How to Develop A Pregame Routine
Are you anxious prior to competitions?
Do you feel unsure before a game and fearful that you might mess up?
Prior to a competition, are your thoughts scattered and your mind filled with distractions?
Do you find it difficult to mentally prepare for a competition and get into the right mindset?
Anxiety, fear, worry, the inability to focus and difficulty getting into a competitive mindset are some of the major reasons for slow starts and under-performance.
Do you ever wonder how some athletes seem confident and just ready to compete from the start of competition?
The secret is really no secret at all…
Top athletes utilize a pre-competition or pregame routine that helps reduce distractions, minimize anxiety and allows them to slowly narrow their focus.
Basically, successful athletes use pregame rituals to prepare to compete and enter the competitive mindset that best suits them for optimal performance.
How do pregame routines work?
Well, when you are focused on your pregame routine, you are not focused on the ‘what if’s’, the strengths of your opponents, the noisy spectators, past performances and other distractions that generate anxiety, foster fear and create doubts in your ability.
Since you can only focus on one thing at a time, paying attention to your pregame routine grounds you in the present, keeps you relaxed and minimizes distractions.
Also, as you move through your warm up routine, it narrows your focus and moves you into your optimal competitive mindset.
Once you finish your warm up routine, you mind sends a signal through your body saying, “I’m ready to compete. Let’s go!”
Let’s see a couple examples of pregame routines…
Soccer player Ashley Guldager, consistently performs her routine to help her feel better prepared and ready to play prior to each game.
The interesting part of Guldager’s routine is that she also has a half-time routine.
GULDAGER: “When walking to the field I play my own music, then switch to a warm up CD. I put my shoes and shin guards on in a certain order every time. Before we stretch, I always chew a certain kind of gum. I have an electrolyte drink before the game and a Gatorade at halftime.”
Lacrosse player Madison Hicks starts her pregame routine the night prior to a game and has seen great improvement in her play on the field.
HICKS: “I listen to a set playlist before going into the locker room, lay out my uniform the night before, and get my hair braided by a teammate. I started my routine because it got me into the game mindset, and I started to see improvement in the games.”
The message is the same… If you want to perform consistently at your peak, prepare consistently with a consistent warm up routine.
Developing Your Warm up Routine:
First answer this: “What puts you in the proper mindset to compete? What actions, prior to a competition, have helped you perform your best?”
Next, establish physical warm up routine you do prior to competition.
What order will you perform these actions? Writing out your routine may help you remember what to do prior to the first few competitions.
Integrate your pregame mental preparation strategies to help you feel confident, focused, and ready to trust in your skills.
Note: Stay focused on preparing yourself–mentally and physically–for the upcoming game, not on your opponents or the outcome!
Learn all my strategies for a focused pregame routine with “The Relaxed Athlete”:
Learn Mental Game Strategies to Improve Pregame Mental Preparation
Do you get so tight or tense before competition that you cant think straight or have freedom of movement?
Do you become too tight to perform your best because you worry about embarrassing yourself or making mistakes in the game?
Do you have a physical warm up routine you follow, but do not pay attention to your mental preparation before competition?
Many athletes experience feelings of pregame anxiety and tension. Pregame anxiety is the number one obstacle to a relaxed and effortless performance – a quality that you must have to enter the zone!
How relaxed would you perform if you could overcome pregame anxiety and mentally prepare for competition consistently?
Check out The Relaxed Athlete!
You’ll learn powerful pre-competition mental game strategies pro athletes use to stay calm, focused and perform with poise.
The Relaxed Athlete: A 14-Day Plan For Optimal Mental Preparation
What are mental game customers saying?
“My son finished the entire Confident Athlete Program. The CD programs helped TREMENDOUSLY. He used it to keep positive thoughts flowing. He was able to focus on his fight instead of on his negative thoughts. He fought at his very best. We are thankful to God for leading us to your web site. The CONFIDENT ATHLETE was perfect.”
~Wanda, Sports Parent
“The Confident Athlete workbook programs have worked absolutely wonderfully for me! The quality of my shots has improved 1,000 percent, and my scores are consistently lower, by far! Also, I have a sense of peace, and quality enjoyment of the game that had been sorely missing. I love it! Great work Dr. Cohn! Thank You!”
“The workbook/CD programs in ‘The Confident Athlete Series ’ are very good. My swimmer has responded very favorably to them. In fact, her father purchased all three programs. You have done a great job consolidating and simplifying the myriad of ideas in sports psychology.”
~Nick Baker, Peak Performance Swim Camp
“Patrick, with your great instruction on the mental game, I had the best nationals I have ever had. And even more important, I got through the five days relaxed and had fun – a new concept in my life! The bottom line – I got five firsts and one second! Thank you! You are just what I needed.”
~Dennis O’Brien, Swimmer
Boost Your Self-Confidence And Focus With Expert Mental Game Coaching!
Master mental game coach Dr. Patrick Cohn can help you overcome your mental game issues with personal coaching.
You can work with Dr. Patrick Cohn himself in Orlando, Florida or via Skype, FaceTime, or telephone. Call us toll free at 888-742-7225 or contact us for more information about the different coaching programs we offer!
What are our mental coaching students saying?
“Dr. Cohn, I’ve been tearing it up lately!!! Every single thing you taught me works perfectly in every situation I’ve been in. I’ve been so into every game and focusing on the process and not the outcomes and everything falls right into place . In the playoffs I’m 5-7 with 2 run home runs and 5 RBIs. I feel great at the plate and focusing is a breeze now. I just wanted to thank you for everything and keep you posted with how everything was going.”
~Jalen Phillips, College Baseball Player
“With your help, I have been able to deal with stress and pressure of the game of baseball more efficiently. I have learned to help me keep my focus and disregard negative thoughts and energies. This process focus will keep me from getting my head in the way of my performance, from working against myself. Thanks for your help. I look forward to speaking with you again.”
~Keith Donnell, college baseball player
“As a college softball coach I experience great pleasure in helping youth league coaches develop their young players. As reversal of that process, I, as the student, look to experts like yourself to give me the “mechanics” of sports psychology so that I may better impart my knowledge to the players and coaches. Your contribution spreads like wildfire and helps hundreds of youngsters as well as us “oldies.” Thanks for your contribution–it means a lot.”
~Tom Moore, College Softball Coach