This blog was written with a focus on attending drop-in volleyball games, but the strategies to overcome fitness anxiety are universal for all types of physical activity.
Attending a volleyball game for the first time or joining a volleyball training session can be daunting. The people, the court, the constant movement, this can be very overwhelming for a lot of new volleyball players, especially if you’re not used to being in such a social environment. This feeling, known as fitness anxiety, affects a lot of people, preventing them from achieving their health and wellness goals. Many people often struggle to start going to the gym out of the fear of being judged or observed, this feeling translates to volleyball as well and is a barrier that many new players must overcome.
Overcoming this anxiety is not only possible, it is an empowering journey that can lead to greater self-confidence and a sustainable fitness lifestyle. Playing volleyball, going to the gym, and going out for daily walks are all things that can cause anxiety if you haven’t done them before, but once you get started you soon forget that anxiety and instead find a lot of joy in incorporating physical activities into your daily life.
In this article, we’re going to explore how to conquer fitness anxiety and how you can get comfortable playing drop-in volleyball in a public setting with strangers.
Fitness anxiety stems from a fear of judgment or not measuring up to others in a fitness setting. It might be triggered by concerns over one’s appearance, abilities, or even an unfamiliarity with the sport or gameplay. For beginners, just the thought of playing alongside more seasoned volleyball players can be intimidating, this fear is exacerbated by the fact that you’re likely playing with complete strangers.
Overcoming fitness anxiety involves a combination of mental and physical tactics that help individuals feel more comfortable and confident in a fitness environment. Here are several effective strategies:
If one of the leading causes of fitness anxiety in a volleyball setting is a lack of understanding of the rules and gameplay, then the likely solution is to do research. Start by researching the Basics of Volleyball, and get familiar with the rules, rotations, common strategies and best practices. Once you’re familiar with the basics you should start watching demonstrations of drop-in volleyball games to get a better idea of how to play. If you’re new to the sport, don’t watch college or Olympic volleyball rallies, those are highly skilled players and no drop-in games run the way professional sports do. Instead, check out this playlist to get a better idea of what volleyball looks like at each level of play.
If you’re nervous about attending your first drop-in volleyball game then it might help to practice some of the basics on your own first. All you need is a volleyball and an open space (backyard/driveway/park), with that you’ll be able to practice some of the basics on your own like bumping, setting, and spiking. Practicing will not only help you get better at the sport, but it will also improve your confidence in your abilities.
If you want to get into playing volleyball and don’t know a friend who already plays then convince someone you know to embark on this journey with you. Friends, family, or your partner could join you at your first game, not only will this give you someone to talk to, but you also won’t be facing the big scary open gym by yourself.
Remember, everyone participating in some form of physical fitness is there for their own improvement, just like you. Focus on your personal fitness goals rather than comparing yourself to others around you. Whether it’s improving cardiovascular health, building strength, or increasing flexibility, keep your objectives in mind to maintain motivation.
Start with a training session to help get familiar with the basics of the sport, then when you’re comfortable in your abilities move up the ladder to drop-in games. You can start with a game once a month, every two weeks, every week, whatever you are most comfortable with. As you get more comfortable on the court you’ll find yourself wanting to attend more games!
Challenge negative thoughts with positive affirmations. Replace thoughts like "I don’t belong here" with "I am here to improve myself, and I am doing great." Positive self-talk can boost your mental state and reduce feelings of anxiety.
Knowledge is power. The more you know about volleyball best practices, the less intimidating the game will feel. Consider hiring a coach for a few sessions to familiarize yourself with the equipment and proper techniques. This investment can build your confidence and ensure you’re exercising safely and effectively.
Wear clothes that make you feel good and comfortable. This doesn’t necessarily mean investing in expensive fitness brands; rather, choose outfits that boost your confidence and allow you to move freely. Feeling good in your workout attire can surprisingly lessen anxiety.
Every time you complete a game, whether your team won or lost, take a moment to acknowledge your effort. Celebrating small victories builds a positive association with fitness activities and can gradually diminish the anxiety associated with them. Over time, these victories add up, leading to significant improvements in both your physical and mental health.
Overcoming fitness anxiety is a journey that requires patience, practice, and perseverance. By implementing these strategies, you can transform your fitness experience from a source of stress to a source of strength and joy. Remember, every step you take towards overcoming this anxiety is a step towards a healthier and more fulfilling lifestyle. Embrace the process, and let your fitness journey be a rewarding adventure, not just a series of workouts.
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