A blog exploring pre-performance routines in sports, their nature, the reasons for their use, and what current research reveals about their effectiveness.
What?
First things first, what is a pre-performance routine, what do they look like and how are these utilised during sport. Have a look at these two videos below and really focus on the seconds and actions of the performer before they strike the ball / shoot the free-throw, how do they set the scene for the action, what may be repeated or present:
As you might have observed from the actions, there are some basic routine steps followed before executing the skill. Kane's penalties adhere to this sequence: squared stance, deep controlled breath, arm pump and steps, continuous small steps toward the ball, and then striking the ball. In contrast, Antetokounmpo thoroughly practices his free throw routine: he receives the ball, takes a deep controlled breath, spins the ball, bounces it three times, initiates the shooting motion, and shoots. These are both perfect examples of pre-performance routines and what they can look like in action.
Previous studies have defined pre-performance routines to be "a set of task-relevant thoughts and actions an athlete systematically engages in prior to performance execution." Fundamentally, this is a routine or pattern that is performed before certain skills in sport as part of the technique.
Why?
There are a number of physical and psychological benefits to having effective pre-performance routines or PPRs to which we will now investigate:
Improved control - Such patterns create a routine for an athlete to follow creating a similar environment from which the skill is performed. The idea behind this benefit is that if the steps are performed in a uniform and standardised way then the skill should be performed in the same standardised way, giving the athlete more control over their body and mind.
Improved focus - Similarly to the control aspect of a routine, having a pattern allows the performer to drop into their 'athlete mode', 'flipping a competitive switch' you may say. Likewise, this allows certain skills to become second-nature meaning that if necessary the performer can defer their focus to other stimulus which may be more pressing in that moment in time e.g an onrushing defender during a field goal in American Football.
Reduce anxiety - A PPR can help to regulate focus and emotions as shown with the deep breaths in both cases showcased above, this can be used to relax the body and remove any background noise from the surrounding environment. Whilst this is something that is not solely reduced using a pre-performance routine, this is something that can be used to diminish acute anxieties.
Control Emotions - Similarly, to the above, PPRs allow the performer to get a real holistic control of their mind and body by creating a pattern that the body is familiar with that could be done exactly the same in any scenario and environment from training on your own to the World Cup final, allowing emotions as well as skills to be rehearsed, practicing the skill as a psychological whole.
What does this mean?
Pre-performance routines and their effectiveness have been researched a large amount with a recent meta-analysis of 61 existing studies (analysis of existing research journals) by Rupprecht, Tran & Gropel, 2024 had the following findings regarding this:
As a whole, the studies found pre-performance routines to be effective in facilitating the benefits listed above as the large majority if not all of the included studies listed similar shared benefits if not multiple with reduced anxiety and increased holistic control being described.
Similarly, to the above, pre-performance routines were found to commonly reduce negative influences on the athlete whether this be internal inhibitors such as anxiety or other somatic complications (rushed breath, shaking) or external influences (crowds or opponents)
Another finding of the study was that the learning period for a routine can be effective with as little as ten minutes of rehearsal time meaning that routines do not require extensive periods of time devoted to developing a pattern and is more often than not a simple development.
Finally, individualised routines are helpful but not a necessity when creating a pre-performance routine, meaning that a prescribed or given pattern to an athlete can be effective if they are told what to do before performing the skill. Whilst creating a completely unique routine can be great as this will find what is most important and effective for an athlete, there is no requirement for this as any routine seems to be effective.
How can I use this in my Sport?
So, how can pre-performance routines be implemented into your sport or your activity? Is there a certain skill that you are performing that you struggle to gain full control of your emotions or to fully focus on the skill? A pre-performance routine may be beneficial to you - here's a few ideas of what you could include or try out in practice:
Breathing Patterns - Having a single controlled breath or multiple breaths can work to develop focus and relax the body from any somatic (inside the body) influences.
Specific movements with the ball - Movements such as bouncing the ball / positioning it in a certain way can allow you to develop a good 'feel' of the ball to give you full comfort performing the skill.
Physical / Mental Rehearsal - Physically acting out the action can create an understanding of how the skill should feel can help to reduce the anxiety of performing the skill. Likewise, mentally imagining the skill being performed can allow for alignment between the body and mind to allow for successful performance.
Self-Talk - Giving yourself some words of encouragement can always be used to increase confidence completing a skill, simple affirmations can be used to calm the mind down as well as increase internal focus to block outside noise.
Sequencing - Sequencing can look to pair together any of the above skills as well as any other components of a routine that may be beneficial to the individual, other than any sport-specific time limits most skills are performed in a closed environment and so are internally paced meaning that you as the athlete have the power to control how long it takes to execute the skill.
Skills Grow with Repetition
This blog aims to develop an understanding of the role pre-performance routines play in sports, recognizing their significance and application. It explores how these routines can enhance focus, control, and overall skill performance while minimizing anxiety and negative external influences. Athletes should consider implementing them where suitable.
If you found this post intriguing and wish to explore further, don't hesitate to leave a comment or reach out via social media or the website's contact section. If you're interested in consulting with a Sport and Exercise Psychologist, consider visiting the services section of the site.
@MESportPsychology
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