Whether you’re a high school athlete, a weekend warrior, or a competitor on the national stage, one thing remains true: how you prepare determines how you perform. As a Mental Performance Coach, I’ve worked with athletes of all levels, and one of the most powerful tools I help them develop is a pre-performance routine.
A solid routine isn’t just about superstition or habit—it’s about training your brain and body to enter a focused, confident, and controlled state before every performance. If you’re tired of feeling inconsistent, nervous, or “off” when it’s go-time, it’s time to dial in your pre-performance process.
Let’s dive in.
What Is a Pre-Performance Routine?
A pre-performance routine is a specific sequence of thoughts, behaviors, and actions you do consistently before competition or practice. It’s designed to:
• Calm nerves
• Boost confidence
• Improve focus
• Trigger your optimal performance mindset
Think of it as a mental and physical warm-up that prepares you to show up as your best self.
Why It Matters
Have you ever noticed how elite athletes seem “locked in” even before the game starts? That’s not luck. That’s preparation. And it doesn’t happen by accident.
A routine helps:
• Create consistency (especially on big stages)
• Reduce performance anxiety
• Anchor you in the present moment
• Shift your brain from thinking to trusting
How to Develop a Pre-Performance Routine
Here are 5 actionable steps to help you build your own routine starting today:
1. Start With Your Breath
Before you move, speak, or even think—breathe.
Try this simple breathing drill:
• Inhale through your nose for 4 seconds
• Hold for 4 seconds
• Exhale through your mouth for 6 seconds
Repeat 3–5 times. This activates your parasympathetic nervous system and helps you stay calm under pressure.
2. Use a Power Phrase or Mantra
Your brain believes what you tell it most often. Create a short, powerful phrase you can repeat to center your mind.
Examples:
• “I am calm. I am ready.”
• “Trust the process.”
• “Breathe, focus, execute.”
Say it out loud or in your head as part of your routine.
3. Visualize Success
Close your eyes and mentally walk through your first few reps, plays, or steps. See yourself executing with confidence. Feel the emotions. Hear the sounds. Smell the grass, chalk, or gym floor. The more vivid, the better.
Visualization activates the same neural pathways as physical practice—don’t skip it.
4. Incorporate Physical Anchors
Do the same series of physical movements before every performance. This might be:
• A few high knees or jumping jacks
• A specific warm-up stretch
• Putting on your gear the same way every time
Physical repetition signals to your brain: It’s go time.
5. Keep It Short & Repeatable
Your routine doesn’t need to be long or complicated. In fact, the best routines are simple and consistent.
Create a checklist if needed and refine it over time. The more you repeat it, the more automatic it becomes—and that’s the goal.
Bonus Tip: Practice Your Routine in Practice
Don’t wait for the big game to try this. Incorporate your pre-performance routine during training so your brain knows exactly what to do when the pressure is on.
Need Help Creating Your Routine?
If you’re struggling with confidence, consistency, or nerves before competition, you’re not alone. Many athletes feel this way—until they learn how to train their mental game.
As a Mental Performance Coach, I specialize in helping athletes build unshakable confidence, focus under pressure, and routines that work.
Let’s connect. Click here to learn more about Mental Performance Coaching.
