Why do I get so nervous when playing a match?

[NextLevel]

Just play more games, slowly you will starting getting used to this stress. Our nervous system could adapt to almost everything. There are always players that doing very good in training but in matches they starting to tense up and ending up almost tilting. It depends on the type of your temperament too. But more you practice those matches, you will became less worried about the result and more stable in performance. Some players just need more time than others to adapt

This is true as well - playing lots of competitive events let me see that my rating wasn't some magical thing, and it got to a point when I understood my game stopped losing without an explanation.

The other thing that helped was recording my matches, because recording them allowed me to use objective information to reframe them, without recording them, I had to reframe based on unreliable memory.

I lost a lot to a good RPB penholder because I badly returned his serves. But when I watched other people play him in matches I also recorded, I noticed that everyone, including top players, missed his serves initially. And while I did, I allowed it to get to me and then started missing more on my serve. While the other players kept playing their game and eventually either won the first game from deficits, or won games 2, 3 and 4. Noticing how my perspective on his serve made me play worse made take the mindset - it is okay to return serves badly in game 1, it will get better as you go on, whether you consciously feel better or not. Always continue to probe your opponent's game for something you can strategically play for.)

I beat my opponent the next one or two times we played and he started thinking it was because I had decoded his serve from video, when it was largely just me accepting that I should continue with calm to play no matter the score.

I have multiple stories like this, it is your job to figure out what your opponent's issue is, not to complain that your game is not working.

 

[SleepyMaster]

This is true as well - playing lots of competitive events let me see that my rating wasn't some magical thing, and it got to a point when I understood my game stopped losing without an explanation.

The other thing that helped was recording my matches, because recording them allowed me to use objective information to reframe them, without recording them, I had to reframe based on unreliable memory.

I lost a lot to a good RPB penholder because I badly returned his serves. But when I watched other people play him in matches I also recorded, I noticed that everyone, including top players, missed his serves initially. And while I did, I allowed it to get to me and then started missing more on my serve. While the other players kept playing their game and eventually either won the first game from deficits, or won games 2, 3 and 4. Noticing how my perspective on his serve made me play worse made take the mindset - it is okay to return serves badly in game 1, it will get better as you go on, whether you consciously feel better or not. Always continue to probe your opponent's game for something you can strategically play for.)

I beat my opponent the next one or two times we played and he started thinking it was because I had decoded his serve from video, when it was largely just me accepting that I should continue with calm to play no matter the score.

I have multiple stories like this, it is your job to figure out what your opponent's issue is, not to complain that your game is not working.

Very good example of a willing to progress, and analysing why its happening by finding way that suits you. Losing without having any clue about why you lose - gives barely nothing. Losing with proper understanding why you lose - its a tool that keep our progress on. Everyone has its own way to figure it out. If recording matches is helping - just keep doing it. Other have coach to give them advices on mistakes, or making their own decisions - that's kind what i do. But maybe one day ill make it to recording, could be very useful as we all seeing

 

[NextLevel]

Has anyone got any strategies that have worked in practical terms for relaxing into a match and focusing on process over results?

it can be hard to focus or re-focus on process when tightness is leading to many missed shots and poor footwork ( I can become a bit rooted to one spot)

There was an overpriced book called "Get your game face on" by Dora Kurimay, but it was only overpriced relative to expected value in pages. For some people it may be too cheap. But it takes you through how to build a standard preprint routine.

 

[Wrighty67]

There was an overpriced book called "Get your game face on" by Dora Kurimay, but it was only overpriced relative to expected value in pages. For some people it may be too cheap. But it takes you through how to build a standard preprint routine.

I have it!

 

[dingyibvs]

Focus on the process definitely helps. I win probably 70-80% of my 3-2 matches, and just last week I won a match 3-2 after being down 10-4 in the 5th set. It was against a player who has never beaten me but has just discovered my weakness against short topspin services. He missed a ton of loops against my weak returns against his topspin services after being 1 point away from beating me, but I missed none. He finally landed one when he was down 10-11, and it was a massive one with all his strength, and I counter looped it back as he watched it whiz past him. He really wanted to win, I just focused on improving my technique with each shot.

