring stress and nerves for young athletes. Long trips, new environments, and the pressure to perform can take a toll on both players and coaches. To ensure your team stays focused and ready, here are some practical tips for managing travel stress before the big game.

1. Plan Ahead to Minimise Last-Minute Stress

A well-organised trip reduces unnecessary worries. Ensure all travel documents, accommodation, transportation, and schedules are sorted in advance. Share an itinerary with athletes, parents, and staff so everyone knows what to expect. Having a detailed plan helps players feel more secure and focused on the game.

2. Stick to a Routine

Athletes thrive on consistency. While travel may disrupt their usual schedule, maintaining familiar habits—such as warm-ups, meal times, and bedtime routines—can help ease anxiety. Encourage players to bring items from home that make them feel comfortable, like a favorite pillow or playlist.

3. Encourage Team Bonding and Relaxation

Team spirit can be a great stress reliever. Organise light activities, team dinners, or simple games to keep players engaged and relaxed. Encourage positive conversations and avoid too much talk about the upcoming match to prevent overthinking.

4. Fuel the Body and Mind with Proper Nutrition

Traveling can disrupt eating habits, but proper nutrition is key to performance. Make sure players stay hydrated and eat balanced meals with plenty of protein, complex carbs, and healthy fats. Avoid heavy, greasy foods that could make them feel sluggish before the game.

5. Practice Mindfulness and Breathing Techniques

Simple breathing exercises or mindfulness techniques can help players calm their nerves. Encourage them to take deep breaths, visualise success, and focus on the present moment rather than worrying about the outcome. Guided meditation apps or relaxation music can also be helpful tools.

6. Get Enough Rest

Sleep is essential for athletic performance. Long travel days and early morning games can make rest challenging, so encourage players to stick to a sleep schedule as much as possible. Limit screen time before bed and create a quiet, comfortable sleeping environment.

7. Manage Expectations and Keep a Positive Mindset

Remind players that every game is a learning experience. While winning is great, focusing on effort, teamwork, and personal growth can reduce pressure. Coaches and parents should offer encouragement and keep a positive, supportive attitude.

8. Have a Pre-Game Routine

Establishing a pre-game ritual can help players feel grounded and prepared. Whether it’s a team huddle, listening to music, stretching, or a short pep talk, having a consistent routine before the game can ease nerves and boost confidence.

Final Thoughts

Handling travel stress before a big game comes down to preparation, mindset, and support. By helping young athletes stay organised, maintain routines, and focus on the positives, you can ensure they step onto the field feeling confident and ready to perform.