Chris Mance II - Mental Skills Coach

The moments leading up to a game are pivotal for athletes of all levels. It’s a time when mental preparation meets physical readiness, setting the stage for performance. The right pre-game rituals can be the key to unlocking an athlete’s full potential. These rituals are not just about warming up the body; they are about conditioning the mind, fortifying mental toughness, and building the confidence needed to face any challenge on the field, court, mat or track.

Athletes across the globe, from high school freshman to seasoned professionals, have long recognized the power of these rituals in shaping their mindset for the game ahead. Whether it’s through calming nerves, sharpening focus, or boosting morale, each ritual serves a unique purpose in preparing an athlete mentally and physically.

The following list of 37 pre-game rituals offers a diverse range of strategies to help athletes center themselves, find their focus, and approach their sport with confidence and resilience. From breathing techniques and dynamic stretching to mental imagery and motivational exercises, each ritual is a tool in the athlete’s arsenal, designed to enhance performance and foster a winning mindset.

While no single ritual suits every athlete, the variety presented here ensures that there’s something for everyone, regardless of sport or level. These rituals are more than just routines; they are personal practices that athletes can adapt and make their own, helping to set the tone for success in any competitive arena.

37 Pre-Game Rituals

1. Personal Hygiene Ritual: Engage in a personal hygiene ritual (e.g., washing face, showering) to feel refreshed and focused.
2. Pre-Game Meal: Have a standard nutritious meal that you know fuels your body for optimal performance.
3. Hydration: Ensure adequate hydration for physical and cognitive performance.
4. Inspirational Videos: Watch motivational sports videos or movies.
5. Listening to Pump-Up Music: Listen to a pre-planned playlist set for different phases of the pre-game process to ease you into the mood you want to be throughout the day and right before game time.
6. Social Media Blackout: Avoid social media to stay focused and reduce distractions.
7. Goal Setting: Set specific, achievable goals for the game to focus efforts.
8. Visualization Board: Look at a board (digital or physical) with personal goals, motivational quotes, or images.
9. Journaling: Write down thoughts and strategies to clarify and focus the mind.
10. Mental Imagery: Visualize past successful performances and outcomes to boost self-confidence.
11. Positive Affirmations: Repeat positive phrases to build self-belief and reduce anxiety.
12. Refocusing Mantras: Use short, powerful mantras to maintain focus and drive.
13. Reviewing Personal Notes: Read personal notes or motivational quotes to inspire focus and determination.
14. Solo Quiet Time: Spend some time alone to gather thoughts and concentrate on personal objectives.
15. Deep Breathing: Focus on slow, deep breaths to calm nerves and improve focus.
16. Focused Meditation: Engage in short meditation to clear the mind and reduce stress.
17. Gratitude Exercise: Reflect on things you’re grateful for, promoting a positive mindset.
18. Pre-Game Prayer or Spiritual Practice: Engage in prayer or a spiritual ritual for mental peace and focus.
19. Light Jogging: A brief jog to increase heart rate and circulation.
20. Foam Rolling: Use a foam roller to relax muscles and increase blood flow.
21. Yoga Poses: Perform yoga poses to align body and mind.
22. Stretching and Flexibility Routine: Complete a thorough stretching routine to prevent injury and feel physically prepared.
23. Personal Warm-Up Routine: Follow a personalized warm-up routine to prepare physically and mentally.
24. High-Intensity Interval Warm-Up: Short bursts of high-intensity exercises to boost energy and readiness.
25. Hand-Eye Coordination Drills: Perform drills to sharpen hand-eye coordination and reaction time.
26. Relaxation Techniques: Use relaxation methods like progressive muscle relaxation.
27. Mirror Work: Practice positive self-talk in front of a mirror to boost self-esteem.
28. Checking Equipment: Ensure all equipment is in good condition to feel prepared and reduce anxiety.
29. Personal Superstitions: Follow any personal superstitions or rituals that instill confidence and comfort.
30. Post-Warm-Up Nutrition: Consume a light, energy-boosting snack after warm-up to maintain energy levels.
31. Dressing Ritual: Follow a specific order or method in putting on game time gear or uniform.
32. Reviewing Game Plan: Go over the game plan to reinforce strategy and focus.
33. Technique Drills: Briefly drill the key techniques part of your game plan to boost confidence.
34. Mental Rehearsal of Key Plays: Mentally rehearse key plays or strategies part of your game plan to enhance in-game execution.
35. Team Huddle: Group huddle for motivational talk and to strengthen team unity.
36. Chanting or Singing: Team chants or songs to build unity and morale.
37. Personalized Handshakes: Perform personalized handshakes with teammates to boost camaraderie.