Why Routines Matter
Have you ever experienced a game where it feels like everything is clicking? You’re making good decisions, accurate passes, and feeling on top of the opponent. Everything is flowing in your favor.
Have you ever experienced the opposite, where nothing seems to be going right? You’re missing your marks, you don’t have the right amount of energy, and your head is just not in the game.
How is it possible to have such different experiences and levels of performance?
The cause is your mental and physical preparation. If you’re not physically warmed up and not mentally present for your game, you’re not going to perform up to the best of your ability. It is just that simple.
Don’t Leave Your Performance to Chance
Most athletes leave it to chance. They know they already have a physical routine warm-up. They believe that should be enough to get them ready to compete. However, it may NOT be enough. Great athletes don’t just rely on physical preparation, they develop a mental routine as well.
A mental routine you can add on top of your physical warm-up. A routine that gets your mind right where it needs to be helps you recreate your best performances. Mental routines are linked to improvements in focus and confidence — all of which we know are helpful for you to play your best. You want to be the athlete we discussed at the beginning!
Routines are Not a Magic Pill
To be clear, it will not guarantee you will have your top performance every game. It is not a magic pill. But a mental routine significantly increases your likelihood of achieving those great performances. So why leave it to chance when you can take action now to play your best.
A mental routine can not only make you consistent but take your performance to the next level. If you bring a mental routine to your games and practices, you will continue to set new and greater ‘best performances.’ What was once your best game in your athletic history at the start of the season may become a more regular occurrence for you! Now you have a new level of your best possible performance available in your memory.
Not only are there benefits for your performance, but a routine (if you’re doing it right) costs you nothing! If that doesn’t get you motivated to start trying a mental routine I don’t know what will.
Create an Effective Mental Routine
Controllable
The key difference between a mental routine and a superstition is whether or not the actions are always in your control. A proper mental routine are within your control no matter the time of day, the location, or the equipment available. You are able to repeat this routine every single time you perform.
I’ve worked with an athlete that “had to have” a specific type and flavor of sport drink before every game. He used it regularly and believed that the drink was the key to his performance. However, when it came to compete in a different country other than the States, the sport drink wasn't available any where. None of the local stores sold the same variation of the drink he was used to. He believed that not using the drink was going to catastrophic for his performance. And that is exactly what happened. He could not get past his superstition and performed poorly.
The reason routines are effective is based on the fact that they can be used at any time.
Use the Environment
Take your specific sporting environment into account. Playing hockey is very different from playing baseball. Use the environment to bring you focus to the present. If your a hockey player you can use your time between shifts to have a brief routine, while if your a baseball player you will have a routine when you’re on deck about to enter the batter’s box. Be intentional about your playing surface, the location, and timing to have a mental plan during the game.
Breathing
Breathing is a powerful tool to moderate your heart rate. Using a series of timed or purposeful breaths can help you calm down or elevate your energy level. It’s common for athletes to need relaxation breathing. Squared breathing is a technique used to become present and manage anxiety. The idea is to inhale for 4 secs, hold for 4 secs, exhale for 4 secs, hold for 4 secs, and repeat.
Mantra or Cue
Use a personal statements or words to help you get ready for competition. The person you will listen to the most is yourself. The mantra should be something that brings you confidence and helps you focus on your role as an athlete. Common cue words are: strong, believe, trust. Common statements are: “I’m ready” or “I’ve trained for this.” Pick one that matches your play style and your position.
Consistency
For the most powerful benefits of a mental routine, you must make it a routine. Meaning you have to practice and use it regularly. A routine cannot be reserved for game time. You must practice it consistently. Use your routine every time you perform, in games or practices.
Bring this components together into an effective mental routine that you can use before, during, and after practice as well as games. Start by intentionally putting yourself in the head space to put your best performance forward. Take control of your performance.
Thanks for reading! I am a Certified Mental Performance Coach. I currently have a few select spots open for coaching. Set up a free 15 minute phone consultation with me by sending me a message here!