Another thing, and it's something some of you won't like, is that you need to stop EJing. You miss a shot either because you don't know how to do it or because you didn't execute what you know. Every time you change your equipment you have to make at least some minor adjustments. You'll miss shots because you don't know how to make it yet with the new equipment. This creates doubt every time you miss. Did I miss because I didn't adjust correctly for the new throw angle and aimed too high/too low, I didn't adjust for the new topsheet and brushed too thin/too thick, I didn't adjust for the new speed and hit it too hard/too soft etc.? Or did I simply not execute because my timing was off, I was out of position, I misjudged the incoming spin, etc.? You'll lose confidence when you don't even know why you missed a shot, because you don't know how to correct the mistake.

 

[SleepyMaster]

EJ

Focus on the process definitely helps. I win probably 70-80% of my 3-2 matches, and just last week I won a match 3-2 after being down 10-4 in the 5th set. It was against a player who has never beaten me but has just discovered my weakness against short topspin services. He missed a ton of loops against my weak returns against his topspin services after being 1 point away from beating me, but I missed none. He finally landed one when he was down 10-11, and it was a massive one with all his strength, and I counter looped it back as he watched it whiz past him. He really wanted to win, I just focused on improving my technique with each shot.

Another thing, and it's something some of you won't like, is that you need to stop EJing. You miss a shot either because you don't know how to do it or because you didn't execute what you know. Every time you change your equipment you have to make at least some minor adjustments. You'll miss shots because you don't know how to make it yet with the new equipment. This creates doubt every time you miss. Did I miss because I didn't adjust correctly for the new throw angle and aimed too high/too low, I didn't adjust for the new topsheet and brushed too thin/too thick, I didn't adjust for the new speed and hit it too hard/too soft etc.? Or did I simply not execute because my timing was off, I was out of position, I misjudged the incoming spin, etc.? You'll lose confidence when you don't even know why you missed a shot, because you don't know how to correct the mistake.

EJing is both annoying and funny at the same time. But if we talk about stability and progress - there should be not much place for such things. I have an issue for buying 10-15 different rackets per year, or trying new rubbers for no reasons. I do still progress by the way, but who knows, maybe progressing for me would even better without it. I feel that when i train really a lot, like 6 times a week, what type of a blade i using became less important, because i have the feeling, and adjusting became more easy. But still maybe, it’s just my miscalculation. I bet, it’s still better to use one or two for long periods of time, and that’s more than enough

 

[IB66]

Everyone is different, so like writing a equipment review, take it with a pinch of salt!!!! But I can only comment on how I FEEL about being ‘nervous’
I have played some type of competitive sport since age 13/14

I did a little reading before writing this, because I had to get a better understanding of being nervous.

In loose terms, nervousness will go away after a short time, anxiousness will last much longer.
Frank Sinatra said he was ALWAYS nervous before going on stage, but it soon passed.
Carly Simon quit performing live, and Carol King had to get help.
Frank suffered from nervousness, Carly and Carol from anxiety.
Anxiety is more likely to stop you performing well or at all!!!

Some of personal experiences of nervousness.

1st ever TT match, with what I would call ‘excited nervousness’
butterflies in stomach, shaking legs, after a few points this died off.

1st ever badminton final, Junior boys doubles v 2 boys that played for England U15’s
during the group stages - no nervousness, during semi-final - ‘excited nervousness’
Start of final- slightly heightened ‘excited nervousness’ butterflies and shaking legs. We won the toss, I had to start with the 1st serve. I walked to the ‘T’ and went to take my service stance, thoughts were something like, don’t serve in the net, but keep it tight, legs started shaking more!!.
Then I took a step back.
What are they feeling I thought? they are England players, they are expected to win, they MUST win, I bet they are nervous as well !!! Deep breaths, relax.
Returned to the T to serve, still with some butterflies and shaking of the legs, ignore, concentrate on the serve, all there is is the serve. Serve wasn’t great, but it wasn’t poor, average.
After that no more shaking and butterflies!!
We lost, but hey, reality check, they were better, they trained way more, had way more experience and coaching. Nothing to worry about.

