How to not be nervous for volleyball tryouts?

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In this blog we will discuss a few tips to help you  not be nervous for volleyball tryouts.

How to not be nervous for volleyball tryouts?

If you are getting ready for the tryouts to get on the volleyball team of your school or your college, here are a few things that you can do to calm your nerves:

Calm yourself through meditation

Mindfulness and meditation is a great way to get yourself to calm down and focus on the objective of your goals for this tryout. Here are a few meditation techniques for you to try and relax:

Observe Your Thoughts for 15 Minutes

This is an important mindfulness exercise that is designed to help to develop an awareness of your thoughts related to your fears. Instead of repressing these anxieties and fears, which can make it worse, this exercise allows you to acknowledge them mindfully. 

To do this exercise, sit or lie down in a comfortable position and try to let all tension in your body go.

Next, allow yourself to focus on your breathing and they bring you focus on how your body is feeling by doing a body scan and then focus on your thoughts. 

Be aware of what comes into your head, but resist the urge to judge these thoughts. Look and observe these thoughts objectively and instead of judging it, take mindful effort to not react or respond to these thoughts. (Ackerman, positive psychology)

Mindful Walking.

This mindfulness exercise incorporates physical exercise as well. It allows you to ground yourself, relax and engage with the present instead of worrying about your future with volleyball. 

Take a walk outside or around your room and start by paying attention to the sensation of your feet in contact with the ground. Next, expand your awareness to the sounds and smells. 

Also, expand your vision to what you see. Next,  let go of other distractions and walk, as if being mindful of every step is vitally important. (Ackerman, positive psychology)

Square Breathing 

For this exercise, you start by breathing in for four seconds. Then, hold your breath for four seconds, then breathe out for another four seconds. Repeat four times.

Visualize success

Visualizing is an effective practice that can help you get in the zone while you practice for tryouts or when you are on the field for tryouts. 

To visualize, find a peaceful, quiet area (if possible). Close your eyes. Imagine successful scenarios. Imagine yourself playing yourself, getting selected, scoring the best you have ever done and paying attention to what you feel. 

The aim here is to help you feel positive and also think positive which can in turn help you play better. 

Put things in perspective

While you might be thinking that this tryout is the most important thing in your life- and it could very well be- thinking in this way can bring about added stress that is really not needed.

You could already be playing your best, scoring your best however, when something as daunting as tryouts come into the picture, the stress can affect your performance. So put it into perspective of other things in your life. 

Is it as important that not getting into this team will ruin your life? Are there more important things for you out there? Let yourself consider these things and put this particular part of your life into perspective with the other important things in your life. 

Rationalize your thoughts

Once you have put things into perspective rationalize thoughts that are something like:

“If i don’t get into the team my life is over.” or “if i do well, I am never gonna make it as a player.” 

These thoughts are asuu motms, irrational, and not real but they can cause a lot of fears and anxiety. So rationalize these fears by questioning these thoughts and looking at these fears in more realistic ways. 

Avoid having a fixed mindset

Get it tryouts with a mindset of growth. Dont doom yourself to a mixed mindset. This means don’t go into the tryouts thinking that if you don;t make it this time, your career as a player is over. 

Instead, take this experience for what it is, an experience for growth. Maybe you might not be able to get into the team this year however, you can take inputs and feedback from the coach and improve for next year. 

Seek out support

Seeking out support from friends and family in the case that you find yourself extremely stressed out and nervous. 

Reaching out to them, via phone call or asking them to be with you on days that the anxiety is really overpowering can be a good way to cope. 

Replace these thoughts with positive thoughts and affirmations

Take all the thoughts you have about failure, anxieties, ot being goodnought, and other worries and replace them with positive thoughts that are optimistic and kind to yourself 

Use positive affirmations that highlight your strengths as a player and focus on these thoughts and remind yourself of them. 

Get Plenty of Sleep

The day before the try out is as important as the day of the tryouts so get good sleep. Try to get into bed early, avoid coffee and caffeine, and other energy drinks the night before. 

Make sure you make a note of what you eat as well that night, avoid sugar and carbs and salt, as it can make you feel bloated and heavy the next day. 

Make sure that you avoid looking at your phone, engaging in some relaxation techniques and mindfulness strategies to help you ease into sleep. 

