Pre-game Rituals

Pregame routine is a mental tool athletes use to get their mind and body ready to compete.
It’s a short, repeatable sequence—done before games or competitions—that helps build confidence, calm nerves, and focus attention.

🧠 What It Is

A personal set of actions, thoughts, and mental checks that you do before every game so you start competition calm, focused, and ready.

⚽ Sports Examples

  • Listening to a favorite pump-up playlist 🎧

  • Doing a 5-minute breathing or visualization session 🌬️

  • Saying a short positive phrase or prayer 🙏

  • Going through a specific warm-up stretch sequence 🤸‍♂️

  • Imagining the first play or first serve 🎯

✅ Why It’s a Mental Tool

  • Consistency builds confidence: The routine signals to your brain, “It’s game time; I’m prepared.”

  • Controls nerves: Familiar steps lower anxiety and help athletes start focused instead of rushed.

  • Sharpens focus: A steady routine clears away distractions so attention is on the game plan.

🏆 Steps to Create and Use a Pregame Routine

1️⃣ Pick a Start Time

  • Decide how long before the game you want to begin (for example, 30–60 minutes before).

  • Consistency is key—start at the same time every game.

2️⃣ Move Your Body

  • Warm up with stretches, light jogging, or dynamic drills.

  • This tells your body it’s almost game time.

3️⃣ Calm Your Mind

  • Take a few deep breaths or do a quick 2–3 minute breathing exercise.

  • Optional: add a short prayer or gratitude moment if desired.

4️⃣ Visualize Success

  • Close your eyes and picture key plays, strong moves, or a confident first shift/serve.

  • Imagine how the game will feel when you start strong.

5️⃣ Use Power Words or Music

  • Repeat a short, positive phrase (like “I’m ready” or “Strong and calm”).

  • Or listen to a favorite playlist that energizes you.

6️⃣ Gear & Final Check

  • Double-check equipment and uniform.

  • Make sure water and snacks are set—less stress later.