Module 3: Overcoming Performance Anxiety

In this module, we tackle one of the biggest challenges in rugby—performance anxiety. You'll learn practical techniques to manage nerves, stay composed under pressure, and turn anxiety into confidence. Through breathing exercises, visualization, and mindset shifts, we’ll help you develop a pre-game routine that keeps you calm and focused. By the end of this module, you’ll have the tools to stay in control, perform at your best, and embrace high-pressure moments with confidence.

Performance anxiety is a common issue that many athletes face, which can hinder their ability to perform at their best during competitions. In this lesson, we will explore strategies to effectively manage and overcome performance anxiety. By learning how to control your thoughts and emotions, you can boost your confidence and improve your overall performance.

One key technique to help handle performance anxiety is to practice relaxation exercises, such as deep breathing and visualization. These techniques can help calm your mind and body, allowing you to focus on the task at hand. Additionally, setting realistic goals and focusing on the process rather than the outcome can help reduce anxiety and increase your chances of success. Finally, developing a pre-competition routine and utilizing positive self-talk can help build your confidence and reduce anxiety levels.

Key Lesson Concepts:

• Practice relaxation exercises like deep breathing and visualization
• Set realistic goals and focus on the process
• Develop a pre-competition routine and use positive self-talk