Ava Castrogiovanni, March – Like many archers, I am a perfectionist, and archery tournaments make me anxious. I put immense pressure on myself to shoot perfectly, even though only a handful of archers have ever achieved a flawless score. I often forget to breathe until after I release my arrow, and my hands shake so much that staying on my aim spot becomes difficult. Overcoming tournament anxiety is no easy task.
I’m lucky to have my dad, who doubles as my coach—and sometimes, as my personal stress ball. Before every round at a tournament, I squeeze his arm to relieve tension. This routine has become a habit, and it truly helps calm my nerves. But last year, my dad had surgery and couldn’t be there to coach me for two tournaments. It was a challenge, considering he had been at every competition since I was in fourth grade and had coached me since fifth.
As soon as I walked into the gym for my first tournament without him, my team was there. One of our coaches and a team mom checked in on me, knowing how difficult it would be to compete without my dad. When I told her I was okay, she gave me a hug. Then, my best friends arrived. One of them asked how I was doing, and I admitted that I had no idea how I was going to shoot well without my dad there. Without hesitation, she offered her hand for me to squeeze instead. That day, I leaned on my team, just like I always had, and they were there for me. Whether they realize it or not, my teammates help ease my tournament anxiety just by being present.
What If You’re Shooting Alone?
If you ever find yourself at a tournament without a team for support, I have one word for you: breathe.
- When I shoot a good arrow and worry that I won’t be able to do it again, I breathe.
- When I shoot a bad arrow and need to shake it off, I breathe.
- When I can’t tell if my arrow landed on the line or not, I breathe.
- No matter what score my last arrow was, I breathe.
Deep breathing resets my mind and helps me approach my next shot as if it were my first. Like many archers, I tend to put extra pressure on my last arrow—especially if all my previous shots are in the ten-ring and I’m on track for a perfect score. To combat this, I close my eyes, take a couple of deep breaths, and remind myself: This arrow is no different than the rest.
As a coach, when I see one of my archers struggling at a tournament—sometimes with tears in their eyes—the first thing I tell them is simple: breathe. Archers often get so caught up in their nerves that they forget something as basic as taking deep breaths. But by doing so, I can calm myself down, reduce my shaking, and regain focus. Once I’ve reset, I remind myself of my training: I know my steps. I can do this. That’s the same message I pass on to my archers.
The Power of a Positive Mindset
Mindset matters. A couple of years ago in my English class, my teacher had us participate in an experiment. We took turns standing at the front of the room, holding one arm up while she tried to push it down. The first time, we filled our heads with negative thoughts. The second time, we focused on positive ones. Every single person in the class was stronger when they had a positive mindset.
This simple experiment showed me how much our thoughts impact our performance. By being kind to yourself, you can improve your shooting, reduce anxiety, and enjoy tournaments more.
Facing the Fear of Shoot-Offs
Many archers are terrified of shoot-offs. I was, too—at first. But the truth is, a shoot-off is no different than a tournament. It’s the same bow, the same arrows, the same shooting steps, and the same archer.
The first shoot-off I ever competed in was the scariest experience of my life. I had won nationals, which placed me in the scholarship shoot-off at championships. There, I would compete against the other top-five archers from both Eastern and Western Nationals. I had an entire month to agonize over the upcoming event.
When the day finally arrived, I stood on the shooting line, nerves buzzing, as the game warden assigned to my target joked, “You have to win—I bet on you.” I knew she wasn’t serious, but it made me laugh. Then she reassured me, “I’m just kidding, but you can win.” Her lighthearted attitude made all the difference. I relaxed, I focused, I shot—and I won.
Believe in Yourself
Whether you’re in a shoot-off or just a regular tournament, remember how far you’ve come. Be proud of yourself and have fun. So much of tournament anxiety stems from overthinking and not trusting yourself.
So, the next time your nerves take over, remind yourself of the simplest yet most powerful thing you can do:
Just breathe.
