Mastering the Art of the Pre-Game Ritual: A Guide for Athletes
Pre-game routines and rituals are the backbone of an athlete's preparation. It's not just about warming up muscles; it's a comprehensive approach that touches on physical, mental, and even those quirky superstitious habits.
Does an athlete play better because they think their dirty shorts from a team they played on in middle school bring them good luck?
Sure, why not?
Belief is powerful, and we, as coaches, always ask our athletes to believe in themselves despite the absurd pre-game ritual.
That means if it’s music, wear headphones. If it’s a rain dance, do it outside the locker room. If it’s mom’s special pasta, bring enough for the coach!
There is a wide spectrum of pre-game rituals, from wearing certain articles of clothing, listening to a special playlist, eating certain foods, and even talking to certain people before the start of the competition.
Rituals and Superstitions
Some athletes also adhere to specific rituals or superstitions. These can range from wearing lucky socks to listening to a particular song. While scientifically, these actions don't directly impact performance, and they can provide psychological comfort and a sense of control. Michael Jordan famously wore his University of North Carolina shorts under his Chicago Bulls uniform for good luck. Some examples include:
1. Personal Rituals
Dancers: Perform a specific sequence of stretches or movements that evoke confidence.
Rugby Players: Group huddle or chant to build team spirit and unity.
2. Superstitious Behaviors
Tennis Players: Bouncing the ball a fixed number of times before serving.
Hockey Goalies: Tapping goalposts in a particular pattern before the game starts.
My rule for my athletes is pretty simple: your pre-game ritual cannot have a negative effect on your teammates.
Of course, there are athlete-specific rituals I train my athletes to do, too. I created a 21-day Mental Toughness Mastery workbook I use to teach my athletes how to prepare for competition mentally. We must remember that athletes may not know what they do not know, so we teach them how to prepare instead of hoping the athletes know how to prepare mentally.
What's the point of all this? These routines are key to getting in the 'zone.' They help athletes focus, dial down the jitters, and confidently step onto the field, court, or pool. Remember, well-prepped athletes aren't just physically ready but mentally primed for the game.
Visualization, Breathwork, and Goal Setting
Many athletes engage in visualization techniques, imagining themselves executing skills successfully during the game. This mental rehearsal helps in building confidence and muscle memory. For example, a golfer might visualize the perfect swing, or a tennis player might imagine acing serves.
Visualization Techniques
Gymnasts: Imagine executing a perfect routine, focusing on each movement and landing.
Golfers: Envision the trajectory of each shot, including factors like wind and slope.
Mindfulness and meditation have carved out a significant role in an athlete's mental toolkit. Take Novak Djokovic, for instance. His pre-game routine incorporates these practices to enhance focus and manage stress. In various sports, these techniques manifest uniquely. Martial artists often engage in deep breathing and mindfulness to preserve a state of calm and laser-sharp focus, essential in a sport where mental clarity is as crucial as physical prowess. Baseball players might turn to box breathing techniques, a method where they breathe in for four counts, hold for four, exhale for four, and then hold again for four, all between pitches or at-bats. This not only helps in calming nerves but also in maintaining concentration during high-pressure moments.
Mindfulness and Breathing Exercises
Martial Artists: Use deep breathing and mindfulness to maintain calmness and focus.
Baseball Players: Practice box breathing techniques between pitches or at-bats.
Outcome goals, like winning a championship or breaking a personal record, are the big, shiny targets that everyone sees. They're important, sure, but they're often not directly under an athlete's control – think about external factors like competition, weather, or even a bad day. Process goals, on the other hand, are the nuts and bolts of achieving those big dreams. They focus on the 'how' - improving technique, increasing endurance, or refining strategy. These daily, controllable actions incrementally lead an athlete toward those glittering outcome goals. In essence, while outcome goals set the direction, process goals pave the path.
Goal Setting
Skiers: Set specific performance goals for each run, focusing on technique and speed.
Cricket Players: Aim for personal targets like maintaining a certain strike rate or economy.
How do you know if it is working or not working?
For amateur athletes or those just starting, developing a pre-game routine is about finding what works best for them individually. Most importantly, consistency in these routines helps in building a sense of familiarity and confidence. And, if it stops working, or an athlete feels like it isn’t working anymore, change it up!!
The Performance Journal
A performance journal is invaluable for self-reflection and progress tracking, allowing athletes to note their physical sensations, mental state, specific activities, performance metrics, and environmental factors. This detailed recording helps identify patterns and correlations between different elements of the routine and their impact on performance. Such insights and feedback from coaches and peers enable athletes to make informed adjustments to their routines.
Athletes should not shy away from experimenting with new elements in their routine, aiming for a holistic approach that incorporates daily practices like nutrition, sleep, and mental health care.
Ultimately, a pre-game routine is a living, evolving practice that, when personalized and finely tuned, can significantly elevate an athlete's performance and ensure they are in their best physical and mental form for the game ahead.
A well-rounded pre-game routine should be a personalized mix of physical warm-ups, mental preparations, nutritional strategies, and individual rituals or superstitions. By fine-tuning these elements, athletes can significantly enhance their readiness and performance in their respective sports.
