Do You Get Nervous on the Mound?

In a blog post last year, I talked about what separates good pitchers from great pitchers and focused on the things we can control to make that jump. Today, I want to take that a step further and talk about something we can’t control—adrenaline—and how we can still use it to our advantage. If you've ever heard of a woman who lifted up a car to save her child and wondered where this average person got this extraordinary strength, you've seen the positive impact of adrenaline. So as a softball pitcher, how does this relate?

Adrenaline is something every athlete experiences, especially in big moments. You might call it nerves or jitters, but it’s really your body preparing you to compete. I like to think of it as “venom,” because it can either work for you or against you. It can be something that gives you an edge over your opponent, or something that throws you off your game. The key is learning how to handle it.

The truth is, even the best athletes in the world feel adrenaline. I’ve never met a great competitor who doesn’t. So instead of wishing it away, we need to be ready for it. A lot of athletes get frustrated with adrenaline because it shows up when it wants and doesn’t always feel controllable. It can make things feel different than they do in practice. But the good news is, adrenaline can actually become a superpower if you learn how to use it.

In pitching, adrenaline helps you throw harder, move faster, and compete at a higher level. Even an extra few miles per hour on your pitch can make a big difference by reducing a hitter’s reaction time. That’s a real advantage in a game setting.

At the same time, there’s a reason some pitchers don’t like that feeling. With increased speed often comes a loss of control, and accuracy is always more important than velocity. That’s why awareness is so important. When you recognize that adrenaline is kicking in, you can make small adjustments. For example, if your arm circle starts speeding up and the pitches become wild, shorten your stride to keep your motion fast but more compact.

Adrenaline can also affect your grip. Sweaty hands are common, which can make the ball feel slippery. This is where preparation comes in. If your league allows it, having rosin nearby can help. If not, even using a little dirt on your hands can improve your grip and give you more confidence in your release.

Another simple but powerful tool is your breathing. It sounds basic, but most athletes don’t actually practice it. Deep breaths and slow exhales can help calm your body and counteract the effects of adrenaline. Many pitchers rely on this to reset between pitches and stay in control during high-pressure moments.

All of this ties into something I think is one of the most important qualities in a pitcher: poise. Poise is the ability to stay calm and composed, even when the game is intense. As a pitcher, everything starts with you. Your team feeds off your energy. If you look confident and in control, they will feel that too. And just as importantly, your opponent won’t see any cracks. Being able to handle adversity, reset, and keep going is what truly sets great pitchers apart.

So this brings us back to the big picture. Becoming a great pitcher isn’t just about mechanics or reps—it’s about how you handle the moments you can’t control. Adrenaline is going to show up. The goal isn’t to fight it, but to use it. When you can turn it into something that works for you instead of against you, that’s when you start to develop real consistency and confidence on the mound.

Take a deep breath, lean into the moment, and trust yourself. And most importantly—don’t let them see you sweat.