You've seen it at games—one kid bouncing around nervously, another sitting perfectly still with headphones on, a third going through the same exact stretching sequence they do before every competition. Some of this looks like superstition, but there's actual science behind why pre-game routines work. And the best part? Building an effective routine for your young athlete doesn't require a sports psychologist or complicated protocols.
It's Not Superstition—It's Psychology
Pre-performance routines are one of the most effective psychological skills for tasks that demand precision and composure under pressure. Think free throws, penalty kicks, serves, or that critical at-bat with runners on base. These routines help athletes regulate their arousal levels, focus their attention on what matters, and reduce the anxiety that tanks performance when stakes are high.
Here's what makes them work: routines are basically short, repeatable scripts that stabilize both attention and emotions. When your child runs the same mental and physical sequence before performing, they can execute the same motor program every time—even when the crowd is loud, the stakes feel enormous, or nerves are jangling. Routines act as a buffer against the pressure that would otherwise derail skilled performance, which is why you see elite athletes across every sport using them.
The Building Blocks That Actually Matter
Not all pre-game activities are created equal. Here are the components that research consistently shows make a difference:
Task-Specific Self-Talk
Short, instructional cue words like "drive," "smooth," or "high elbow" reliably improve performance, especially for skills requiring precision. These work better than generic hype talk because they direct attention to exactly what the body needs to do. Skip the vague "you've got this" speeches and help your child identify one or two words that cue the right movement or mindset.
Brief Mental Rehearsal
Having your athlete picture the exact movement they're about to make for just 10-20 seconds boosts both accuracy and confidence. This isn't some elaborate visualization session—it's literally "see it, feel it, do it." Even small doses of mental rehearsal before attempts help, and pairing imagery with a cue word is what you'll see in most elite routines.
Breathing to Control Nerves
Simple paced breathing—like box breathing where you inhale for four counts, hold for four, exhale for four, hold for four—calms the nervous system and quiets the threat response before action. This is particularly useful for jittery starts or high-pressure moments when your child's heart is racing and their hands feel shaky.
Dynamic Warm-Up Over Static Stretching
A structured warm-up that raises body temperature, activates key muscles, and includes sport-specific movements improves sprint speed, jumping ability, and change-of-direction performance. Long static stretching right before explosive efforts can actually decrease power output, so save the long holds for post-game cool-down.
Strategic Music Use
Fast, motivational music before competition provides small-to-moderate performance benefits and improves mood. Use it intentionally during warm-up to set energy levels, then consider switching it off before technical execution if lyrics become distracting. The key word here is intentional—scrolling TikTok with random sounds isn't the same as a curated pump-up playlist.
Smart Fueling and Hydration
This is the boring but essential foundation. Your athlete should arrive with a carb-containing snack consumed 1-4 hours before start time and stay hydrated with small sips continuing during warm-up. This isn't psychological—it's just removing avoidable performance drains that come from showing up hungry or dehydrated.
What to Skip (Or Use Very Carefully)
Long static stretches right before explosive activities can blunt power output. If an area genuinely feels tight, brief targeted holds are fine, but dynamic mobility and activation should be your default approach.
Vague hype talk like "You're amazing!" might spike arousal without sharpening attention or focus. Instructional cue words beat generic praise for actual execution every time.
Overstuffed routines that take forever and require perfect conditions will break down under time pressure. The best pre-performance routines are short, consistent, and portable enough to work whether you have ten minutes or two.
Special Situations That Need Routines
For precision tasks like shooting free throws or serving, compress the routine to 10-20 seconds: breathe, focus eyes on a single target, quick image of the ball flight or contact point, cue word, then execute. This exact flow prevents attention from drifting toward outcome worries or what happens if they miss.
For team sports with substitutions, adapt to 5-10 seconds on the bench just before entering: one breath, identify one tactical focus, cue word, then go. It doesn't need to be elaborate to be effective.
How to Build It So It Actually Sticks
1. Let Your Athlete Own It
Don't prescribe every detail. Let them choose their cue word and their warm-up song. When athletes have ownership over their routine, they're far more likely to actually use it when it matters.
2. Practice in Low-Stakes Settings First
The routine needs to become automatic during training and scrimmages so it's already wired in when nerves show up on game day. That's how routines buffer against choking—they're so practiced that they run even when the brain is stressed.
3. Keep It Short and Visible
A 30-90 second sequence fits real youth sports sidelines and busy gyms. If time gets squeezed unexpectedly, the non-negotiables are breathing plus the cue word. Everything else is enhancement.
4. Start Simple and Build
Don't try to implement all of this at once. Pick two or three elements that feel most relevant to your child's sport and personality, practice those until they're habits, then add more if needed.
The Real Win
Pre-game routines aren't about superstition or lucky socks. They're about giving your young athlete a reliable tool for managing the mental and physical demands of competition. When your child has a consistent routine, they show up to games with a plan that settles nerves, sharpens focus, and lets their training show up when it counts.
The best part? Once the routine is established, it runs almost automatically. Your athlete stops overthinking and starts performing, which is exactly what you want when pressure is high and stakes feel enormous. That's not magic—that's just good preparation meeting solid psychology.
Ian Goldberg is the CEO of Signature Media and the Editor of the largest and fastest growing sports parenting newsletter. He’s been recognized as an industry expert by the National Alliance for Youth Sports, the US Olympic Committee’s Truesport, and the Aspen Institute's Project Play. Ian is also a suburban NJ sports dad of two teenage daughters and has over 2,000 hours of volunteer time coaching them (which he calls the most fun form of R&D for his newsletter content). Ian and his team provide players, coaches, parents and program directors with the articles and content they need to have a great sports season. Ian has spent most of his career in digital product development and marketing and got his start at the White House where he worked for the economic advisors to two US Presidents.