I don’t really get nervous for ‘normal’ league matches or tournaments any more, something different or new, the Yep the nerves kick in!!

Much later!!! (Many years unfortunately!!!)

Club badminton mixed handicap final.
start of game, my partner was serving, I was surprised, hey my legs are shaking!! Smiles, yeah my legs are shaking, more smiles, it’s great to have this feeling again!!!
We won, against better players, a county pairing that had got drawn together (played for our club.).
We only had a 2 zip start, I played out of my skin, won something like 15 - 8

Any nervousness for me has not EVER lasted for a whole game, maybe 3 or 4 points MAX.
If I was nervous for a whole match, I would class that as anxiety. But everyone is different.

Sure, at certain times during a match, you put more pressure on yourself, you tighten up. At crucial points!!!

Well ALL points are crucial!!! Oh shit I’m putting more pressure on myself!!!

It’s 10-10, if I had won the 5th point, instead of missing a ‘sitter’ it would be
9-11 and game over, NO NO NO!!
Now, point 8 and 12 I played a blinder, YES YES YES!!! Point 21 I’m playing a blinder!!!

Practice, practice, practice, or the more you experience and play matches, nervousness should reduce. Its similar to familiarity breeds contempt!!!

Breath, relax, learn some breathing exercises. Relax muscles.

Postitive thinking, be positive about the experience. Seek positive thinking coaching.

 

[Takkyu_wa_inochi]

tell yourself the guy on the other side of the table is even more nervous than you

 

[NextLevel]

tell yourself the guy on the other side of the table is even more nervous than you

If he is winning, for the people who get nervous, it won't matter.

BTW, another thing I learned, which I know is controversial, is the power of people cheering you on and the power of people cheering against you. When I went into hostile crowds/clubs to play, and people were cheering my misses, I started pumping myself up by celebrating my points or telling myself to focus. It's part of the reason I have mixed feelings about the whole Harimoto screaming thing, I understand why he does it, but I find the people who claim it has no impact on the opponent to be disingenuous.

 

[latej]

BTW, another thing I learned, which I know is controversial, is the power of people cheering you on and the power of people cheering against you. When I went into hostile crowds/clubs to play, and people were cheering my misses, I started pumping myself up by celebrating my points or telling myself to focus. It's part of the reason I have mixed feelings about the whole Harimoto screaming thing, I understand why he does it, but I find the people who claim it has no impact on the opponent to be disingenuous.

In one of my last matches the opponent was roaring. It was 1st match, it was Sunday morning, I was not in the temperature yet. I was losing. My mate told me, roar too. I remember clearly this moment. It helped me. Although probably not that much because I was then roaring more than before, I was roaring maybe a little bit more. It helped me more like a "right friend word". This doesn't happen very often. But it does happen. I lost anyway.

 

[BobFL]

Whenever I play a match, I freeze up and get so nervous. Sometimes it manifests by playing too many pushes and being afraid to play freely. Sometimes my block is stiff and nervous, and results in more errors. And a lot of times it manifests as doing safer and less effective serves.

How can I play without getting so nervous?

Everyone is nervous. The thing is how you handle it. And to quote one of my favorite coaches - Everyone chokes, it is about who chokes less in important moments.
I would say - play as much as you can, get battle experience. At one point you will get there, you will learn how to calm nervousness and turn it into a controlled aggression. It worked for me and many other people. There is no shortcut - just play.

 

[Wrighty67]

Everyone is different, so like writing a equipment review, take it with a pinch of salt!!!! But I can only comment on how I FEEL about being ‘nervous’
I have played some type of competitive sport since age 13/14

I did a little reading before writing this, because I had to get a better understanding of being nervous.

In loose terms, nervousness will go away after a short time, anxiousness will last much longer.
Frank Sinatra said he was ALWAYS nervous before going on stage, but it soon passed.
Carly Simon quit performing live, and Carol King had to get help.
Frank suffered from nervousness, Carly and Carol from anxiety.
Anxiety is more likely to stop you performing well or at all!!!

