When Should an Athlete Develop a Pregame Routine?

Written by: Allison Meyers, Psy.D., LP, MGCP

An athlete should begin developing a pregame routine as early as possible in their training, ideally during youth or early competitive stages. Typically, I advise athletes to start exploring this as soon as they start playing their sport regularly. One of the most valuable mental skills an athlete can develop isn’t a single technique, it’s a consistent way of preparing. Pregame routines are often associated with elite performers, but in reality, they are most effective when introduced early in an athlete’s development.

Establishing consistent habits around preparation not only helps with focus and confidence but also reduces performance anxiety. Routines signal to the brain and body that it’s time to shift into competitive mode, helping athletes mentally and physically prepare. From a mental performance perspective, pregame routines serve as a bridge between everyday life and competition.

They help athletes shift into a performance mindset by:

• Narrowing attention and reducing distractions

• Regulating energy levels (calming or energizing as needed)

• Decreasing uncertainty and anxiety

• Reinforcing confidence through familiarity

  
  

In many ways, routines act as a psychological cue, telling the brain and body: “It’s time to compete.” Research supports this idea. Pre-performance routines have been shown to enhance focus and consistency while reducing the impact of pressure on performance (Cotterill, 2010). By creating structured, repeatable behaviors, athletes are better able to manage both internal thoughts and external distractions.

These routines don’t need to be complex and in fact, my recommendation is usually to keep it simple. Actions like listening to a specific playlist, visualizing performance, or doing a set warm-up can have a powerful effect and don’t overload the athlete with an extensive “to-do list” before competition. A common mistake athletes make is assuming that a routine needs to be long, detailed, or highly specific to be effective. In reality, simple routines are often the most powerful.

Especially for younger athletes, the goal is to create something that feels:

• Easy to remember

• Repeatable across different environments

• Grounding rather than overwhelming

These actions don’t need to take much time, but their consistency is what builds their effectiveness. Over time, they become automatic, helping athletes settle in more quickly and feel prepared without overthinking.

While the ideal timing may vary depending on the athlete’s level and sport, routines become especially important as competition becomes more intense and stakes increase. High-performing athletes often rely on routines to maintain consistency amid pressure and unpredictability. In these situations, routines provide stability in the middle of chaos.

High-performing athletes often rely on routines not because they are superstitious, but because they understand the value of controlling what they can. When everything else feels uncertain, a consistent routine helps anchor their mindset and preparation.

Coaches and mental performance professionals can guide athletes in building personalized routines that fit their needs, helping them stay grounded and perform at their best when it matters most. With the pregame routine, there is no one-size-fits-all and athletes will often experiment, reflect, and adjust as needed as they grow in their sport.

Reference

Cotterill, S. T. (2010). Pre-performance routines in sport: Current understanding and future directions. International Review of Sport and Exercise Psychology, 3(2), 132–153. https://doi.org/10.1080/1750984X.2010.488269