Creating a Pre-Performance Routine
Many athletes use a pre-performance routine that goes beyond the specific warm-ups and exercises that are mandated by their coaches in the 1-2 hours before the start of competition. These routines help athletes decrease their performance anxiety and get their mind ready for performance by increasing confidence, focus, and motivation. Having a routine communicates to your body and brain that it is almost game time and that you are getting ready to perform. It allows you to focus on what you need to do to get ready for the competition rather than worrying about the past or future. There is no one way to implement a routine. Really, the routine is whatever works for you. For this blog, I will provide prompts and suggestions for how you can carry out a pre-performance routine in three phases: the night before the performance, the day of the performance leading up to arrival at the competition site, and the time spent at the competition site before the performance actually begins.
The Night Before
Probably no surprises here – eat a healthy dinner and get good sleep! You may consult with a nutritionist or do some research on what the best meal for you and your sport the night before a competition might be. As much as possible, go to bed at the same time before each competition that you normally do and get the same number of hours of sleep. The time you go to bed and number of hours you sleep should be based on previous experience and your knowledge of how much sleep is best for you to be fully rested. You could use a relaxation method to help you fall asleep, especially if nerves keep you awake at night before competition. Before falling asleep, you could also utilize a sport psychology tool, such as imagery or positive self-talk, to start initiating a confident and positive mindset for the competition.
Before Arriving to the Competition Site
Nutrition will obviously play a role during the day of competition as well. Be intentional about what you choose to eat and make sure to hydrate. You may even want to eat the same meal each competition to help with priming your body to prepare for competition, so that it knows to associate that meal with peak performance. Consider what you think helps you prepare for a competition before arriving to the site. Is it best for you to be focused on the competition already? For example, you could review tape or notes about the other team. For others, they prefer to keep their mind off the competition before they get there and instead engage in other, low-stress activities. For night competitions, many even take a nap during the day.
At the Competition Site
Think of past competitions where you have performed well and the mindsets associated with those at the competition site. Were you amped up before the competitions? Or calm and composed? Answering those questions could help provide you with a plan for how to prepare at the competition site. You could be interacting with teammates and pumping everyone up. Or you might prefer to be off by yourself in the locker room. During various points at the site, either before or during the warm-up, you could implement sport psychology tools. You might visualize what you want to do on the field while in the locker room before going out to warm-up. During the warm-up, you might repeat a cue work or phrase to yourself to remind yourself of your goals. Before the start of the competition, you might rehearse a confidence statement to yourself that summarizes your strengths.
Feel free to get creative and experiment with different approaches before deciding on what works best for you. Once you do that, though, stick with that routine and be as consistent as you can with it for it to be as helpful as possible.
If you want help creating a pre-performance routine that is best for you, you can reach out to work with our sports psychologist!
1. Contact Sunrise Counseling
2. Meet with one of our caring therapists
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