Some of personal experiences of nervousness.

1st ever TT match, with what I would call ‘excited nervousness’
butterflies in stomach, shaking legs, after a few points this died off.

1st ever badminton final, Junior boys doubles v 2 boys that played for England U15’s
during the group stages - no nervousness, during semi-final - ‘excited nervousness’
Start of final- slightly heightened ‘excited nervousness’ butterflies and shaking legs. We won the toss, I had to start with the 1st serve. I walked to the ‘T’ and went to take my service stance, thoughts were something like, don’t serve in the net, but keep it tight, legs started shaking more!!.
Then I took a step back.
What are they feeling I thought? they are England players, they are expected to win, they MUST win, I bet they are nervous as well !!! Deep breaths, relax.
Returned to the T to serve, still with some butterflies and shaking of the legs, ignore, concentrate on the serve, all there is is the serve. Serve wasn’t great, but it wasn’t poor, average.
After that no more shaking and butterflies!!
We lost, but hey, reality check, they were better, they trained way more, had way more experience and coaching. Nothing to worry about.

I don’t really get nervous for ‘normal’ league matches or tournaments any more, something different or new, the Yep the nerves kick in!!

Much later!!! (Many years unfortunately!!!)

Club badminton mixed handicap final.
start of game, my partner was serving, I was surprised, hey my legs are shaking!! Smiles, yeah my legs are shaking, more smiles, it’s great to have this feeling again!!!
We won, against better players, a county pairing that had got drawn together (played for our club.).
We only had a 2 zip start, I played out of my skin, won something like 15 - 8

Any nervousness for me has not EVER lasted for a whole game, maybe 3 or 4 points MAX.
If I was nervous for a whole match, I would class that as anxiety. But everyone is different.

Sure, at certain times during a match, you put more pressure on yourself, you tighten up. At crucial points!!!

Well ALL points are crucial!!! Oh shit I’m putting more pressure on myself!!!

It’s 10-10, if I had won the 5th point, instead of missing a ‘sitter’ it would be
9-11 and game over, NO NO NO!!
Now, point 8 and 12 I played a blinder, YES YES YES!!! Point 21 I’m playing a blinder!!!

Practice, practice, practice, or the more you experience and play matches, nervousness should reduce. Its similar to familiarity breeds contempt!!!

Breath, relax, learn some breathing exercises. Relax muscles.

Postitive thinking, be positive about the experience. Seek positive thinking coaching.

Great post, thanks.

It's tough to differentiate for me between the nerves and anxiety - generally I would say it leans towards nerves but that once the match has started I can lose the ability to think clearly, reflect or make strategy changes (when I watch the match back I often think - why did I not change my service given he was killing it? for example)

I also find the nerves make me tight and less mobile so I tend to move less and seem fixed to the spot.

I have experienced it with my music too - I can know a piece on guitar very well and be able to play it through cleanly, but if I have to play it even to a teacher I will freeze up and my fingers will make mistakes in a sort of performance anxiety.

In TT I find that if I start well and hit some good shots with confidence, that I often go on to play well, but if I start missing then I tighten up and struggle.

I think the biggest issue is probably the inability in match to stop the train and reflect on what's happening and what my opponent is doing and how I am responding, and change up.

 

[vvk1]

There was an overpriced book called "Get your game face on" by Dora Kurimay, but it was only overpriced relative to expected value in pages. For some people it may be too cheap. But it takes you through how to build a standard preprint routine.

Harsh review. How badly did you lose to Dora? Just kidding.

 

[NextLevel]

In one of my last matches the opponent was roaring. It was 1st match, it was Sunday morning, I was not in the temperature yet. I was losing. My mate told me, roar too. I remember clearly this moment. It helped me. Although probably not that much because I was then roaring more than before, I was roaring maybe a little bit more. It helped me more like a "right friend word". This doesn't happen very often. But it does happen. I lost anyway.

