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A useful pregame routine is a short, repeatable sequence that points your attention toward the next task—not a lucky ritual that promises a result. Pick a few actions that fit the exact moment, rehearse them in practice, and keep the sequence flexible when competition does not go to plan. Research often calls a routine for a specific skill a pre-performance routine (PPR).
What a pregame routine is—and what it is not
Exercise and Sports Science Australia’s 2026 position statement defines pre-performance routines as “a set of task-relevant thoughts and actions an athlete systematically engages in prior to task execution.” In practical terms, it is a consistent lead-in to a skill—such as a tennis serve, basketball free throw, or golf putt—that helps you prepare to execute.
A routine is not a guarantee of success, and it should not become a superstition. If a step is interrupted, that does not mean the performance is doomed. The point is to direct attention to useful information and execution, not to make every detail happen in exactly the same way.
How to build a routine that fits your sport
- Choose the moment and skill. Decide whether you need a sequence for one action, such as a serve or free throw, or a broader preparation period. Keep it within the time actually available before that action.
- Select a few task-relevant elements. Options include a familiar physical action, a settling breath, a brief image, self-talk, or an attentional cue. Keep an element only if it helps you prepare for the task and is practical to repeat.
- Use a clear cue. For a self-paced skill, a target or movement outcome can help shift attention away from distractions. Choose a cue that is specific and actionable for your skill; no single cue works best for every athlete or sport.
- Rehearse and adjust in practice. Repeat the sequence in training under conditions that resemble the real moment. Keep what is useful and easy to execute, and remove steps that add complexity without helping. Athlete involvement in designing the routine can support buy-in; a coach or qualified sport and exercise psychology practitioner can help tailor it.
- Plan to recover if something changes. If a step is disrupted, return to your task cue rather than restarting the whole sequence or treating the interruption as a bad omen.
For example, a simple sequence before a self-paced shot might be: set your stance, take one settling breath, name a process cue, look at the target, and execute. This is an illustrative example, not a tested prescription.
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Choose a short cue or a longer sequence?
There is no universal winner. The 2024 meta-analysis found no moderation of routine effects by routine type or the other intervention characteristics it analyzed, so it does not establish that a single cue or a multi-step sequence is best for everyone. Compare the options against the real demands of your skill:
| Consideration | One cue or action | Several elements |
|---|---|---|
| Fit to the skill | May suit a brief action with little preparation time. | May suit a skill with enough time for a consistent sequence. |
| Attention | Can focus attention on one useful target or process cue. | Can combine preparation actions, such as a breath and a cue, if each serves the task. |
| Repeatability | Usually has fewer steps to reproduce when time or conditions vary. | Must remain manageable under actual competition conditions. |
| What to keep | Retain it if practice shows it helps you prepare. | Retain only elements that are useful and easy to perform; remove unnecessary steps. |
Where pre-performance routines fit best
The 2026 ESSA position statement says PPRs are most appropriate before self-paced, closed skills—actions where the athlete has a defined opportunity to prepare and execute. Examples include a golf putt, tennis serve, gymnastics skill, water polo penalty shot, and basketball free throw.
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Open-skill play changes in response to opponents, teammates, and the situation. In those settings, an inflexible sequence immediately before every action may not fit. Broader preparation can instead include coordination with team warm-ups and proactive plans for coping when something goes wrong. Match the preparation to the sport and situation rather than expecting one pre-action routine to solve every focus challenge.
Independent reader supportYour contribution helps us test, update, and keep practical guides available for everyone.What the evidence says about performance
A 2024 meta-analysis of 112 effect sizes reported a small effect in pre–post designs (SMC = 0.31, 95% CI [0.18, 0.44]). In experimental designs, it reported moderate-to-large effects under low-pressure conditions (Hedges’ g = 0.64, 95% CI [0.45, 0.83]) and pressurised conditions (Hedges’ g = 0.70, 95% CI [0.24, 1.16]). These are estimates of performance effects, not percentages and not direct measures of improved concentration. The findings support potential performance benefits under pressure, but do not identify a perfect routine for every athlete.
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