Competing in a swimming race is an exciting experience! Sometimes, young swimmers feel a bit nervous before a big race, and that’s completely normal. The key is to turn those nerves into positive energy that helps you swim your best. This guide will help swimmers aged 9-12 prepare mentally and stay confident on race day.

Do you ever feel butterflies in your stomach before a race? That’s just your body preparing for something exciting! It means you care about your swim, and that’s a good thing. Instead of allowing those feelings to slow you down, try to use them as extra energy to propel your strokes. Think of it like a superhero getting ready to zoom through the water!

Here’s how to transform nervous energy into swimming power:

•Take deep breaths to calm yourself.

•Remind yourself that you’ve trained for this moment.

•Focus on how incredible it feels to swim fast and strong.

A solid pre-race routine helps you feel prepared and ready to race with confidence. Here’s what to do:

Morning of the Race:

• Eat a good breakfast: Choose something nutritious like oatmeal, eggs, or fruit at least two hours before your race.
• Pack your favorite swim gear: Make sure you have your suit, cap, goggles, and an extra towel.
• Listen to happy music: A fun playlist can boost your mood and get you in the right mindset.
• Do your special good luck ritual: This could be a handshake with a teammate, a fun stretch, or a power pose.

30 Minutes Before Your Race:

• Follow your coach’s warm-up plan: A good warm-up gets your muscles ready to go!
• Take three big belly breaths: This helps calm your nerves and give you focus.
• Think of your favorite swimming memory: Remember a time when you felt awesome in the water.
• Say your ‘I can do it’ phrase: Positive words like “I am strong” or “I’ve got this!” make a big difference.

Visualization is a great way to prepare your mind for racing success. Close your eyes and try these fun exercises:

• Imagine you’re a dolphin gliding smoothly through the water, feeling strong and fast.
• Picture yourself swimming like your favorite athlete, using powerful strokes and perfect turns.
• See yourself touching the wall first, feeling proud and excited about your race.

When you practice these exercises, your brain gets ready to perform at its best in the pool!

Visualization is a great way to prepare your mind for racing success. Close your eyes and try these fun exercises:

• Imagine you’re a dolphin gliding smoothly through the water, feeling strong and fast.
• Picture yourself swimming like your favorite athlete, using powerful strokes and perfect turns.
• See yourself touching the wall first, feeling proud and excited about your race.

When you practice these exercises, your brain gets ready to perform at its best in the pool!

A confident swimmer is a fast swimmer! Use these simple phrases to boost your self-belief:

• “I am strong.”
• “I love swimming.”
• “I can do this.”
• “Swimming is fun.”

Say them to yourself before your race and feel the confidence grow!

No matter how your race goes, it’s important to celebrate your effort and learn from the experience. Here’s what to do after your swim:

• High five your coach and teammates: Show good sportsmanship and enjoy being part of the team.
• Record your race details in Trackaswim: This helps you track progress and set new goals.
• Write down what made you proud today: Maybe you had a great dive, a strong finish, or just had fun!
• Plan your celebration: Ice cream, a fun dinner, or just relaxing at home—whatever makes you happy!

Remember, swimming is all about having fun, improving little by little, and enjoying the journey. Every race is a chance to learn and grow. So take a deep breath, smile, and dive in with confidence!

You’ve got this!