I am not claiming I always won, but trust me, I would argue that I won (and lost) some close matches due to cheering myself (and crowd influence) because I definitely felt better when I spoke to myself out loud in competitive situations where the crowd was hostile. Crowd sometimes is coaches and parents, but when match is close, some clubs bring everyone to form a cheering section, especially if you are playing a junior. The main thing is to put yourself in the best competitive mindset.

Human beings are social animals, it takes a strong personality to resist the crowd. At least when I cheer for myself, I feel like there are two of me competing against the crowd, not one, and it helps me a bit. Hope I didn't sound crazy there lol.

 

[NextLevel]

Great post, thanks.

It's tough to differentiate for me between the nerves and anxiety - generally I would say it leans towards nerves but that once the match has started I can lose the ability to think clearly, reflect or make strategy changes (when I watch the match back I often think - why did I not change my service given he was killing it? for example)

I also find the nerves make me tight and less mobile so I tend to move less and seem fixed to the spot.

I have experienced it with my music too - I can know a piece on guitar very well and be able to play it through cleanly, but if I have to play it even to a teacher I will freeze up and my fingers will make mistakes in a sort of performance anxiety.

In TT I find that if I start well and hit some good shots with confidence, that I often go on to play well, but if I start missing then I tighten up and struggle.

I think the biggest issue is probably the inability in match to stop the train and reflect on what's happening and what my opponent is doing and how I am responding, and change up.

So I will say this: amateurs, especially though who haven't developed technical and spin awareness on a great number of strokes, overestimate vastly the technical control they have. So when they miss, they often cannot put it in a box other than say they are not playing well. As you play more and become more self aware of the limits of your spin and control, you can adjust better and play against diverse opponents faster.

A player who usually is technically and spin aware almost always using his misses and makes as feedback for adjustments. Any disappointment expressed is with the result, but not because they feel that what they did would have been different. The angle was wrong, next time try to read the ball with the right racket angle. The sidespin carried the ball left, try to hit the ball more towards the middle or right. The serve is going long in this club, try to come underneath the ball more and with less forward power on the serve. To be honest, it does take a lot of practice to get your game to a point where this control is a legit thing because in reality, such intuitions of control have to be subconscious for you to adjust them. Some of the guys who have this level of control hit the corners and lines a lot, because they have getting their shots down a near science. And almost any deviation from the points they hit, they have an idea how to fix/adjust. There is a Liam Pitchford interview where he actually blames the balls in the Greek league for his loss to a chopper.

A player who isn't technically and spin aware is usually annoyed with himself and then acts as if there were no reasons for the miss. It wasn't the opponent's great shot, it wasn't the spin that was misread, it wasn't the racket angle that was too open, or it wasn't the contact that was too thick, it was his ineptitude that lost the point. If he misses a smash where the feet didn't get into position properly, rather than accept his feet didn't get into position and he didn't prepare the racket well, he focuses on the fact that the smash was an "easy" ball and he lost the point. Maybe this club has grippier tables so there needs to be an adjustment for spin, but rather than accept that he may not be able to adjust on time and figure out how to play around this (or just take the result for what it is), it becomes around how the opponent should not be able to get a point with a lob. Or the opponent has an incredibly slow racket, so his balls do not kick the same way, you want to play like he is using Tenergy 05 on both sides, mishit every ball, lose the first game under 5 points and the second game you are down 3-7. It must be because you are playing like shit and not because you mind has to adapt to the new pace.

I know you are making a lot of shots and are a decent player, but I have argued that in some ways, your inadequate technique and spin control leaves you very vulnerable on days when your upper arm usage is imprecise. And this is true at every level in subtle ways for different players. It could be footwork. It could be recovery etc. I don't lose sleep anymore when I lose a point on a pivot I hit the opponent's forehand. I have lost so many points doing this (and won my fair share as well).

