Many athletes today have a consistent pre-game routine that includes specific thought prompts, behaviors, rituals, and sometimes even superstitions, all designed to help with confidence, focus, and resiliency. Rather than being distracted by irrelevant things, the pre-game routine helps athletes focus on the parts of the game that they control, and are relevant to their on-field success. While these routines help athletes before the game gets started, what happens once the game begins? What can athletes do in-game to improve mental toughness when they experience anxiety, frustration, anger, or despair? That’s when the pre-play routine becomes vitally important toward sport success.
How a pre-play routine helps athletes
The benefit of a pre-game routine is that athletes can complete unique behaviors and rituals to ensure that they start each game with confidence, focus, a positive attitude, and improved mental toughness. The time before a game can be used to relax, think about the upcoming game and related responsibilities, and even how to respond to adversity. Pre-game routines allow athletes to start each game in their best possible mental state, but what happens once the game starts and anxiety disrupts focus and motivation? That’s where the pre-play routine can help.
Unlike the pre-game routine where athletes generally have a lot of time to prepare, the pre-play routine is what an athlete does before each play. As you might imagine, depending on the sport the time between each play could range between having a few minutes (i.e. golf), to having just a few seconds (i.e. baseball), making the pre-play routine unique to each sport. While the time allotted for a pre-play routine varies, athletes should always look for opportunities (even brief ones!) where they can be proactive, take control of their thoughts and actions, and focus on the specifics of the next play.
Pre-play routines are usually much briefer than a pre-game routine for obvious reasons. The pre-play routine also differs from the pre-game routine beyond time allotted, as it is not done privately alone in a locker room, but in the flow of the game, in front of the opposing team and fans. Pre-play routines need to be concise, discrete, and simple — compared to pre-game routines that can be longer and more thorough.
Ideas for pre-play routines
While there usually is not much time between plays, most athletes can incorporate a pre-play routine into their game. Remember, the idea behind a pre-play routine is to help athletes get centered, moderate arousal (human energy), and focus on relevant cues. The routine should be consistent and meaningful, and the athlete needs to commit to it. Below are some ideas to help get started:
- Deep breath. Take 1-2 deep breaths before each play to help moderate arousal and prevent being too flat or too hyped on the field.
- Cue word. A cue word is a single word, short phrase, or acronym the athlete can have somewhere discrete on his or her uniform or equipment to serve as a reminder of something healthy and positive while competing.
- Self talk. Saying something positive and productive to yourself before each play directs focus and mobilizes energy toward the next important play.
- Imagery. Taking a moment to mentally rehearse the next play primes the brain and allows for more effortless, synchronized movements.
The pre-play routine does not need to be perfect, elaborate, or based on what pro athletes might do. Instead, help young athletes develop the discipline to create their own pre-play routine, and support them as they find what works best for them.
Final thoughts
Athletes who commit to both pre-game and pre-play routines put themselves in the best possible position to experience sport success. With sport competition being an experience full of pressure, expectations, and adversity, athletes can improve mental toughness by developing unique approaches that allow them to focus and play their best. When athletes play without these routines, they allow themselves to put energy toward factors that are uncontrollable and/or irrelevant, and they waste focus and energy as a result.
drstankovich.com
