How to Build a Pre-Game Routine You Can Actually Repeat

TL;DR

A useful pre-game routine is short, personal, and built around actions an athlete can control—not around trying to force a certain feeling. Pick a few repeatable steps for preparation, attention, and the first moments of play, then adjust them only after several games.

Direct answer

A pre-game routine works best when it gives an athlete a small, repeatable sequence: arrive with enough time, complete practical preparation, use one attention cue, and choose one simple first-play focus. The goal is not to erase nerves or guarantee a result. It is to make the start of competition feel familiar enough that the athlete can put attention back on the game.

Why a routine is more useful than a perfect mood

Some athletes feel ready when they are energized. Others feel quiet, restless, or nervous. None of those feelings is a reliable test of whether a game will go well. A routine gives the athlete something better to use: a few actions they can complete regardless of the mood they arrived with.

The U.S. Olympic & Paralympic Committee lists goal setting, visualization, self-talk, and relaxation training as mental-performance tools athletes may use around competition. That does not mean every athlete needs every technique, or that a routine produces a particular performance outcome. Preparation can be practiced rather than improvised in the parking lot.

The 4P pre-game routine

1. Prepare the practical things

Pack required equipment, water, layers, and venue-specific essentials the night before when possible. Arrive early enough to avoid turning a missing item or rushed change into the first challenge of the day.

2. Prime your attention

Choose one brief cue that brings attention back to the present: three slow breaths, a short piece of music, a stretch sequence, or a sentence such as “see the next play.” Keep it simple enough to use in a crowded gym, a rain delay, or a noisy tournament.

3. Pick one process focus

Make the first focus observable and within the athlete’s control: communicate early, stay low on defense, make the first pass simple, sprint back, or reset after each point. “Be amazing” and “do not make mistakes” do not tell an athlete what to do next.

4. Put the game in perspective

Before play starts, name one reason the day matters beyond the scoreboard: learning a role, showing up for teammates, trying a skill, or enjoying the chance to compete. This is not a demand to be cheerful. It is a way to keep one result from becoming the only story of the day.

Keep it short enough to survive real game days

A routine that takes 45 minutes, needs a perfect playlist, or depends on one exact seat on the bus is likely to collapse when schedules change. Start with five to ten minutes. Use the same core steps for practices, scrimmages, and games so the routine becomes familiar before a higher-pressure moment.

A good test: if a delay, a different facility, or a forgotten headphone charger destroys the routine, strip it back. The routine should support the athlete; the athlete should not have to protect the routine.

Use a quick post-game note to improve it

After a few games, write three short notes: what helped, what distracted, and what to keep next time. Olympic high jumper Nicola Olyslagers has described her notebook as a training diary developed with her sport psychologist to note what went well and what needed work. Her approach is one athlete’s reported practice, not a universal prescription, but the underlying habit is accessible: notice patterns before changing everything.

Keep the note factual. “Arrived rushed and skipped warm-up” is more useful than “I was bad.” Over time, the athlete builds a personal record of what helps them prepare.

A simple routine card

Night before: pack essentials and check the start time.
Arrival: give yourself enough time to settle and warm up.
Attention cue: use one breath, phrase, or movement sequence.
First-play focus: choose one controllable action.
Afterward: note one thing to keep and one thing to adjust.

Where OVR fits

This is a Jab: the routine should work with a notebook or a note on a phone. If an athlete already uses an OVR Profile, the same athlete-owned approach can help them decide which selected achievements, activities, or season context are worth organizing there over time. It is a record of the athlete’s story—not a promise of recruiting attention or a substitute for coaching.

Sources

U.S. Olympic & Paralympic Committee, Mental Performance at Team USA (United States; current web guidance accessed August 2026). This describes mental-performance techniques and does not establish that one routine works for every athlete or sport.
Olympics.com, The power of the journal: Olympians’ secret to success (individual athlete reporting). This is an example of Nicola Olyslagers’ personal notebook practice, not generalized performance evidence.

Frequently asked questions

How long should a pre-game routine be?

Start with five to ten minutes of repeatable preparation. The best length is one an athlete can use across normal game-day disruptions.

What if I still feel nervous after my routine?

Nerves do not mean the routine failed. Return to one controllable cue and the next action in the game rather than trying to eliminate the feeling.

Should every athlete use the same routine?

No. A team can share practical expectations such as arrival time, but athletes can personalize their attention cue and first-play focus.

Can a pre-game routine guarantee better performance?

No. A routine is preparation, not a guarantee. Its value is giving the athlete a repeatable way to focus on controllable actions.

Key takeaways

A repeatable sequence is more useful than waiting to feel perfectly ready.
Keep the routine built around practical preparation and controllable actions.
Use one short post-game note to learn what helped.
Make the routine flexible enough to survive real game-day changes.