The pre-start routine
The same set of actions before every competition gives the brain something to hold on to: in unfamiliar surroundings the routine stays familiar, and that lowers anxiety.
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When to use it
Before every performance — from a practice event to a final.
How to do it, step by step
Put together 4-6 repeatable steps: warm-up → breathing → cue words → visualization → final tuning. Do them in the same order and at roughly the same time each occasion.
Common mistakes
A routine that is too long, depending on outside conditions (particular music, a particular spot), or changing the order on a day that matters.
How to make it stick
Rehearse the routine at low-stakes competitions. Write down what to drop and what to add.
When to bring in a psychologist
A psychologist can help you build a routine that fits your sport and your nervous system.
Related topics
See also
When you need a personal review
If the challenge recurs, affects results, or causes strong tension for the athlete, it is better to discuss it with a specialist. Sports Talk helps you find a psychologist and a format that fits the sport, age and upcoming calendar.