CONTACT US

Pre-Performance Routine

April 24th, 2025
– Joel Hark, MHC, Ed.M

Do you have a pre-performance routine (PPR)? A PPR is a routine or specific set of tasks for you to focus on prior to your performance. Your PPR primes your mind by engaging in a light introduction to the upcoming activity and begins the process of transitioning your mindset from your last activity to the present moment and goal. The PPR helps shift your attention to the present moment and the smaller task at hand, instead of where your mind may be headed (feeling anxious or overwhelmed). As we have noted in prior blog posts, our mind can have the tendency to play tricks on us or be less helpful. It is our job to direct our mind’s attention to where we want it to go and a PPR is a helpful way to intentionally pay attention.

PPRs can be complex or simple. If you are looking to improve your PPR, consider incorporating both ritual and pre-competition routines. Including rituals will help you connect to your greater purpose and highlight your support system. For example, you and a teammate may perform a specific handshake or say a phrase to each other prior to a game. Engaging in a pre-competition routine will get the mind ready and shift focus to the competition. For instance, goalies may follow a warm-up routine including the same stretches and goalie-specific movements to get them primed to track the puck or ball well when they transition to the game.

Some ideas you may want to consider including in your PPR:

  • Mindfulness
  • Breathing exercises
  • A warm-up/stretching routine
  • Reciting specific mantras 
  • Talking to competitors or teammates
  • Listening to music
  • Specific rituals or practices with your shoes, jewelry, outfit, etc.

These are simply ideas. This is an invitation to reflect if you already have a PPR and or if it might be helpful implement one prior to your performances. PPRs can be complex or simple, and finding your optimal PPR takes time! Try different things out and consider how they affect your performance, and keep tweaking until you find what works for you.


 Interested in a topic?

Let us know! support@unlimitedresiliencellc.com

Privacy Settings
We use cookies to enhance your experience while using our website. If you are using our Services via a browser you can restrict, block or remove cookies through your web browser settings. We also use content and scripts from third parties that may use tracking technologies. You can selectively provide your consent below to allow such third party embeds. For complete information about the cookies we use, data we collect and how we process them, please check our Privacy Policy
Youtube
Consent to display content from - Youtube
Vimeo
Consent to display content from - Vimeo
Google Maps
Consent to display content from - Google
Spotify
Consent to display content from - Spotify
Sound Cloud
Consent to display content from - Sound
Get Started