Overcoming competition nerves for jiujitsu
Strategies for Success
Competing in jiu-jitsu can be an exhilarating and nerve-wracking experience. Even the most skilled practitioners can find themselves grappling with competition nerves. However, with the right mindset and preparation, it’s possible to overcome these nerves and perform at your best. In this article, I will explore some effective strategies to help you deal with competition nerves in the world of jiu-jitsu. This doesn’t just apply to competing, but training as well.
1. Visualize Success:
“Your reality is a reflection of your perception of reality.”
It is important to first believe that if you put the effort in, everything is possible. Visualization is a powerful technique used by many athletes to calm nerves and enhance performance. Before your competition, take some time to vividly imagine yourself performing well. Picture yourself executing techniques with precision, how feeling confident will feel, and emerging victorious. It is important to consciously swap out any negative thought you become aware of, with a positive one. By repeatedly visualizing success, you can build mental resilience and reduce anxiety.
2. Focus on the Process:
“We are what we repeatedly do. Excellence, then, is not an act, but a habit.”
It is important to remember that your main goal should be to learn and level up your knowledge, mindset and skills to reach your full potential. Medals, championships and being great at something are simply the side effect of that process, they shouldn’t be your main goal.
Rather than fixating on the outcome or your opponent, shift your focus to the process itself. Concentrate on the techniques, strategies, and movements you have trained and are perfecting. Remind yourself that you have put in the hard work and are prepared for this moment. By directing your attention to the task at hand, you can minimize distractions and stay in the present moment.
3. Develop Pre-Competition rituals:
“Being challenged in life is inevitable; being defeated is optional.”
Establishing pre-competition rituals can create a sense of familiarity and control. These rituals could include specific warm-up exercises, listening to calming music, or engaging in a brief meditation or breathing practice. Engaging in these rituals consistently before each competition helps signal to your brain that it’s time to perform, helping to reduce nerves and anxiety. Stretching and mobilizing your body is massively important. It prepares our body to channel and use the adrenaline “dump” we experience as our body primes our fight, flight or freeze response. In this way we can noticeably experience a heightened sense of awareness to the moment, faster reaction times and even increased flexibility and strength.
Deep, controlled breathing is also an effective technique to manage competition nerves. The double inhale through the nose and a single exhale through the mouth has been shown to be one of the best tools to calm the nerves and anxious thought patterns we get into. It’s all about being in the moment. This simple technique can help relax our body and mind, allowing us to stay calm and focused.
4. Embrace the challenge:
“You never know what worse luck your bad luck has saved you from.”
The reason we experience competition nerves is because we care deeply about your performance. So rather than viewing our nerves as a negative experience, understand that you are about to grow from the experience no matter what happens, and that is your ultimate goal. Accept that feeling nervous is a natural part of the competition process and understand that everyone experiences it to some degree. In order to be successful, you need to be willing to take risks. In fact, not taking any risks is a wonderful way to guarantee failure. It’s a numbers game. The more risks we take, the more opportunities for success we have. While stepping into the unknown can be scary, remember that is where you will learn and grow the most. Embrace the challenge and channel those nerves into positive energy, motivating yourself to perform at your best without the illogical fear of failure.
5. Seek Support:
“You can’t change the people around you, but you can change the people around you.”
It is important not to place your value as a human in a medal or title. Like i mentioned before, they are the side effect of focusing on learning, and working tirelessly to become the best version of yourself. This is why it is so important to choose to be surrounded by like minded individuals who will support you when you fail or when you need to refocus on your goals. Imagine your friends or teammates disowning you or kicking you off the team because you lost a competition. That idea should sound silly. If it doesn’t, than you need to change your team or support system. Win or lose, you’re just going to get right back to work with your friends and teammates anyway. The real goal is to be the best version of ourselves we can be. So don’t hesitate to reach out and talk to your coaches, teammates and friends when you do need help. This can help remind you that you are not alone in your experiences and boost your confidence, which will help you be ok with taking more chances and assuming more risks.
Dealing with competition nerves in jiu-jitsu requires a combination of mental preparation and effective strategies. By incorporating techniques such as visualization, focusing on the process, controlling your breathing, developing pre-competition rituals, embracing the challenge, and seeking support, you can enhance your ability to perform under pressure. Remember, jiu-jitsu is a mental game that just so happens to be played out physically. Embrace the nerves, trust your training, and compete with confidence!
