Power of Pre-Game Routines
The Power of Pre-Game Routines: Why Consistency Matters
Train Hard. Train Smart. Train BSF!
Athletes often chase the perfect game—one where everything clicks, and performance flows effortlessly. But success doesn’t come from luck; it’s built on habits, preparation, and consistency. That’s where pre-game routines come in.
At BSF Elite Performance, we train athletes to develop elite mental and physical habits that translate to consistent performance. A well-structured pre-game routine isn't just a warm-up—it’s a psychological and physical preparation strategy that builds confidence, focus, and readiness.
Let’s break down why pre-game routines matter and how you can create one to elevate your game.
Why Pre-Game Routines Are Game-Changers
1. They Reduce Nerves and Build Confidence
It’s natural to feel pre-game jitters, but routines create a sense of control. When you follow a set routine before every game, your brain recognizes the process and shifts into “ready mode” automatically. Instead of second-guessing yourself, you enter competition with a calm and focused mindset.
🔥 Elite Tip: If your routine helped you succeed in the past, trust it. Confidence isn’t built in a moment—it’s built in repetition.
2. They Help You Transition Into Game Mode
A strong routine bridges the gap between practice and competition. It signals to your body and mind that it’s time to shift from everyday life to peak performance. This is crucial for maintaining mental clarity, intensity, and competitive energy from the first whistle to the last play.
🔥 Elite Tip: Use trigger actions (e.g., putting on your gear the same way, listening to a specific song, or taking deep breaths) to tell your mind: “It’s go time.”
3. They Improve Focus and Decision-Making
An inconsistent pre-game routine can leave you distracted or mentally unprepared when the game starts. But when you repeat the same structured routine, your mind sharpens, and you enter a flow state more quickly—leading to better decision-making under pressure.
🔥 Elite Tip: Before the game, visualize 3 key scenarios you might face and mentally rehearse how you’ll respond.
How to Build an Effective Pre-Game Routine
Step 1: Start with a Mental Reset
Before diving into physical warm-ups, take a moment to reset mentally. This could be breathing exercises, visualization, or a short mantra that reminds you of your purpose.
🧠 Example:
Box Breathing: Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4—repeat 4 times.
Mantra: "I am prepared. I am confident. I control my performance."
Visualization: Picture yourself executing key plays with confidence.
Step 2: Activate Your Body with Dynamic Warm-Ups
Your body needs progressive activation to reach peak performance. Your pre-game movement prep should be:
✅ Progressive: Start slow and build intensity
✅ Sport-Specific: Mimic game movements
✅ Consistent: Follow the same sequence every time
🏋️♂️ Example Warm-Up Progression (10-12 min):
General Mobility & Activation (Foam roll, dynamic stretches, band work)
Explosive Movements (Bounding, plyometrics, agility drills)
Sport-Specific Skills (Shooting, passing, ball-handling, throwing, footwork)
🔥 Elite Tip: Pay attention to how your body feels. If something is tight or off, adjust accordingly—but never skip activation!
Step 3: Lock In With a Mental Routine
The final phase of your pre-game routine should mentally prime you for competition. This could include:
Journaling goals for the game (e.g., “Attack early,” “Communicate loudly,” “Stay composed”)
A personal hype song or playlist
Positive self-talk (“I’ve put in the work. I am ready.”)
🔥 Elite Tip: Create a pre-game checklist (mental & physical) to ensure you're 100% locked in before every competition.
Consistency = Confidence = Elite Performance
At BSF Elite Performance, we emphasize process over outcome. Pre-game routines give athletes the confidence to perform at their highest level no matter the stakes.
Your routine doesn’t need to be complicated—it just needs to be yours and consistent. Whether you’re a high school athlete, college competitor, or elite professional, building a routine now will elevate your performance for years to come.
🔥 Now it’s your turn! What’s one habit you’ll add to your pre-game routine?
Ready to Train at the Elite Level?
If you're looking to take your performance to the next level, BSF Elite Performance offers mental performance coaching, strength & conditioning, and elite-level assessments to help you train smarter and play better.
