Pre-Performance Routines

Michael Jordan’s free throws were known, not only for having an exceptional success rate, but because he would take up a shoulder-width stance, spin the ball in his hands, bounce the ball three times and spin the ball again whilst looking at the rim before shooting. Cristiano Ronaldo has the same pre-game routine he does setting aside time to stretch, visualise and get himself in the right mental headspace.  

What classifies as a pre-performance routine?

A pre-performance routine is a series of mental and behavioural elements that are done prior to performance with the aim of preparing oneself mentally and physically. These elements have to be relevant to the task or performance, and is the main difference between a pre-performance routine and superstitious behaviour. For example, a superstition would be wearing lucky socks to the game because of your beliefs that they will help better performance whereas a pre-performance routine could be visualisation of the task at hand to mentally prepare for performance.

But are pre-performance routines important and do they actually work?

Pre-performance routines are one of the most widespread psychological tools used in sports. Research has demonstrated the benefit of pre-performance routines on performance itself through improving attention, self-efficacy, regulating anxiety and action planning for possible challenges (e.g. Coterill, 2010;  Hazell et al., 2014; Cohn et al., 1990).

Common Elements of a Pre-Performance Routine

Physical Routines: These consist of sport-specific physical behaviours such as dynamic stretches, warm-up exercises or bouncing a ball before a free throw in basketball.

Imagery: This is a visualisation technique using all the senses to mentally create or recreate an experience, most often a performance. It allows you to visualise and then execute skills as well as visualise how you may overcome obstacles and challenges that may occur. Morris et al., 2005

Self-Talk: This is using your internal dialogue to instruct yourself, for example, “ 1 2 3 breathe”, “relaxed shoulders”, “follow through” or to motivate yourself, for example “I can do this” or “I got this”

Breathing Techniques and Relaxation: This involves the strategic taking of deep breaths in order to shift yourself into a relaxed state by slowing down your breathing.

Music:  Music is a great tool to accompany any of the above whether you need to psych yourself up for performance or calm yourself down. The type of music you choose will depend on this but, most importantly, pick something you enjoy and motivates you to perform well.

How do I make my own?

Step 1: Reflect on your current behaviour prior to performance.

• What do you do the night before a game/event?

• What do you do the morning of a game/event?

• What do you directly prior to performance?

• What works and what doesn’t?

Step 2: Analyse each behaviour you have identified

• What function does it serve? What is its purpose?

• Is it helpful or unhelpful?

• How do you want to behave?

• What stops you behaving in the way you want to?

Step 3: A New Routine

• Create a new routine individual to you

• Keep it simple and realistic for the time and energy you want to invest in it

• Use some of the common elements listed above that you think might help you

• Remember creating a new routine is a process. You might get it right on the first try, you might not. Don’t be afraid to tweak it and don’t be afraid to make it your own.

My Own Example

In my own time I partake in triathlons, mainly half ironmans. I split my pre-performance routine into 3 stages: before the travel, the night before, the morning of.

Before Travelling

1. Organise the logistics, especially travel and accommodation and ensure this is smooth sailing to reduce stress.

2. Write a list on all the things I need to bring and pack these in separate bags: triathlon, other

3. Clean my bike and service it. This is more for my peace of mind to make sure that I have done everything to make sure I have a smooth race.

4. Discuss the race plan with my coach and target paces or heart rate zones as well as goals I would like to achieve in the race

The Night before

1. Double check everything I packed that I have everything

2. Carb load – one of the controllables

3. Make sure I get to bed on time and accept that it will not be the greatest night sleep I will have. To mitigate this, I will have made sure to get sufficient, good quality sleep in the 3 nights prior to the night before of the race

4. Go over the race plan again and remind myself of the goals I have set

5. Visualise how I want the race to go through a brief imagery task. What do I have to do in each element (swim, bike, run and transitions)

The Morning Of

1. Wake up, have coffee and breakfast

2. Get myself ready

3. Prepare transition – during this my focus is entirely on the race and the process and what I have to do in each element

4. Chill out, chat and soak up the environment – as an extrovert, being around people and chatting relaxes me. Often, this does not revolve around the race and is more specific so that I don’t stress myself out

5. Three deep breaths before I go into the water and then tell myself “you’ve worked hard for this, enjoy the pain, push yourself hard and go for it”

During Transition

1. I have mini performance routines in transitions, especially if one element has not gone well.

2. When I put on a new pair of shoes, this is a physical trigger to remind myself of W.I.N (what’s important now) and to move on to the next discipline in the triathlon.

My pre-performance routine uses some specific psychological tools including imagery and self-talk, but most of it revolves around basic organisational tasks and ensuring the controllables are adequately controlled to reduce stress and allow myself to get into the right mental headspace to race and push myself. Races where I know my pre-race nerves are high, I make sure to use imagery and breathing techniques to ensure I am in the correct mental headspace to perform. Some nerves are good as they get us ready to perform, but not so nervous that I cannot concentrate and cannot focus on pushing myself.

Final Thoughts

What your pre-performance routine will look like is completely up to you. Have a think about whether you are quite anxious beforehand and need to relax or whether you need to psych yourself up to perform well. Once you have decided what you would like to include, practice this prior to a longer or pressurised training session and smaller competitions. Don’t be afraid to change your pre-performance routine along the way as you evolve as an athlete.