How to Build a Pre-Game Routine That Actually Helps You Perform

Some athletes have a pre-game routine that genuinely helps them compete. Most have a collection of superstitions and nervous habits they've never really examined. If your current routine is "listen to music and try not to overthink," there's room to be more intentional about it.

A good pre-game routine does two things: it settles your nerves and it focuses your attention on what you can control. It doesn't need to be long or complicated. It just needs to be consistent and personal.

Three parts of an effective pre-game routine

Body prep (5-10 minutes). This is your physical warm-up, but with a mental layer. Instead of going through the motions, use your warm-up to transition into competition mode. Pay attention to how you feel. Notice your energy level. If you're too amped, slow your breathing. If you're flat, pick up the pace. The warm-up is your first opportunity to calibrate.

Focus lock (2-3 minutes). Pick 1-2 things you want to focus on during competition. Not outcomes ("score 20 points") but process cues you can control ("quick first step on every possession" or "stay compact through contact"). Write them down or say them to yourself. This is the same if-then structure that works in practice: "If I feel the pressure building, I'll reset my feet and slow down for one play."

Let go (30 seconds). Take a breath. Remind yourself that you've prepared, and the work is done. Competition is about executing, not about trying harder than everyone else. Some athletes use a physical cue for this, like adjusting their gear, slapping the doorframe, or a specific exhale. It's a signal that prep is over and it's time to play.

Keep it short and repeatable

The best pre-game routines are under 15 minutes. If yours takes longer, you're probably adding steps that create more anxiety than they relieve. You want something you can do before a Tuesday scrimmage and before a championship game without changing much.

Adjust it based on what you learn

A routine should evolve. After games, take a minute to check in: did the routine help you feel prepared? Were you focused on the right cues? If something isn't working, change it. If something is, keep it.

If you want to track how your pre-game routine connects to your actual performance over time, Sherpa is a free app that logs your intentions, reflections, and readiness so you can see what preparation habits actually lead to your best competitions.