What Are Pre-Performance Routines in Sport Psychology?
When we think of pre-game routines, it’s easy to picture athletes with quirky superstitions—like wearing their lucky socks or eating the same pre-game meal. But in sport psychology, pre-performance routines are much more than just lucky charms. They’re carefully designed sequences of actions and thoughts that athletes use to get into the zone.
At Utah Sport Psych, we see these routines as the secret sauce to mastering the mental game. They’re not just about physical preparation; they help athletes stay calm, focused, and ready to perform under pressure. Plus, who doesn’t want to feel a little more Zen when the competition’s heating up?
How Do Athletes Mentally Prepare for a Game?
Athletes don’t just wake up, stretch a little, and run out onto the field expecting to perform at their best—unless they’re really good at pretending. Instead, they use mental preparation techniques to quiet the mental chatter, reduce anxiety, and build confidence before a game. Think of it as a warm-up for the mind.
A good pre-game routine might include visualization (mentally walking through key plays), positive self-talk (replacing “What if I miss?” with “I’ve got this”), and relaxation techniques like deep breathing. It's all about creating a mental space where athletes can focus on what they can control—because stressing over the weather or the refs’ questionable calls? That’s not helping anyone.
How to Mentally Prepare Before a Game
So, how do you actually build a pre-game routine that works for you? The key is consistency. Developing a routine that’s repeatable allows your brain to shift into performance mode—no magic socks required.
Here’s a simple example:
Mindful Warm-Up: Start by doing a short mindfulness or deep-breathing exercise to center yourself. This reduces stress and anxiety.
Visualization: Picture yourself going through the key moments of the game, like making that crucial free throw or nailing a putt on the green.
Self-Talk: Use positive affirmations to boost your confidence. Instead of focusing on what could go wrong, remind yourself of your preparation and skills.
Routine Actions: Whether it’s lacing up your shoes a certain way or performing a specific stretching routine, physical actions can help lock in focus.
If you’re not sure where to start, no worries—we’ve got you covered. At Utah Sport Psych, we offer a free pre-game routine worksheet to help athletes build their own routine. Download it from our website, and start building a process that works for you!
What Is a Pre-Game Routine?
A pre-game routine is more than just “warming up” in the traditional sense. It’s the mental and physical activities athletes do consistently before each performance to prepare both body and mind. By sticking to a pre-game routine, athletes can reduce last-minute anxiety and give themselves the best chance to succeed. It’s like setting up your brain for game mode, so when the whistle blows, you’re ready to roll.
For example, Jon Osborn, one of our mental performance coaches at Utah Sport Psych, often emphasizes the importance of controlling what you can control. You can’t decide how the other team is going to play, but you can absolutely decide how you’re going to prepare for the challenge.
Why Do Athletes Have Pre-Game Rituals?
In sport psychology, pre-game rituals serve two main purposes: managing stress and building confidence. A reliable routine creates a sense of predictability, which can be a huge comfort before a high-stakes game. Think of it as telling your brain, “I’ve done this before. I know what I’m doing.”
While some athletes might swear by more unusual rituals (we see you, Michael Jordan’s old college shorts), many routines are just practical. They help ground athletes in the present moment and give them a sense of control, even when everything around them feels chaotic.
In short, a good pre-game routine helps athletes mentally and physically prepare, allowing them to focus on what really matters: their performance.
Want to build a pre-game routine that takes your mental game to the next level? Download Utah Sport Psych’s free pre-game routine worksheet and get started today. Whether you’re an athlete or just someone who wants to feel more prepared before a big moment (because let’s be honest, life’s a sport), we’ve got your back.
