| Nerves are a great thing! It's good to be nervous prior | | | | can. Let your program become an extension of you. |
| to a performance. It shows that you care. Once you're | | | | Practice... Practice... Try listening to your music over |
| on the ice however, the nerves will melt away. Take | | | | and over, and imagine each element corresponding to |
| deep breaths to calm yourself down. Many of the elite | | | | each beat . Another thing that might help is by not |
| skaters, for instance Sasha Cohen and others, take | | | | focusing on any outside "noise". While the audience |
| deep breaths prior to their program. Breathing is | | | | appreciation may be helpful, it can be detrimental as |
| important | | | | well. Feel to express yourself, be in the moment. Don't |
| Don't allow your nerves to take over your | | | | be intimidated by the crowd. The audience is there to |
| performance. You can often tell when someone is | | | | watch you. The audience is your friend. Just |
| nervous if they are making small useless movements | | | | remember the judges are doing their job. Their |
| such as tapping their fingers, feet, fidgeting, shifting | | | | objective is not to judge you; they are only judging |
| around in their seat, or larger things such as pacing. | | | | your performance. Use their criticisms constructively. |
| Restlessness in general is a very big sign. I've seen | | | | I would recommend focusing on your performance as |
| many skaters, while waiting for their turn backstage, | | | | opposed to the score. Concentrating on the mechanics |
| exhibit this behavior. You need to focus on you, not | | | | or over thinking too much can create unwanted |
| your opponent. | | | | anxiety. Don't focus on mistakes. Just do your |
| One of the internal signs of being nervous is: increased | | | | program. Once an error is committed, you cannot |
| heart-rate, sweating, headache or other body aches. | | | | erase it; just focus on your next element. The elite |
| Shortness of breath, nausea, loss of appetite, or in | | | | skaters don't spend all of their time focusing on |
| some extreme cases panic attack may occur. When | | | | mistake, they move on and make sure the rest of their |
| you have a schedule test or competition, the most | | | | performance is their best. Try some deep breathing |
| important thing is to relax. | | | | and thinking of this as just performing with your coach. |
| Being nervous is not a bad thing. It is your mind telling | | | | Go about it the same way you do during practice. |
| you that you care about the action you are | | | | Give it your all! |
| undertaking; your performance is important. You feel a | | | | This being said, allow yourself the freedom to enjoy |
| huge sense of responsibility to give your audience the | | | | the moment, the skating, something you love and enjoy |
| best possible performance you can possibly give. | | | | doing. Don't worry about the mechanics. Block negative |
| Allow this energy to work for you, not against you. | | | | thoughts from your mind, allow yourself to be your |
| Those little butterflies in your stomach are your friends. | | | | best and don't worry about the competing, against |
| It's okay to have butterflies. You don't want to become | | | | anyone. The only person to concur is yourself. Keep in |
| complaisant, or take your performance for granted. | | | | mind your opponents are just as nervous, if not more. |
| However, it is very important that you stay confident | | | | Focus on "you". |
| relax and in control. Remember, fun is the name of the | | | | Try the following: |
| game in skating. Go out there and enjoy yourself; have | | | | 1. Don't eat too heavily. |
| fun! If you recall the 2002 winter games, Kwan had | | | | 2. Don't drink caffeine or sugar, just as it will tense you |
| appeared to be the sure winner, apparently, nerves | | | | up, and give you more jitters. Get a good night sleep |
| got in the way of the prize. However, Sarah had | | | | the night prior to your performance. |
| allowed herself to have fun, hence, had won the prize. | | | | 3. Keep yourself hydrated by drinking water, not sport |
| A great way that I have learned to stay confident is to | | | | drinks. |
| have run-through of my program as many time as I | | | | |