Game day butterflies are real. But what if, instead of spiraling into nerves, you had a ritual that grounded you and flipped the switch from anxious to locked-in?
Think of your mind like a race car. You wouldn’t hit the track without a warm-up lap, right? That’s what pre-game rituals do. They prime your mental engine so you’re focused, calm, and ready to fire when the whistle blows.
In this blog, we’ll break down the science and strategy behind high-impact pre-game rituals, why they matter, and how to build your own in four simple steps. If you’ve ever started a game feeling flat, frantic, or unfocused… this is for you.
The Mindset Shift: Rituals Aren’t Superstition… They’re Strategy
Let’s keep it 100: The game-day chaos is real. Your heart’s racing, there’s noise everywhere, and your brain starts sprinting ahead.
That’s where rituals come in. They’re not random habits or quirky routines… they’re intentional mental tools. They anchor your focus and give your brain something to hold onto.
By repeating specific actions (like breathing, movement, or cues), you’re training your nervous system to enter “performance mode” – on demand.
Quick Tip: Start by rating your readiness on a scale of 1–10 before every performance. It builds awareness and helps you fine-tune your prep.
Stat: Research shows that athletes with consistent pre-performance routines experience improved confidence and reduced anxiety (Weinberg & Gould, 2019).
1. Cue the Switch: Start with a Consistent Trigger
The best rituals start with a simple cue – a consistent moment that signals to your brain: “It starts now.”
This could be walking into the gym, tying your shoes, or the first touch of warm-up gear. The cue itself doesn’t matter. What matters is that it’s consistent.
Real Example: A basketball player used picking up the first warm-up ball as her cue. From there, everything flowed – breathwork, mindset, movement.
Quick Tip: Choose one action you’ll use every time to start your ritual. Keep it natural and repeatable.
2. Move with Intention: Activate the Body, Ground the Mind
Once your ritual starts, add 2–3 minutes of intentional movement – something that wakes up your system.
This could be star-jumps, dynamic stretches, or high knees. Then, pair that with 3–5 slow, steady breaths to calm your nervous system.
Real Example: A soccer defender took five deep breaths while walking onto the pitch, then visualized his first touch. It changed his first ten minutes from shaky to sharp.
Quick Tip: Link movement with breath. It creates a powerful mind-body connection and cuts through pre-game nerves.
3. Anchor the Focus: Set One Clear Intention
This is the heart of your ritual.
Pick one or two actionable focus cues for the performance ahead. Make them specific and tied to execution.
Examples:
- “Trust my first read.”
- “Play fast and light.”
- “Start sharp. Stay sharp.”
Pair that with visualisation – see yourself doing the first key action in your sport. Now you’re not just reacting… you’re ready.
Quick Tip: Speak it, see it, feel it. This is where you prime your system for the real deal.
4. Flip the Switch: Transition into Game Mode
This is your final move.
Silence distractions – headphones off, phone away. Check your posture. Breathe deep. Then create a physical trigger – a stomp, a clap, a breath with the word “Go.”
Real Example: A volleyball player tapped the ball on the floor, breathed deep, and stepped into her first serve. It wasn’t luck… it was intention.
Quick Tip: Use this moment to fully commit. Training mode off. Game mode on.
Bonus: Ritual Templates to Steal
Volleyball Ritual:
- Cue: Walks onto court.
- Activation: Star jumps + arm circles.
- Focus: “Quick. Connected. Smart.”
- Transition: Ball tap + breath + serve.
Tennis Ritual:
- Cue: Removes warm-up band.
- Activation: 5 swings.
- Focus: “First serve in. Pressure on.”
- Transition: Walks to baseline, towel over shoulder.
Final Tips to Make It Stick:
- Keep it short: 5–7 minutes max.
- Control what you can: breath, words, movement.
- Practice it in training, not just games.
- Have a reset plan if things go sideways.
Your Challenge This Week:
Create your own 4-step pre-game ritual:
- Cue – “When I ___, it begins.”
- Activation – 2–3 mins of movement + breath.
- Focus Anchor – One clear sentence.
- Transition – Your physical signal.
Try it this week during training. Notice the shift. Then refine, repeat, and make it yours.
Pre-game rituals aren’t about being fancy. They’re about being focused.
They reduce nerves, improve readiness, and help you start strong—every time.
So next time you step onto the field or into the arena, don’t just hope you’re ready… Prove it – with your ritual.
Ready to lock in? Let’s go.