Even the best baseball players in the world get nervous before big games. It’s normal. But for young athletes, especially those in youth and travel ball, nerves can feel overwhelming — sometimes leading to poor performance, frustration, or even fear of failure.

At Swing Lab, we train not just the body, but the mindset. Because confidence at the plate or on the mound starts long before the first pitch.

In this post, we’ll break down exactly how to deal with pre-game baseball nerves so players can show up calm, focused, and ready to compete.

Why Pre-Game Nerves Happen

Let’s start with the basics. Nerves are a natural response to pressure and uncertainty. For baseball players, this might come from:

• Trying to impress coaches or scouts

• Playing in front of parents or crowds

• Worrying about striking out or making a mistake

• Overthinking past performances

• Comparing themselves to teammates or opponents

The good news? With the right strategies, nerves can turn into fuel — not fear.

7 Ways to Calm Baseball Nerves Before a Game

1. Have a Pre-Game Routine

Routines reduce uncertainty. A consistent warm-up, mental checklist, and even music playlist can help signal to the brain: “You’ve been here before.”

Examples:

• Dynamic warm-up (same every time)

• Batting tee reps or dry swings

• Deep breathing + focus drill

• Visualization of successful plays

2. Focus on the Process, Not the Outcome

Instead of thinking “I can’t strike out,” try:

• “See the ball, hit the ball.”

• “Get a good pitch.”

• “Be on time.”

Break the game into small, controllable pieces.

3. Breathe Deeply (Box Breathing)

Breathing is your body’s built-in calm button. Try this before a game or at-bat:

• Inhale for 4 seconds

• Hold for 4 seconds

• Exhale for 4 seconds

• Hold for 4 seconds

• Repeat 4–5 times to reset your nervous system.

4. Visualize Success

Before the game, take 2–3 minutes to mentally rehearse. Picture:

• Hitting a line drive

• Fielding a ground ball cleanly

• Throwing a strike

The brain doesn’t always know the difference between imagined success and real success. Rehearse the win.

5. Stay Off Your Phone

Social media can increase anxiety before games. Focus inward — not on what others are doing. Save the posts for after the win.

6. Reframe Your Nerves as Excitement

Nerves and excitement feel the same physically. Instead of saying “I’m nervous,” say:

• “I’m ready.”

• “Let’s go.”

• “This is what I train for.”

Your mindset is a choice.

7. Talk to a Coach or Teammate

Sometimes, saying how you feel out loud can break the tension. A simple check-in with a coach or friend can bring you back to the moment. You're not alone — even pros get the jitters.

For Parents: How to Support a Nervous Player

• Stay calm and supportive (not overly hyped or critical)

• Avoid giving last-minute technical advice — it can overwhelm

• Remind them why they play: fun, growth, challenge

• Help them build a pre-game routine they control

• Celebrate effort, not just results

For Coaches: Building Confident Players

• Make mental skills part of practice (not just game day)

• Create an environment where mistakes are part of growth

• Use positive body language and clear feedback

• Help players focus on effort and intent, not perfection

Final Thoughts

Nerves are a sign that the game matters — and that’s a good thing. The goal isn’t to eliminate nerves but to manage them in a way that leads to focus, confidence, and freedom.

When players learn to calm their body and mind, they unlock the ability to perform under pressure — and enjoy the game more.

At Swing Lab, we integrate mental training into every lesson. Because confidence isn’t luck. It’s a skill.

from: getty images