Why Pre-Match Routines Matter for Athletes

Discover why structured pre-game routines help players leave distractions behind, calm pre-match nerves, and lock into performance mode.

By Scott K. Wilder · For Coaches

Coaches Note: 10-5

Coach:

[If you know of any other coaches who might be interested in these weekly emails, send me their contact information]

We all want our teams locked in from the first whistle or the first pitch. But our players have a lot on their minds... and distractions!

They have social media, group chats, and life outside the game. They are also students. A big test, a paper due, or a hard conversation at home can follow them right onto the field.

That is why we can't just hope they switch on. We have to guide them and show them how to do it.

I try to keep one idea central to everything I do: it needs to be part of a plan. And we have to guide our players through it.

Here are some ideas to think about this week.

WHY STRUCTURE AND A PLAN BEFORE A MATCH MATTER

• It creates a shift: It gives players a clear moment to leave school and life behind and shift into game mode. I use the expression "Leave it outside the gate." Once they walk through the gate, they need to be focused on the task at hand: the game in front of them.
• It calms nerves: When players know what comes next, they worry less.
• It cuts down on guessing: Players aren't left wondering what to do with the last 20 minutes.
• It builds consistency: Doing the same things every game becomes part of who we are.
• It helps us as coaches: We can see who is ready and who is off.

Research backs it up: A large review of 15 sports and about 800 athletes found that pre-performance routines improved results for beginners and elite athletes alike.

INDIVIDUAL ROUTINES

Every player needs a few things they do on their own to lock in. Some already have one. Many don't.

Start with the phone:

• Put the phone away at a set time before warm-ups. As I mentioned in an earlier email, many players find their concentration improves when they stay off their phones for 30 to 60 minutes beforehand.

If they don't have a routine, give them this simple 5-step framework. I call it BASES:

1. Breathing. Take one slow breath. In for 4 seconds, out for 6.
2. Anchor/Focus. Pick a cue word, something short like "Now" or "Sharp." Or pick a physical habit: tap the line, touch the grass, or adjust your cap. It becomes a switch that pulls your mind back to the game.
3. Self-Talk. Choose one job and say it to yourself. "My first job is to win the first header."
4. Envision/Visualize. Take 30 to 60 seconds to picture the first play. See yourself winning the first ball or throwing the first strike.
5. Structure/Posture. Stand tall, head up, shoulders back. Your body sends a signal to your brain that you are ready.

One more thing to add on top of BASES:

• Plan the reset. Know what you will do after a mistake so one bad play doesn't snowball.

How we can help as coaches:

• Check in with a few players each week. Ask, "What do you do to get locked in?"
• Help them build a simple routine if they don't have one.
• Ask about their baseline: "What do you do if you feel flat or too nervous?" Some players need more energy. Others need to calm down.
• Meet with captains and leaders the day before. Talk about the standard for tomorrow, so they can carry it into the locker room.

TEAM ROUTINES

The team also needs to get the adrenaline going and the minds focused together. Here are six to try.

• Form a pregame circle. Players get in a circle, with captains or coaches leading.
• Name 4 things the team needs to do well during the game. Keep them simple and specific.
• Ask players what they will accomplish today. A few can answer out loud. Quieter players can use one word or a nod, so everyone is included.
• Use one team cue word or mantra. Take one breath together first to settle nerves, then say it together before the break. (Remember the movie "We are the Titans!")
• Give first-10-minutes tasks. For example, "Win every second ball," "Throw strike one," or "Win the first serve receive." -- this helps them get quickly locked in
• Keep it the same and keep the gap short. Same steps, same order, every game. Finish the warm-up and circle close to the start so the energy doesn't fade.

A QUICK NOTE

Note: Routines take a few games to feel natural. Start small, stay consistent, and let the players help shape it. They will take more ownership of something they helped build.

THIS WEEK'S ASK

• Pick one team routine and try it at your next game.
• Check in with at least three players about their own routine.
• Notice the first 10 minutes of the match. How did we start?

Let me know what you see on the field or in the gym. I would love to hear what works for you.

Let's help our players be GAME READY. LIFE READY.

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