THEY SHOW UP TO PRACTICE, TRAIN HARD, AND WANT TO WIN—BUT UNDERNEATH THE SURFACE, MANY YOUNG ATHLETES ARE FIGHTING A BATTLE MOST ADULTS NEVER SEE: PERFORMANCE ANXIETY.
Understanding the Pressure to Be Perfect and How to Manage It
They show up to practice, train hard, and want to win—but underneath the surface, many young athletes are fighting a battle most adults never see: performance anxiety.
Whether it’s fear of making a mistake, letting down teammates, or not meeting expectations, anxiety in youth sports is real—and it’s on the rise. If left unchecked, it can lead to burnout, poor performance, low self-esteem, and even quitting the sport altogether.
This blog explores what performance anxiety looks like, why it happens, and what coaches, parents, and athletes can do to recognize it early and respond effectively.
1. What Is Performance Anxiety in Youth Sports?
Performance anxiety is a form of stress or fear tied to competition, evaluation, or high expectations. It shows up both physically and emotionally, often just before or during games.
Common Signs:
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Nausea or stomachaches before games
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Trouble sleeping before competition
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Freezing or hesitating in high-pressure moments
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Negative self-talk or fear of failure
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Avoiding eye contact or withdrawing socially
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Loss of enjoyment in the sport
It’s not just “nerves.” Anxiety becomes a problem when it starts affecting performance, motivation, or mental health.
2. Why Are More Kids Struggling With This Now?
Pressure to Perform Starts Early
With the rise of competitive club teams, early specialization, and social media, young athletes are often expected to perform like adults—without adult coping skills.
Fear of Judgment
Many athletes tie their self-worth to their success. One bad game can feel like a personal failure, especially when coaches, parents, or teammates react harshly.
Lack of Mental Skills Training
We train physical skills from day one, but rarely teach mental resilience, breathing techniques, or emotional regulation—even though these are essential for peak performance.
3. The Long-Term Impact of Ignoring Performance Anxiety
If not addressed, performance anxiety can lead to:
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Chronic stress and burnout
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Drop in athletic performance due to hesitation and loss of confidence
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Increased risk of quitting sports early
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Mental health issues such as depression or panic attacks
Athletes need to know that struggling with nerves doesn’t mean they’re weak—it means they need tools and support.
4. How to Help Young Athletes Cope and Thrive
Normalize the Experience
Let them know anxiety is common—and even elite athletes feel it. Talking about it takes away its power.
Teach Pre-Game Routines
Deep breathing, visualization, or repeating calming phrases can anchor athletes before competition. A consistent routine lowers stress and creates a sense of control.
Shift the Focus from Outcome to Effort
Instead of saying, “We need to win,” focus on: “Let’s compete hard,” or “Let’s execute our game plan.” Effort-based feedback reduces fear of failure.
Encourage Mistake Tolerance
Teams that celebrate learning from errors create psychologically safe spaces. Athletes who don’t fear mistakes take more risks—and grow faster.
Watch Your Language as a Parent or Coach
Avoid post-game breakdowns or public criticism. Instead, ask: “What did you learn today?” or “What went well, and what would you like to work on?”
Conclusion
Performance anxiety doesn’t mean an athlete is broken—it means they care. But caring too much without the right tools can lead to pressure that overwhelms progress.
By creating supportive environments, teaching emotional skills, and focusing on growth over perfection, we give young athletes what they need most: the confidence to compete freely and the resilience to keep going when things get tough.
Because mental strength isn’t just part of the game—it’s what carries athletes through it.
Coach Luc Tremblay is the Founder and Head Coach of Volleyball Winnipeg. Luc has been coaching volleyball for 30+ years with athletes of all age classes and all abilities. He has developed most of the training techniques used by VISION coaches and is responsible for the coach development program at Volleyball Winnipeg. For more details on our Coach Resources, click here.