{"id":9059,"date":"2018-11-02T14:19:04","date_gmt":"2018-11-02T14:19:04","guid":{"rendered":"http:\/\/www.peaksports.com\/sports-psychology-blog\/?p=9059"},"modified":"2025-06-17T07:13:24","modified_gmt":"2025-06-17T11:13:24","slug":"how-a-pregame-routine-helps-athletes-succeed","status":"publish","type":"post","link":"https:\/\/www.peaksports.com\/sports-psychology-blog\/how-a-pregame-routine-helps-athletes-succeed\/","title":{"rendered":"How a Pregame Routine Helps Athletes Succeed"},"content":{"rendered":"\n<h2 class=\"wp-block-heading has-text-align-center\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-9062\" src=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/wp-content\/uploads\/2018\/11\/How-to-Develop-A-Pregame-Routine.jpg\" alt=\"How to Develop A Pregame Routine\" width=\"600\" height=\"300\" srcset=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/wp-content\/uploads\/2018\/11\/How-to-Develop-A-Pregame-Routine.jpg 600w, https:\/\/www.peaksports.com\/sports-psychology-blog\/wp-content\/uploads\/2018\/11\/How-to-Develop-A-Pregame-Routine-300x150.jpg 300w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/h2>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\"><span class=\"ez-toc-section\" id=\"How_to_Develop_A_Pregame_Routine\"><\/span>How to Develop A Pregame Routine<span class=\"ez-toc-section-end\"><\/span><\/h2><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 ez-toc-wrap-center counter-hierarchy ez-toc-counter ez-toc-transparent ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Article Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #0769bf;color:#0769bf\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #0769bf;color:#0769bf\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/how-a-pregame-routine-helps-athletes-succeed\/#How_to_Develop_A_Pregame_Routine\" >How to Develop A Pregame Routine<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/how-a-pregame-routine-helps-athletes-succeed\/#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\" >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.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/how-a-pregame-routine-helps-athletes-succeed\/#How_do_pregame_routines_work\" >How do pregame routines work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/how-a-pregame-routine-helps-athletes-succeed\/#Lets_see_a_couple_examples_of_pregame_routines%E2%80%A6\" >Let\u2019s see a couple examples of pregame routines&#8230;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/how-a-pregame-routine-helps-athletes-succeed\/#Developing_Your_Warm_up_Routine\" >Developing Your Warm up Routine:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/how-a-pregame-routine-helps-athletes-succeed\/#Related_Sports_Psychology_Articles\" >Related Sports Psychology Articles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/how-a-pregame-routine-helps-athletes-succeed\/#The_Relaxed_Athlete\" >The Relaxed Athlete<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n\n\n\n\n<p>Are you <strong>anxious<\/strong> prior to competitions?<\/p>\n\n\n\n<p>Do you feel <strong>unsure<\/strong> before a game and <strong>fearful<\/strong> that you might mess up?<\/p>\n\n\n\n<p>Prior to a competition, are your <strong>thoughts scattered<\/strong> and your mind filled with <strong>distractions?<\/strong><\/p>\n\n\n\n<p>Do you find it difficult to <strong>mentally prepare<\/strong> for a competition and get into the right <strong>mindset?<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"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\"><\/span>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.<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Do you ever wonder how some athletes seem <strong>confident<\/strong> and just ready to compete from the start of competition?<\/p>\n\n\n\n<p>The secret is really no secret at all&#8230;<\/p>\n\n\n\n<p>Top athletes utilize a <strong>pre-competition<\/strong> or <strong>pregame routine<\/strong> that helps <strong>reduce distractions, minimize anxiety<\/strong> and allows them to slowly <strong>narrow their focus.<\/strong><\/p>\n\n\n\n<p>Basically, successful athletes use <strong>pregame rituals<\/strong> to prepare to compete and enter the <strong>competitive mindset<\/strong> that best suits them for optimal performance.