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(by Coach Bob Chen)
Practical ways to turn pressure into clear actions during a match.
How to manage nervousness during competition is a challenge every athlete faces. After years of playing professionally, we encounter this situation often: the more important the match is, the easier it is to feel a faster heartbeat and tighter movements before stepping on court. Many people view nervousness as something negative that needs to be eliminated, but in reality, most tension comes from how much we care — about the result, about our performance, and about meeting expectations. When we have to display our skills in front of a crowd, face spectators’ eyes, or perform under cameras, that pressure naturally becomes stronger.
People often tell athletes to “slow down” or “don’t be nervous,” but in most cases, these words offer very little real help. The reason is simple: they point out the emotion without giving a clear direction for action. For players in the middle of a match, what truly works are specific and actionable cues, such as “stabilize the first three shots,” “focus on the opponent’s serve rhythm,” or “bring your attention back to your footwork.” Once the mind shifts toward concrete tasks, nervousness tends to fade, because attention moves away from emotion and back to execution.
Nervousness is not an enemy — it is a form of energy. Trying to suppress it often makes the body feel even more rigid, but learning to channel it into focus can turn it into a driving force. The key during competition is not to eliminate tension completely, but to quickly identify the next action you can control. Clear tactics, simple objectives, and staying present in each point are powerful ways to stabilize your mindset.
Athletes who have been in the game longer gradually realize that maturity is not about feeling no pressure, but about knowing exactly what to do while pressure exists. When you shift your attention from “How do others see me?” to “What is my next action right now?”, nervousness stops being an obstacle and becomes a signal that you are entering the competitive state. This is also something we consistently emphasize through years of training and competition, and hopefully these experiences can offer real support to those stepping onto the court.
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