Let’s be honest—competition day can feel like a whirlwind of nerves, excitement, and pressure all rolled into one. Whether it’s your first tournament or your tenth, those butterflies in your stomach are completely normal. Over the years, I’ve coached hundreds of students through the ups and downs of competing, and if there’s one thing I know for sure, it’s this: staying calm and focused is just as important as the techniques you bring to the mat.
I’m Seidler Rodrigo, Head Professor at Gracie Barra West Jordan and in this article, I want to share some real-life, practical strategies to help you manage your nerves and perform at your best. These aren’t just theories—they’re the same methods I’ve used with my students and myself. Let’s dive in.
1. Prepare Like a Pro—Well Before Competition Day
Calmness starts with preparation. When you know you’ve put in the work, it’s a lot easier to walk into the venue with confidence.
- Stick to your training plan: Don’t try to “cram” new techniques the week before. Instead, sharpen what you already know.
- Simulate competition in training: Roll with intensity, follow time limits, and ask your training partners to push you. This gets your body and mind used to the pressure.
- Drill your A-game: Make sure your strongest takedowns, guard passes, or submissions are sharp. Know your go-to techniques and have a game plan.
When you’ve done the hard work, it becomes your safety net. You’ll walk onto the mat knowing you’re ready.
2. Visualize Success
I’m a big believer in visualization. I do it before I teach seminars, coach a big match, or even when I’m facing a challenge outside the academy.
Here’s how you can use it for your competition:
- Picture your ideal performance: Close your eyes and imagine yourself stepping onto the mat, touching gloves, executing your plan, and winning.
- Walk through your nerves: Visualize the moment your name is called. Imagine how it feels. Then, picture yourself taking a deep breath, walking confidently, and staying composed.
- Repeat it daily: The more often you rehearse these positive mental images, the more natural they become.
Visualization trains your mind just like drilling trains your body. It’s a powerful tool, especially for beginners.
3. Stick to a Routine
Competition day can feel chaotic, but a routine gives you control over your environment—and that control breeds calm.
- Pack your bag the night before: Gi or No-Gi gear, water, snacks, ID, headphones, belt, and anything else you might need.
- Wake up early: Give yourself extra time so you’re not rushing.
- Eat foods that work for you: Avoid trying something new the day of. Go with foods you know give you steady energy and sit well in your stomach.
- Do a light warm-up: Wake your body up with some dynamic stretches or light drills. This gets your blood flowing and eases your nerves.
Sticking to a plan grounds you. It gives you something familiar to focus on in an unfamiliar environment.
4. Control Your Breathing
If I could give just one tip to help with nerves, this would be it: control your breathing.
When you’re nervous, your breathing becomes shallow and fast. But when you breathe deep and slow, your heart rate drops, your muscles relax, and your mind clears.
Try this technique:
- Inhale through your nose for 4 seconds.
- Hold for 4 seconds.
- Exhale slowly through your mouth for 6 seconds.
- Repeat this for 2–3 minutes.
Do this before your match, between matches, or any time you feel tension creeping in. It’s simple, but it works wonders.
5. Focus on the Process, Not the Outcome
This one can be tough, especially when you really want to win. But obsessing over results adds pressure. Instead, focus on what you can control: your effort, attitude, and execution.
- Stick to your plan: If your goal is to pull guard and sweep—focus on doing that, not on whether you’re up on points.
- Stay in the moment: Don’t let your mind wander to “what if I lose?” or “what will people think?” Stay present. Stay connected to the match in front of you.
- Remember your “why”: You’re here to test yourself, to grow, and to represent your hard work and your team. That’s already a win.
Let go of what you can’t control. Compete for you—not for anyone else.
6. Use Nerves as Fuel
Feeling nervous is not a bad thing. It means you care. I still get nervous when my students step onto the mat—and I’ve been doing this for decades.
The trick is to reframe those nerves:
- Nervous? That’s your body getting ready to perform.
- Butterflies? That’s adrenaline kicking in.
- Shaky hands? That’s just excitement, not weakness.
When you see nerves as part of the process—not a sign of fear—they lose their power. Learn to surf the wave instead of fighting it.
7. Have a Pre-Match Ritual
Many top athletes have their own rituals before competition. It could be listening to a certain song, doing a specific warm-up routine, or even saying a personal mantra.
You don’t need to overthink it—just find something that centers you.
Here’s mine: I breathe deeply, say a short prayer for focus and safety, and remind myself that win or lose, I’ve already done the work.
8. Support Each Other
At Gracie Barra West Jordan, we’re a family. On competition day, lean on your teammates. Cheer for each other. Encourage each other. Sometimes, a simple fist bump or nod from a friend can reset your whole mindset.
If you see a teammate struggling with nerves, remind them of all the rounds they’ve pushed through, all the classes they showed up for, and all the progress they’ve made. A little support goes a long way.
9. Learn from Every Experience
Win, lose, or draw—every match teaches you something. After the adrenaline wears off, take some time to reflect.
- What did you do well?
- Where did you hesitate?
- What’s one thing you’ll focus on improving this week?
Your mindset after the match matters just as much as your mindset before it. Stay humble in victory, and stay hungry after defeat. That’s how we grow.
Final Thoughts on How to Stay Calm and Focused on Competition Day
Competing in Jiu-Jitsu is about so much more than medals and podiums. It’s about stepping out of your comfort zone, embracing discomfort, and discovering what you’re really made of. It’s about sharpening your skills, building resilience, and representing your school with pride.
You’re not alone in those nerves—you’re not weak for feeling them. You’re human. And every single person who steps onto that mat has felt the same.
At Gracie Barra West Jordan, we prepare our students for more than just matches—we prepare them for life. So when competition day comes, breathe deep, trust your training, and go do your best.
Win or learn—we’re proud of you either way.
See you on the mats!
