Pre-Performance Routines
A fixed, self-chosen sequence of action, breath, focus, and cue before an execution or before the game.
Intended for
Stabilising execution under pressure and reliably directing attention before starting.
Who does the evidence apply to?
Well-researched in closed skills (7-metre throw in handball, basketball free throw, golf putt).
Boundaries
No ritual with magical effects: Works through attention and familiarity, not luck. Routines that are too long can be disruptive under time pressure.
In athlete speak
The same routine every time means: your head doesn't have to decide anything before the shot.
Accessible doesn't mean inaccurate: We simplify the language, not the message.
For Parents
What we know
Consistent routines improve stability under pressure.
What we don't know
Which components contribute the most.
What that means in practice
The routine belongs to your child. Parents don't nag when things get tough.
Sources
- Rupprecht, A. G. O., Tran, U. S., & Gröpel, P. (2021). The effectiveness of pre-performance routines in sports: a meta-analysis. International Review of Sport and Exercise Psychology.Systematic ReviewPopulation: Athletes of various performance levelsDOI 10.1080/1750984X.2021.1944271
Content on this method
Conceded a goal
Your opponent scores – either from your side or over your block.
Goalkeeper error
A ball you normally save goes in.
Last Attack
30 seconds, one attack, everything to play for.
One goal lead
You're narrowly in the lead and the game is getting tough.
Important tournament
Packed match schedule, very little free time, high expectations.
Consecutive goals conceded
Three, four shots in a row go in – and you're right in the thick of it.
Conceded a 7-metre throw
You'd made your decision, the ball was on the other side.
Saved a 7-metre throw – and immediately tense again
Made a save, and the next shot is already playing in your head.
These contents are knowledge and training offerings from sport psychology. They do not replace psychotherapy, medical treatment, or professional sport psychological support.