Pre-Performance Routines: Why They Work and How to Build One
Whether you're a tennis player stepping up to serve, a footballer about to take a penalty, or a sprinter settling into the blocks, what you do in the moments before performance can make or break your execution. These are the crucial seconds where the mind and body align or unravel. That's where pre-performance routines (PPRs) come in.
What Is a Pre-Performance Routine?
A pre-performance routine is a consistent sequence of thoughts and actions carried out before executing a skill or performance. It's not superstition, it's psychology. Unlike rituals (which are often symbolic or superstitious), routines are structured, intentional behaviours designed to regulate arousal, focus attention, and promote automaticity (Cotterill, 2010).
From a psychological perspective, routines act as mental anchors. They help athletes shift into an optimal performance state, often referred to as the “ready” or “flow” state (Csikszentmihalyi, 1990). In this state, the mind is calm, the body is primed, and performance becomes fluid and instinctive.
Why Pre-Performance Routines Work
They Regulate Arousal and Anxiety
One of the most consistent findings in sport psychology is that routines help manage anxiety and physiological activation. Research shows that athletes who use structured routines experience lower pre-performance anxiety and greater perceived control (Cohn, Rotella, & Lloyd, 1990; Mesagno & Mullane-Grant, 2010). This matters because excessive anxiety can disrupt concentration, tighten muscles, and impair decision-making.
They Focus Attention
A routine provides a cognitive roadmap for what to focus on and what to ignore. According to Wulf and Lewthwaite's (2016) OPTIMAL theory of motor learning, focusing on task-relevant cues enhances automaticity and motor performance. By rehearsing the same mental and physical steps before each performance, athletes train their attention to stay consistent under pressure.
They Build Consistency
Elite athletes are creatures of habit. Pre-performance routines promote behavioral consistency, which in turn improves reliability of execution (Cotterill, 2010). When the mind knows what's coming, the body follows with confidence, reducing variability and mental noise.
They Trigger the “Performance State”
Repeatedly pairing the same actions (e.g., breathing, self-talk, visualization) with performance conditions creates a psychological cue for readiness. Over time, this becomes a conditioned response, a mental switch that signals, “It's time to perform” (Singer, 2002).
How to Build Your Own Pre-Performance Routine
There's no one-size-fits-all approach, but effective routines tend to follow a simple, structured sequence. Here's how to build one that works for you:
Step 1: Identify Your Needs
Reflect on what tends to throw you off before competing (nerves, distraction, overthinking?) This will guide what your routine should target. For example, if anxiety is an issue, include a breathing exercise or grounding cue (Weinberg & Gould, 2019).
Step 2: Create a Sequence
Design a short, repeatable set of actions (typically 10–30 seconds) that includes:
Physical cues: e.g., bouncing the ball, stretching, adjusting your gear
Mental cues: e.g., visualising success, repeating a cue word (“calm,” “commit,” “focus”)
Breathing: a slow, diaphragmatic breath to settle the nervous system
Keep it practical. Your routine should fit naturally into the context of your sport.
Step 3: Practice It in Training
Consistency is key. Use your routine in every training session, not just competition. Research shows that habitual rehearsal makes routines more automatic and effective under stress (Lidor & Singer, 2000).
Step 4: Evaluate and Refine
After competitions, reflect on what worked and what didn't. Routines evolve as your performance and mindset develop. Treat it as a living tool, not a fixed script.
Examples of Effective Routines
- Serena Williams follows the same ball-bouncing pattern before every serve.
- Michael Phelps visualised every race in vivid detail, from the dive to the finish (Schmidt & Wrisberg, 2008).
- Jonny Wilkinson, former England rugby star, used a consistent breath and body cue before each kick.
These athletes weren't being superstitious, they were leveraging psychological consistency to build confidence and precision.
Final Thoughts: Routine Creates Readiness
A well-designed pre-performance routine is one of the simplest and most powerful mental tools an athlete can develop. It aligns your thoughts, emotions, and movements so that when the pressure hits, you're already in control.
If you're ready to build your own evidence-based pre-performance routine, one that fits your sport, your mindset, and your goals, get in touch. Let's turn your preparation into your superpower.
READY TO MASTER YOUR PRE-PERFORMANCE ROUTINE?
If you've ever felt unfocused, tense, or uncertain before competition, you're not alone.
Even the most talented athletes can struggle to find consistency and control in those critical pre-game moments.
I help athletes develop personalised pre-performance routines that calm the mind, sharpen focus, and prepare the body for peak execution. No superstition, just science.
Contact me today to arrange a confidential consultation and learn how to build a routine that works for you so every time you step up to perform, you're ready, focused, and in control.