 

[LDM7]

His claim was that when we are under pressure or nervous we would revert to our most basic training.

very interesting @AchyGeorge

my most basic training = putting another ball back on the table (consistency)

so perhaps during competition, adrenaline shooting, i revert to my most basic training, which is not pissing the rally/point away ...

from recent competition recording, i saw more rallies i was not stressing the other (FH looping right back at the other) than points ending in my doing

i think i should modify my training to playing more live points above hitting the same shot to the same spot over and over again

i shall give this more thot to see what it looks like ... interesting

 

[NextLevel]

very interesting @AchyGeorge

my most basic training = putting another ball back on the table (consistency)

so perhaps during competition, adrenaline shooting, i revert to my most basic training, which is not pissing the rally/point away ...

from recent competition recording, i saw more rallies i was not stressing the other (FH looping right back at the other) than points ending in my doing

i think i should modify my training to playing more live points above hitting the same shot to the same spot over and over again

i shall give this more thot to see what it looks like ... interesting

Practicing precise sequences of shots and placements has value. Thr more your practice of the first four balls mimics situations you face in your matches, the more rapid your improvement. That would mean lots of serve and attack practice and lots of serve return and fourth ball practice with deliberately chosen sequences of openings and returns with various placements.

 

[IB66]

In close matches, (at local league level especially) when 2-2 and 9-9 in the fifth onwards, maybe more so at 10-10 you watch BOTH players do what Andy mentioned, push push push, make no mistakes!!! Revert to basic pushing, something they feel safe and consistent at, let the other make the mistake.

Once you start to move up the ranks, or are playing better players, then they have a bigger range of ‘confidence’ shots. So against a lower ranked player the better player will be more prepared to open up v backspin, or similar. But they are still likely to have strokes they won’t be comfortable playing.

Once at a high standard, Pro level etc competence and consistency is high in all areas, but don’t be fooled, they are still nervous, feel the pressure at clinch points, they have learnt to deal with it, some better than others!! That’s why some players just seem to win more often in really close matches, it’s not totally down to proficiency at stroke play, proficiency at dealing with the mental side of things plays a large part as well, along with experience!!! Been there, done that got the T shirt!!!
They understand that they can’t be too negative, give an inch and the opponent takes a mile!! They play what looks like a ‘normal’ point!!

Great to have you back LDM7!!

 

[IB66]

Practicing precise sequences of shots and placements has value. Thr more your practice of the first four balls mimics situations you face in your matches, the more rapid your improvement. That would mean lots of serve and attack practice and lots of serve return and fourth ball practice with deliberately chosen sequences of openings and returns with various placements.

It starts with your serve and receive, find your serve / placement that has a more predictable receive. Then you can work on 3rd ball attack In that scenario.
How and where you attack, position / placement etc, this could vary on opponent to opponent. For example ’predictable’ receive may be long push to FH, you open up v backspin heavy slow to opponents FH and they crush it !! same serve same receive, you play same 3rd ball to BH, opponent has no answer!! Ball flies long!!
Next opponent and it’s vice versa.
3rd opponent and they crush both, but consistency drops when played to their middle.
So practice these scenarios.

If they don’t crush the 4th ball, it’s likely that the 4th ball may be predictable as well, as far as general placement is concerned, if you play to FH, wide FH then the chances are that it’s coming back cross table to your FH, wide FH, you can move into position (or a more advantageous position) without even thinking about it.before they have hit the ball. When this is done properly, and you are on the wrong end of it, it’s like your opponent has ‘supernatural’ powers, they’re reading my mind!! (Plus they may be fitter, faster etc)

It’s experience and trusting

I ball watch way to much!!!

Receiving serve is more difficult, learning to read spin etc is key to not giving away free points, it’s also likely the your opponent has their ‘to go serve‘ with a predictable receive!!! Could be that the 3rd ball attack is predictable as well??

 

[AchyGeorge]

so perhaps during competition, adrenaline shooting, i revert to my most basic training, which is not pissing the rally/point away ...

Which works up to a certain level… After which it becomes an issue as it will allow a good opponent to take control of the point.
I’m pretty sure that my coaches advice is/was good, finding the right balance is hard though, you don’t want to get to 9 all then take on a couple of very low percentage kills, miss them, lose and come off the table saying “at least I didn’t bottle it”. (Advice from same coach)
Good luck!