Confidence is a game-changer in sports. When athletes step onto the field, court, or track with a strong sense of self-assurance, they are more likely to perform at their peak. One of the most effective ways to build and maintain this confidence is by developing a pre-performance routine. Let’s explore why pre-performance routines matter and how they can transform your mindset before competition.
What Is a Pre-Performance Routine?
A pre-performance routine is a series of actions, thoughts, or steps that an athlete consistently follows before a competition or practice. These routines can vary widely depending on the athlete but often include physical warm-ups, mental preparation techniques, and specific steps designed to help the athlete focus and calm their nerves.
Examples of elements in a pre-performance routine include:
Dynamic stretching or physical warm-ups
Breathing exercises to regulate arousal levels
Visualization of successful performance
Listening to a specific playlist
Positive self-talk or setting focused intentions
Social interaction to help stay loose
Why Pre-Performance Routines Boost Confidence
1. Cultivates Ownership and Direction
Competition environments can be unpredictable, leading to heightened stress and performance anxiety. A pre-performance routine provides a sense of ownership and direction amid the chaos. When athletes know exactly what steps to take before they compete, they feel more grounded and focused.
2. Reduces Performance Anxiety and Nerves
Nervousness is a natural part of competing, but it can hinder performance if left unchecked. A well-established routine acts as a mental anchor, calming the mind and body. Techniques such as deep breathing and visualization help regulate stress and shift the athlete’s focus to what they can control.
3. Reinforces Positive Mental States
Through repetition, pre-performance routines condition the brain to associate specific actions with a calm and confident state. This mental priming makes it easier to enter a “flow” state where you can perform their best.
4. Builds Trust in Preparation
A structured routine reminds athletes that they have prepared thoroughly. This trust in preparation boosts self-assurance, making it easier to believe in their ability to succeed.
How to Create an Effective Pre-Performance Routine
Creating a pre-performance routine starts with understanding your ideal arousal level—your mental and physical energy state for peak performance. On a scale of 1 to 10, where 1 is completely relaxed and 10 is flames coming off of you, determine the level at which you perform your best. Most athletes thrive between a 3 and 7, but this can vary.
Once you've identified your optimal level, tailor strategies to get yourself there:
If You're Too Low: Use energizing tactics such as upbeat music, visualization of high-energy moments, or engaging in quick, powerful movements.
If You're Too High: Calm your mind with deep breathing exercises, listening to soothing music, or using progressive muscle relaxation.
Next, follow these steps to build a structured and effective routine:
1. Integrate Mental Strategies Around Physical Warm-Ups Most athletes already have a physical warm-up routine. Enhance it by weaving mental preparation techniques into or around it. For example, pair dynamic stretches with focused breathing, or visualize key performance moments as you warm up.
2. Use Targeted Mental Preparation Techniques
Breathing Exercises: Steady your mind with deep, rhythmic breathing.
Visualization: Close your eyes and picture yourself performing at your best, engaging as many senses as possible.
Neutral Self-Talk: Focus on balanced, constructive thoughts like “Stay present,” or “One step at a time.”
3. Personalize Your Routine Choose meaningful steps that help signal it's time to compete. This could be listening to a particular song, wearing specific gear, or engaging in a grounding action.
4. Set Flexible Intentions Decide not only what you want to achieve but also how you want to feel and respond. Use the MTO goal-setting method—Minimum, Target, and Outrageous goals—combined with feeling-based intentions to guide your focus.
5. Plan for Adjustments What if your arousal level isn’t ideal? Create a strategy for navigating fluctuations. If you’re too amped up, know which techniques will calm you down. If you’re too sluggish, have go-to methods to energize yourself.
6. Practice Consistently A pre-performance routine becomes powerful through repetition. Use it regularly, not just during competitions but in practice sessions as well.
By combining physical preparation with mental strategies, you'll develop a routine that consistently puts you in the right state to perform at your best.
Final Thoughts
A well-crafted pre-performance routine is a powerful tool for boosting confidence and enhancing athletic performance. By creating a sense of control, reducing nerves, reinforcing positive mental states, and building trust in preparation, athletes can step into competition with the self-assurance they need to succeed.
Start by experimenting with different elements in your routine, and commit to practicing it consistently. Over time, you’ll discover the winning combination that works best for you.
Ready to take your mental game to the next level? Explore our coaching programs designed to help athletes build confidence and master their performance.
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Kate
Kate
About: Kate Allgood is educated in the field of applied sport psychology. She holds two Masters degrees in psychology where she graduated with distinction. After a very successful hockey career, she has spent the past 14 years working one on one with high school, college, Olympic, and professional athletes to help them with their mindset, mental performance and mental skills training. Kate has also been a consultant for professional teams, including the Anaheim Ducks primary minor league affiliate the San Diego Gulls, to help the team and players develop their mental game. It is important to note that while Kate has graduate school training in applied sport psychology and general psychology, she does not diagnose or treat clinical disorders, and is not a licensed psychologist.
**The information provided is not to dispense medical advice or prescribe the use of any technique, either directly or indirectly, as a form of treatment for physical, emotional, or medical problems, without the advice of a physician. The information provided is only to offer information of a general nature to help you in your quest for high performance. If you know or suspect you have a health problem, it is recommended you seek your physician's advice.
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