A routine isn't magic. It's a fixed sequence your mind recognises – and that's why it works even in a loud away hall where everything smells different and the floor squeaks differently.
The 30-minute frame
- T-30: Get changed, headphones on, always the same routine. No more phone in group chats.
- T-20: Physical warm-up as usual. No thoughts needed here.
- T-10: Imagery – the first two minutes of the game from your perspective.
- T-3: Five rounds of 4–8 breathing.
- T-1: One word for your first task. Look at the crossbar. Go.
Rules, so routine doesn't become a compulsion
Your routine needs to work without specific music, a particular spot, or certain socks. Otherwise, your performance depends on things you can't control. If one element is missing, the routine still continues.