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_do_pregame_routines_work\"><\/span>How do pregame routines work?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Well, when you are <strong>focused<\/strong> on your <strong>pregame routine,<\/strong> you are not <strong>focused<\/strong> on the &#8216;what if\u2019s&#8217;, the strengths of your opponents, the noisy spectators, past performances and other <strong>distractions<\/strong> that generate anxiety, foster fear and create doubts in your ability.<\/p>\n\n\n\n<p>Since you can only <strong>focus<\/strong> on one thing at a time, paying attention to your <strong>pregame routine<\/strong> grounds you in the present, keeps you <strong>relaxed<\/strong> and <strong>minimizes distractions.<\/strong><\/p>\n\n\n\n<p>Also, as you move through your <strong>warm up routine,<\/strong> it narrows your <strong>focus<\/strong> and moves you into your <strong>optimal competitive mindset.<\/strong><\/p>\n\n\n\n<p>Once you finish your <strong>warm up routine,<\/strong> you mind sends a signal through your body saying, <em>&#8220;I\u2019m ready to compete. Let\u2019s go!&#8221;<\/em><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Lets_see_a_couple_examples_of_pregame_routines%E2%80%A6\"><\/span>Let\u2019s see a couple examples of pregame routines&#8230;<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Soccer player Ashley Guldager, <strong>consistently<\/strong> performs her routine to help her feel better prepared and ready to play prior to each game.<\/p>\n\n\n\n<p>The interesting part of Guldager\u2019s routine is that she also has a half-time routine.<\/p>\n\n\n\n<p><strong>GULDAGER:<\/strong> &#8220;<em>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.&#8221;<\/em><\/p>\n\n\n\n<p>Lacrosse player Madison Hicks starts her <strong>pregame routine<\/strong> the night prior to a game and has seen great improvement in her play on the field.<\/p>\n\n\n\n<p><strong>HICKS:<\/strong><em> &#8220;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.&#8221;<\/em><\/p>\n\n\n\n<p>The message is the same\u2026 If you want to perform <strong>consistently<\/strong> at your <strong>peak, prepare consistently<\/strong> with a <strong>consistent warm up routine<\/strong>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Developing_Your_Warm_up_Routine\"><\/span>Developing Your Warm up Routine:<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><strong>First answer this:<\/strong> <em>&#8220;What puts you in the proper mindset to compete? What actions, prior to a competition, have helped you perform your best?&#8221;<\/em><\/p>\n\n\n\n<p>Next, establish physical <strong>warm up routine<\/strong> you do prior to competition.<\/p>\n\n\n\n<p>What order will you perform these actions? Writing out your routine may help you remember what to do prior to the first few competitions.<\/p>\n\n\n\n<p>Integrate your <strong>pregame mental preparation<\/strong> strategies to help you feel <strong>confident, focused,<\/strong> and ready to <strong>trust<\/strong> in your skills.<\/p>\n\n\n\n<p><strong>Note:<\/strong> Stay <strong>focused<\/strong> on preparing yourself&#8211;mentally and physically&#8211;for the upcoming game, not on your opponents or the outcome!<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-dots\"\/>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"block-979ef383-5bc7-43ee-b8f9-249663ca1a6c\"><span class=\"ez-toc-section\" id=\"Related_Sports_Psychology_Articles\"><\/span>Related Sports Psychology Articles<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul id=\"block-05642731-8752-4dbf-9c18-5cc4d276e821\" class=\"wp-block-list has-normal-font-size\">\n<li><a href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/how-to-use-a-pregame-routines-for-volleyball\/\"><strong>How to Use a Pregame Routines for Volleyball<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/parents-athletes-quitting-sports\/\"><\/a><a href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/5-mental-strategies-of-a-pregame-routine\/\"><strong>5 Mental Strategies Of A Pregame Routine<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/parents-helping-young-athlete-who-wants-to-quit\/\"><\/a><a