You’ve probably seen it before: the basketball player who spins the ball in their hands the same way before each free throw. Michael Phelps slapping his back across his chest while getting ready to race. The lifter who takes the same number of breaths before every attempt. To the outside world, it might look like a quirk. But to the athlete, it’s something more. It’s a way to shift into performance mode. It’s a pre-performance routine, and it’s one of the most effective tools for managing nerves and building consistency under pressure.
Before every competition, whether it’s a race, a meet, or a heavy training set, there’s a window of time where your mind starts ramping up. Thoughts speed up. Pressure creeps in. You start thinking about the outcome. That’s where a lot of performances fall apart before they even begin. A pre-performance routine helps you take control of that moment. Instead of waiting to feel ready, it gives you a reliable way to reset, focus, and get into the right mindset, no matter what’s going on around you.
A good routine is not about superstition or luck. It’s a mental and physical reset that helps regulate your nerves, anchor your focus, and trigger your performance mode. When you practice it consistently, it becomes a switch that tells your body and brain it’s time to perform and compete.
There are three distinct phases to an effective routine. The first is reset. This is about clearing out the noise and shaking off whatever just happened if needed, whether it’s nerves, distractions, a tough warm-up, or even a missed attempt. A deep breath, a short shakeout, or a body scan can help bring you back to the present. The second phase is refocus. This is where you lock in on the task at hand. You might repeat a personal mantra, visualize your first movement, or narrow your attention to one controllable like your breathing, your start, or your rhythm. The third phase is ready. This is your final action that signals to your nervous system that you are locked in and ready to execute. It could be as simple as tightening your belt, slapping your legs, or stepping into position with intent. These three steps — reset, refocus, and ready — work together to help you enter competition feeling controlled and prepared.
Building your own routine doesn’t need to be complicated. Start by figuring out what helps you calm down and what helps you get locked in. Choose one simple action or cue for each phase, something that feels natural and easy to repeat. Practice your routine in training. Don’t wait for meet day. The more often you use it, the more automatic and effective it becomes. Over time, it will become your personal system for stepping into performance mode.
To make it more concrete, here are a few examples. A swimmer might take a deep breath, repeat the phrase “long and loose,” slap their arms, and step up to the block. A powerlifter might rest their hands on their knees, visualize their pull, say “own it” to themselves, then tighten their belt and approach the bar. A track athlete might shake their arms, cue “drive the first 30,” and stomp their blocks as their final signal. These routines are short, simple, and customized to each athlete’s mindset and sport.
There are a few common mistakes to watch out for. One is making the routine too long or complex. It should take less than 30 seconds. Another is only using it on competition day. Like any other skill, it needs practice to be reliable under pressure. Lastly, avoid tying your routine to outcomes. The goal is not to guarantee results. The goal is to prepare yourself to compete at your best.
Your best performance doesn’t start with the whistle, the countdown, or the judge’s command. It starts with the reset, refocus, and ready steps you take before that moment ever arrives. A strong pre-performance routine is a simple but powerful tool to help you compete with confidence and clarity, especially when the pressure is high.
If you want help building your own performance routine, we can work on it together. Book a mental skills session with The Mental Barbell and let’s create a system you can rely on when it matters most.
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