Why Routines Work
Elite athletes across every sport share near-universal behaviour: deliberate pre-competition routines. These aren't superstitions. They're deliberate psychological technologies that reliably produce specific cognitive and physiological states.
Moderate pre-competition arousal improves performance. The problem is over-arousal — when activation exceeds the optimal zone. A routine practiced hundreds of times serves as an arousal regulation tool, anchoring the nervous system to a familiar pattern.
The Four-Phase Routine
Phase 1 — Physical Preparation (60–90 min before): Standardized warm-up sequence, nutrition timing, equipment check. The key is consistency — same actions, same order, every time.
Phase 2 — Mental Preparation (30–60 min before):
- Visualization: vividly imagine successful performance in specific scenarios
- Self-talk review: rehearse the cue words that maintain focus and composure
- Process goal setting: define what "performing well today" means behaviourally
Phase 3 — Activation (10–15 min before):
To elevate arousal (if coming in too flat): upbeat music, team chants, dynamic movement, power posing.
To moderate arousal (if coming in too tight): slow deliberate breathing (4-7-8 pattern), quiet time, grounding techniques (5 things you can see, 4 you can touch...).
Phase 4 — Focus Cue (immediately before): A single consistent signal that marks the transition to performance. One phrase, one breath, one specific gesture. It doesn't matter what it is — consistency matters.
Building the Routine With Athletes
Don't prescribe a routine — co-create it. Ask: "What does your best performance feel like? What are you thinking before your best games? What helps you feel focused?" Build the routine around their answers.
Then practice it in practice. The routine only works when it's automatic — and automaticity requires repetition in low-stakes settings.