href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/routines-vs-superstitions-for-athletes\/\"><strong>Routines vs Superstitions for Athletes\u00a0<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<p class=\"has-normal-font-size\" id=\"block-5726d13f-f715-4ca4-8813-2f8a9ebd8bc3\">*Subscribe to\u00a0<a href=\"https:\/\/podcasts.apple.com\/us\/podcast\/sports-psychology-podcast-by-peaksports-com\/id152566009\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>The Sports Psychology Podcas<\/strong>t<\/a>\u00a0on iTunes<br>*Subscribe to <a href=\"https:\/\/open.spotify.com\/show\/0ynyaalKxbnNmsoeL8gF5X?si=8224669de9b3435b\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>The Sports Psychology Podcast<\/strong><\/a> on Spotify<\/p>\n\n\n\n<p class=\"has-normal-font-size\" id=\"block-281f5afb-980b-4c71-9aa0-11d606b5f7c9\"><strong>Download a&nbsp;<a href=\"https:\/\/www.peaksports.com\/mental-toughness-report-athletes\/\" target=\"_blank\" rel=\"noreferrer noopener\">free sports psychology report<\/a>&nbsp;to improve your mental game!<\/strong><\/p>\n\n\n\n<p class=\"has-normal-font-size\" id=\"block-94138e75-d591-4645-bb1d-212cf57a8841\"><strong><a href=\"https:\/\/www.peaksports.com\/sport-psychology-training-athletes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Learn more about our one-on-one mental game coaching.<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-dots\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"The_Relaxed_Athlete\"><\/span>The Relaxed Athlete <span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignright size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"225\" height=\"250\" src=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/wp-content\/uploads\/2011\/03\/relaxed-athlete-small.jpg\" alt=\"The Relaxed Athlete\" class=\"wp-image-1543\" style=\"width:180px\"\/><\/figure>\n<\/div>\n\n\n<p><strong>The ability to relax and play your game under pressure is what separates the winner<\/strong> from the loser in any competition. Champion athletes train hard in practice, are motivated for the right reasons, and are able to raise their game in crunch-time with two minutes remaining in the game..<\/p>\n\n\n\n<p>A relaxed and confident performance begins in the mind! <strong>When you are mentally prepared to compete, you can have an optimal level of intensity AND poise!<\/strong><\/p>\n\n\n\n<p><strong>The Relaxed Athlete program<\/strong> is ideal for any athlete that wants to overcome pregame anxiety, worry, or excess tension and learn to perform with poise. It\u2019s also ideal for any coach or parent who wants to teach athletes to perform with poise and relaxation in competition.<\/p>\n\n\n<div class=\"gb-container gb-container-e17df0d5\">\n\n<a class=\"gb-button gb-button-68994dee gb-button-text\" href=\"https:\/\/www.peaksports.com\/the-relaxed-athlete-cd-program\/\" target=\"_blank\" rel=\"noopener noreferrer\">GET DETAILS<\/a>\n\n\n\n<a class=\"gb-button gb-button-89319240 gb-button-text\" href=\"https:\/\/shop.peaksports.com\/collections\/the-confident-athlete-series-cd-workbooks\/products\/the-relaxed-athlete-cd\" target=\"_blank\" rel=\"noopener noreferrer\">BUY NOW<\/a>\n\n<\/div>","protected":false},"excerpt":{"rendered":"<p>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, &#8230; <a title=\"How a Pregame Routine Helps Athletes Succeed\" class=\"read-more\" href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/how-a-pregame-routine-helps-athletes-succeed\/\" aria-label=\"Read more about How a Pregame Routine Helps Athletes Succeed\">Sport Psychology Article&#8230;<\/a><\/p>\n","protected":false},"author":1,"featured_media":9061,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[142,40,38,37],"tags":[620,413],"class_list":["post-9059","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sports-psychology-tips","category-mental-preparation","category-pregame-anxiety","category-pregame-stress","tag-mental-preparation-in-sports","tag-pregame-routines"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO Pro 4.9.6.2 - aioseo.com -->\n\t<meta name=\"description\" content=\"Are you anxious prior to competitions? 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