The Swim Chronicle: Issue # 15- Stay Calm, Swim Strong: Coping Techniques for Young Swimmers Before and During Meets

TLDR: Swim meets can be nerve-wracking, but helping your young swimmer develop coping techniques can make a world of difference. From relaxation exercises to visualization and positive self-talk, these strategies can help swimmers stay focused, calm, and ready to give their best performance.

Swim meets are a pivotal part of every young swimmer's journey—filled with excitement, pressure, and often a fair bit of nerves. As a parent, your support is invaluable. One of the best ways to prepare your swimmer is by equipping them with tools to manage the emotional highs and lows that come with competition.

These strategies not only help swimmers perform better but also make the meet experience more enjoyable and empowering. Here’s how you can help your child build confidence, reduce anxiety, and approach race day with a calm, focused mindset.

Pre-Meet Relaxation Techniques

The night before a meet, nerves can start to creep in, making it difficult for young swimmers to relax and get the rest they need. Encouraging your swimmer to practice relaxation exercises is a great way to help them calm their mind and prepare for the upcoming race. Deep breathing exercises, gentle stretching, or listening to calming music are all effective ways to relax before bedtime.

I remember my own meet days when I was younger—often, the anticipation would make it hard to relax. My coach would always remind us to focus on what we could control, not on the outcome. A few minutes of deep breathing before sleep made a huge difference in how I felt heading into race day. Encourage your swimmer to take deep breaths, focusing on breathing in through their nose and out through their mouth, allowing any tension to release with each breath.

Another great relaxation technique is progressive muscle relaxation, where swimmers lie down and slowly tense and release each muscle group, starting from their toes and moving up to their shoulders. This method helps release physical tension and provides a mental break from the pressures of competition. Many of the swimmers I’ve coached have found this exercise incredibly helpful for quieting their minds before bed.

Visualization for Confidence

Visualization is a powerful tool that helps swimmers mentally prepare for their races. Encourage your swimmer to close their eyes and imagine themselves swimming their race—feeling strong, moving smoothly through the water, and hitting every turn with precision. Visualization not only helps improve technique but also builds confidence by allowing swimmers to see themselves succeed.

One young swimmer I worked with struggled with nerves before her races. We practiced visualization together—going through every moment of her swim in her mind until it became second nature. Over time, she became more confident, knowing she had already mentally "swum" the race and was ready to perform. Visualizing the race helps them anticipate what’s coming and prepare themselves for any challenges they might face in the water. It’s like having a mental rehearsal—swimmers already feel they’ve done it, which makes the actual race less daunting.

In addition to visualizing the race itself, it’s helpful for swimmers to imagine how they will handle unexpected situations—like a slower-than-expected start or a crowded turn. This mental preparation ensures that if things don’t go exactly as planned, they’re ready to adapt and stay calm.

The Power of Positive Self-Talk

Our thoughts play a big role in how we feel before and during competition. Encouraging your swimmer to use positive self-talk can help replace negative thoughts with uplifting, confidence-boosting messages. Before the meet, help them come up with a few affirmations they can repeat to themselves—statements like "I am strong," "I am prepared," or "I can do this."

I remember competing in a big meet and feeling the weight of expectation. My coach always said, "Your mind is as important as your body—feed it well." Using positive self-talk allowed me to quiet the negative thoughts and stay focused on my race plan. One swimmer I coached would always struggle with nerves before a race, often saying things like, "I’m not ready" or "What if I mess up?" We worked on replacing those thoughts with affirmations like "I’ve trained hard for this" and "I know what to do." Over time, I watched her transform from a hesitant swimmer into a confident competitor.

Another useful tip is to have a "positivity journal" where your swimmer writes down their accomplishments and strengths. On the day of the meet, they can look back at this journal and remind themselves of everything they’ve achieved so far. It’s a powerful way to reinforce their belief in themselves and build mental resilience.

In-the-Moment Coping Strategies

When it’s finally time to step onto the blocks, the nerves might come rushing back. Encourage your swimmer to focus on what they can control—like taking a few deep breaths, focusing on their race plan, or using a keyword to stay in the moment. Keywords like "smooth," "powerful," or "relaxed" can help them stay focused on executing their best performance.

When I was coaching at a regional meet, I noticed a young swimmer standing at the blocks, visibly anxious. I told him to choose a word that made him feel strong—he chose "steady." As he stepped up to the blocks, he repeated that word quietly to himself, and it helped him stay focused and calm. He ended up having one of his best races of the season.

Another in-the-moment coping strategy is to create a simple pre-race routine that helps your swimmer feel grounded. This could include shaking out their arms, taking three deep breaths, or doing a specific stretch. Routines provide a sense of familiarity in an otherwise high-pressure environment, giving swimmers something consistent to rely on before they dive in.

Encourage your swimmer to focus on their technique and race plan rather than worrying about the outcome. Remind them that they’ve trained for this and that all they need to do is trust their training and stay in the moment. Staying present and not letting their mind race ahead can make a huge difference in how they perform.

The Bottom Line

Helping your swimmer manage meet-day nerves is about building habits that create confidence, control, and resilience. These coping techniques aren't just for race day—they're tools your child can use to handle pressure in school, life, and future challenges.

If your swimmer would benefit from expert support in mental preparation, Coach Danny Yeo offers:

• Mental Preparation Workshops: Build focus, visualization, and performance routines with tailored strategies.

• Personalized Coaching Sessions: Combine technical refinement with confidence-building support.

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Learn more and empower your swimmer with tools to thrive—both in the water and beyond.