6 REASONS WHY BRAZILIAN JIU-JITSU IS BENEFICIAL FOR KIDS
It all begins with an idea.
When it comes to developing discipline, confidence, and physical fitness, few activities can rival Brazilian Jiu-Jitsu (BJJ). In this post, we give you 6 reasons why BJJ programs like ours can benefit your child:
Self-defense: BJJ is primarily a martial art focused on ground fighting and submissions. It teaches children how to defend themselves in real-life situations by using leverage, technique, and strategy rather than relying solely on strength and size. This can help boost their confidence and provide them with practical self-defense skills.
Physical fitness: BJJ is a physically demanding martial art that engages the entire body. It involves grappling, core strength exercises, agility drills, and cardiovascular conditioning. Regular training can improve a child's overall fitness, coordination, flexibility, and body awareness.
Discipline and focus: BJJ classes emphasize discipline, respect, and self-control. Kids learn to follow instructions, listen attentively, and focus on the task at hand. The structured nature of BJJ training can help children develop self-discipline, patience, and the ability to concentrate, which can benefit them in other areas of life as well.
Problem-solving and critical thinking: BJJ is often described as "human chess" due to its technical and strategic nature. Children are encouraged to think analytically and strategically to overcome their opponents. BJJ teaches kids how to problem-solve on the mat, which can translate into better critical thinking skills in academics and daily life.
Confidence and resilience: As children progress in BJJ, they earn belts and recognition for their accomplishments. This sense of achievement and progression can boost their self-confidence. BJJ also teaches resilience as kids learn to handle setbacks, recover from losses, and persevere through challenges, fostering mental toughness and a growth mindset.
Respect and sportsmanship: BJJ fosters a culture of respect, sportsmanship, and camaraderie. Kids learn to treat their training partners with respect, follow the rules, and display good sportsmanship. They develop social skills and build positive relationships with peers and instructors.
It's important to note that the benefits of BJJ for kids can vary depending on the quality of instruction, the environment, and the child's individual experience. It's recommended to choose a reputable BJJ academy with experienced instructors who specialize in teaching children and promote a safe and supportive training environment.
8 reasons why adults should take up brazilian jiu-jitsu
It all begins with an idea.
Here are 8 compelling reasons as to why adults should train Brazilian Jiu-Jitsu:
Self-defense: Brazilian Jiu-Jitsu provides practical and effective self-defense techniques that can be applied in real-life situations, giving adults the confidence and ability to protect themselves and their loved ones.
Physical fitness: BJJ is a full-body workout that improves cardiovascular endurance, strength, flexibility, and overall fitness. Regular training helps adults develop functional strength, coordination, and agility.
Stress relief and mental well-being: BJJ offers a way to relieve stress, clear the mind, and improve mental well-being. The focus required during training helps adults disconnect from daily worries and promotes mindfulness.
Problem-solving and critical thinking: BJJ is often likened to a physical chess game. Practitioners must analyze situations, strategize, and problem-solve in real-time to overcome opponents. This cultivates critical thinking skills that can be applied to other areas of life.
Confidence and self-esteem: As adults progress in BJJ and earn belts, they experience a sense of accomplishment and increased self-confidence. The challenges and successes on the mat contribute to personal growth and enhanced self-esteem.
Social interaction and community: BJJ fosters a supportive and inclusive community. Adults have the opportunity to build friendships, train with diverse individuals, and develop a strong support network within the BJJ community.
Personal development: BJJ promotes discipline, perseverance, and resilience. Adults learn to overcome obstacles, push their limits, and embrace a growth mindset. The skills developed on the mat often transfer to personal and professional endeavors.
Fun and enjoyment: BJJ is a dynamic and engaging martial art. Adults can find enjoyment in the physicality of the sport, the camaraderie with training partners, and the continuous learning and improvement process.
It's important to note that the benefits may vary depending on individual preferences, goals, and the quality of instruction. Finding a reputable BJJ academy with experienced instructors and a positive training environment is crucial for adults to fully experience the advantages of Brazilian Jiu-Jitsu.