Maybe it’s a deep breath. Maybe it’s listening to that song that always gets you pumped up, or that song that puts you in a serene space. Maybe it’s wearing a certain hat before going onto the field (or, for that matter, a certain pair of underwear).
It’s a pregame routine, and chances are you have one, even if you don’t realize it.
“I would say that every athlete I work with has something they need to do to prepare themselves mentally before they go out,” says Drew Morgan, a Mental Performance Coach with IMG Academy. “Whether they label that a routine or it’s just something they do, every athlete has something.”
But there’s a difference between a pregame routine that serves you and a complicated ritual that gets in the way of your performance. Read on to learn the difference, and how you can design a system that works for you.
What Are Sport Rituals?
Basically, anything an athlete intentionally does before performing, or even before practicing, to get themselves in the zone can be a sport ritual. Some people might call it a routine; others, a habit or even a superstition.
“I think when we use the term ‘ritual,’ there’s sometimes an added layer of a spiritual element,” Morgan says, adding that he follows whatever word a student-athlete uses to refer to their pregame acts. “But what we’re looking for is what high performance looks like for you, then developing a routine that will help you get there.”
Famous Pregame Rituals
Top athletes know what gets them into the zone, even when it’s a little funky. Attire, food, and music are all common elements of rituals among the elite. Perhaps the best-known ritual comes from Michael Jordan, who wore his college shorts under his Chicago Bulls shorts during every game. Serena Williams starts from the ground up: She wears the same socks for each match of a tournament, then wears them again in the next tournament if she wins.
Baseball legend Wade Boggs would eat chicken before each game, former NFL player Brian Urlacher would eat two Girl Scout cookies before each appearance, and college football coach Les Miles was known for grounding himself — literally — by munching on a handful of grass from the field.
While it might be fun to look at the rituals of famous athletes, it’s important to remember that there’s an intention behind them. In fact, the efficacy of your routine is less about the act itself and more about what you want it to do for you.
How to Create a Game-Day Routine
Knowing that intention is part of what makes a pregame ritual meaningful, Morgan says that starting with an intention is key to developing the routine that’s right for you.
“What is the mindset you’re trying to get into?” he says. “It’s all about deciding how we want to show up in the next moment instead of allowing the situation to dictate how we show up.”
Morgan says that he imagines getting into that mindset like a funnel, with broad concerns — practice, uniforms — at the top and more individualized concerns toward the bottom. “What is the most important thing for you?” he asks. “What can you do to help you transition into that space?”
That transition is deeply individual. To get into the zone of optimal functioning, student-athletes must understand the level of energy and stress their bodies and minds need to perform at their best.
For some, that might mean a high level of arousal, so listening to fast-paced, high-intensity music might be a part of a pregame routine. For others, that level of arousal might be overwhelming, indicating that a ritual that incorporates calming techniques — meditation, breathwork — might be the right choice. And whatever energy level you want to harness before a performance, most student-athletes can benefit from using visualization in a pregame routine.
What Not to Do with Your Game-Day Ritual
First off, don’t force it. “I certainly do not say that everybody needs to have a pregame routine,” Morgan says. “There’s value in flexibility.”
That said, chances are you’re already doing something before a performance that resembles a routine, whether or not you realize it, such as your physiological regimen. If you’re someone who thrives on structure, you can start by leveraging those activities and incorporating more intentionality around them. But don’t sweat it if what you’re already doing works for you.
In fact, if you’re someone who leans toward compulsive behavior or rigid thinking, developing a strict routine can backfire. “You don’t want to put too much emphasis on it, because then it becomes almost like a superstition,” Morgan says. “There are going to be situations where you can’t go through your full routine for whatever reasons, and if you’re overly rigid, it can be detrimental.”
As you develop a pregame routine, consider what you’re focusing on. Morgan recommends that student-athletes focus on what they want to do, not on what they want to avoid.
One exception? Focusing on the outcome.
“Thinking about outcomes is like looking into the future,” Morgan says. “Our mind loves to make predictions, but we often make predictions in a negative light, and that can cause a lot of pressure.” Instead, focusing on how you’re going to play and how you want to feel can be more beneficial for a strong performance.
One last tip: Remember what a routine is and is not. While you don’t want to be so strict with it that you’re thrown off if you can’t do it the same way every time, you also don’t want to change it up willy-nilly.
“It’s common for people to be like, ‘OK, it’s a big game. I’ve really got to get my mind right, so I’m going to do something different,’” Morgan says. “But if you haven’t been doing a routine until then, just keep doing what you’re doing. If you add in something new, you’re subconsciously telling yourself, ‘This is a really big game, and I might not be ready.’”
Whatever you choose, stick to your purpose: doing what works for you. “There’s no one right way to prepare,” Morgan says. “Finding what’s meaningful to you is the most important thing.”
How IMG Academy Can Help
At IMG Academy, mental performance coaches such as Drew Morgan can help you identify what gets you into your zone of high performance. If a pregame routine is part of that, coaches can help you develop one that can stick with you for your entire athletic career.
But getting into a high-performance zone goes beyond the game: Knowing how to channel your optimal energy will help make you a better student, a better person, and a better leader. IMG Academy courses on harnessing focus, confidence, and other mental performance skills can help elevate your game — and elevate you.
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