On the day of tryouts 

Be fueled up

Avoid skipping breakfast on the day of your tryout even if you feel like you don’t need to eat. Make sure that you get in your proteine, and good food that gives you energy such as eggs, fruits and vegetables.

If you’re worried about digestion issues, make sure to give yourself at least an hour before the tryouts, that means you might have to get up earlier or eat earlier than normal and avoid processed food like sugary waffles and burgers and fries. 

Be Prepared

Make sure that you are aware of what you need and pack it up in your bag- water bottles, massaging creams, wrist bands, extra clothing etc. It is advised that you do this packing up the night before as well. 

You can also make sure that you learn the names of the coaches, cross check the time and venue of the tryouts and prepare your ride to the tryouts beforehand so that you are not delayed.

Avoid distractions

Make sure that you avoid any and all distractions, that means your phone, talking to other people, friends, family etc. 

It means that you cut out all of these distractions, tune it out, and focus on the tryout, the coach instructions, and the game at hand. Keep your eyes on the coach during instruction, and show your attentiveness by being fully engaged.

Avoid looking over to friends and family at the stands, or making small talk with the people around you, instead listen to what is being instructed with full attention- this includes not fiddling with the ball while on standby. 

Be yourself

As much as you want to impress your coaches, make sure that you remember what is important- that you be the best player that you can be- bring in your best version of yourself on the floor. 

This means that you do not try to play like someone else, don’t be a selfish player just to get attention as well. That will only backfire because your coaches, though they want a star player, will also be looking for a team player. 

So, bring your best self to the game for tryouts, be honest about what you can and cannot do. Be eager to learn and improve by listening to instruction from your coaches. 


In this blog we discuss a few tips to help you  not be nervous for volleyball tryouts.

Should I be nervous about volleyball tryouts?

No, there is no need to be nervous about volleyball tryouts. 

Tryouts can be a challenge, however there is not much to worry about if you are motivated to train, learn, and play well.

However, High school tryouts are much more intense than middle school tryouts and it is possible that coaches and team captains might push hard during the tryouts. 

What should you not do in volleyball tryouts?

Few things to avoid during tryouts are:

  • Be a selfish player, prioritize teamwork
  • Not prepare 
  • Be distracter with tech or other people
  • Form groups
  • Taunt others
  • Talk over the coach
  • Be late
  • Eat unhealthy or come sleep deprived

How do I stop being so nervous in volleyball?

Here are a few things you can do to deal with nervousness while playing volleyball:

  • Develop a Game Day Routine. 
  • Engage in Positive Visualization. 
  • Calm Yourself Down with meditation
  • Be prepared
  • Put things into perspective
  • Rationalize your fears.

Are tryouts good?

Tryouts are good and an important part of the team experience. It can be scary however, trying out for teams can be a healthy experience in progressing through a sports career while also focusing on the game and having some fun with their teammates.

Are volleyball Tryouts hard?

Tryouts can be a challenge however there is not much to worry about if you are motivated to train, learn, and play well.

However, High school tryouts are much more intense than middle school tryouts and it is possible that coaches and team captains might push hard during the tryouts. 

How do I get better at volleyball?

Here are a few things for you to try out to improve at volleyball:

  • Improve your physical fitness and stamina.
  • Practicing Serve 
  • Perfect your passes
  • Try slow-motion training.
  • Learn how to Block. …
  • Learn the nuances of teamwork
  • Maintain good diet and sleep


Four Tips to Help Reduce the Stress of Volleyball Tryout Season. PrincetonVolleyball. Retrieved on 16th Feb 2022.

Yogi.L.Wanna Rock Your Volleyball Tryouts? Avoid Doing These Things! Student Athlete Connections. Retrieved on 16th Feb 2022.

Ackerman.C. 22 Mindfulness Exercises, Techniques & Activities For Adults (+ PDF’s). Positive psychology. Retrieved on 16th Feb 2022.

How to Become Less Nervous Before a Soccer Game or Tryout. CompleteSoccerguide, Retrieved on 16th Feb 2022.

Haller.S. Tryout season is here. How to help your kids through the pressure and anxiety. USAToday. Retrieved on 16th Feb 2022.

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