How to Enhance your Sport and Exercise Performance with Pre-performance Routines

Imagine you are about to perform a skill that requires precision, concentration, and confidence. It could be a golf putt, a free throw, a penalty kick, or a yoga pose. How do you prepare yourself mentally and physically for the task? Do you have a specific sequence of thoughts and actions that you follow before each attempt? If so, you are using a pre-performance routine.

A pre-performance routine (PPR) is a sequence of task-relevant thoughts and actions that an athlete engages in systematically before performing a specific sport or exercise skill.

PPRs are widely used by athletes across different sports and levels of expertise to enhance their performance, especially in self-paced events that allow some degree of control over the timing and execution of the skill.

PPRs can serve various functions, such as:

• Focusing attention on relevant cues and blocking out distractions
• Regulating arousal and emotions to achieve an optimal state
• Activating positive self-talk and visualization to boost confidence and motivation
• Reinforcing technical aspects and goals of the skill
• Increasing consistency and automaticity of the skill
• Achieving a state of flow or peak performance

PPRs can vary in their length, complexity, content, and structure depending on the type of skill, sport, situation, and preference of the athlete. However, they can be broadly classified into two main types: extensive PPRs and stand-alone PPRs.

Extensive PPRs involve multiple preparatory elements that cover cognitive, emotional, physical, and technical aspects of the skill. They usually take longer to complete (e.g., several minutes) and are more flexible and adaptable to different scenarios. Stand-alone PPRs involve single or few preparatory elements that focus on one specific aspect of the skill. They usually take shorter to complete (e.g., few seconds) and are more rigid and consistent across situations.

Both types of PPRs have been shown to be effective in improving sport and exercise performance in various settings. However, there is no one-size-fits-all approach to designing and implementing PPRs. Each athlete needs to find what works best for him or her based on their individual characteristics, preferences, goals, and challenges.

The aim of this article is to provide a comprehensive guide on how PPRs can boost your performance psychology. I hope that this article will help you understand the benefits of PPRs and inspire you to use them in your own practice and performance.

Extensive Pre-performance Routines

Extensive pre-performance routines (EPPRs) are PPRs that involve multiple preparatory elements that cover cognitive, emotional, physical, and technical aspects of the skill. They usually take longer to complete (e.g., several minutes) and are more flexible and adaptable to different scenarios. EPPRs can help athletes to:

• Plan and rehearse the skill in advance
• Adjust to the environmental conditions and task demands
• Activate and regulate their optimal arousal level
• Enhance their self-confidence and motivation
• Reduce anxiety and negative thoughts
• Increase concentration and attentional focus
• Achieve a state of flow or peak performance

Some examples of EPPRs in different sports and exercises are:

• In golf, an EPPR may consist of visualizing the shot, taking practice swings, aligning the body, breathing deeply, saying a cue word, and executing the shot.
• In tennis, an EPPR may consist of bouncing the ball, adjusting the grip, scanning the court, relaxing the shoulders, saying a cue word, and serving the ball.
• In yoga, an EPPR may consist of choosing a pose, setting an intention, aligning the posture, breathing deeply, focusing on a mantra, and holding the pose.

The key elements and tips for developing and implementing EPPRs are:

• Identify the specific skill or task that you want to improve or perform consistently
• Analyse the cognitive, emotional, physical, and technical components of the skill or task
• Select the preparatory elements that are relevant, helpful, and comfortable for you
• Sequence the preparatory elements in a logical and consistent order
• Practice the EPPR regularly until it becomes automatic and familiar
• Evaluate the effectiveness of the EPPR and make adjustments as needed
• Use the EPPR before every performance or practice session

Stand-alone Pre-performance Routines

Stand-alone pre-performance routines (SPPRs) are PPRs that involve single or few preparatory elements that focus on one specific aspect of the skill. They usually take shorter to complete (e.g., few seconds) and are more rigid and consistent across situations. SPPRs can help athletes to:

• Trigger a cue or a stimulus that activates the skill
• Enhance the accuracy and consistency of the skill
• Reduce the interference of irrelevant or negative thoughts
• Increase the attentional focus and concentration on the skill
• Automate the execution of the skill

Some examples of SPPRs in different sports and exercises are:

• In basketball, an SPPR may consist of spinning the ball in the hands before taking a free throw.
• In golf, an SPPR may consist of fixating the eyes on a specific spot on the ball or the hole before putting.
• In rugby, an SPPR may consist of squeezing the left hand before kicking a goal.

The key elements and tips for developing and implementing SPPRs are:

• Identify the specific aspect of the skill or task that you want to improve or perform consistently
• Select a cue or a stimulus that is relevant, helpful, and comfortable for you
• Practice the cue or stimulus until it becomes associated with the skill
• Use the cue or stimulus before every performance or practice session
• Evaluate the effectiveness of the cue or stimulus and make adjustments as needed

Conclusion

Pre-performance routines (PPRs) are powerful tools that are often utilised in sport and exercise psychology contexts. They are sequences of task-relevant thoughts and actions that you engage in systematically before performing a specific skill. They can help you focus, regulate, activate, reinforce, automate, and achieve your best performance.

There are two main types of PPRs: extensive and stand-alone. Extensive PPRs involve multiple preparatory elements that cover cognitive, emotional, physical, and technical aspects of the skill. They are more flexible and adaptable to different scenarios. Stand-alone PPRs involve single or few preparatory elements that focus on one specific aspect of the skill. They are more rigid and consistent across situations.

Both types of PPRs have been proven to be effective in enhancing sport and exercise performance in various settings. However, there is no one-size-fits-all approach to designing and implementing PPRs. You need to find what works best for you based on your individual characteristics, preferences, goals, and challenges.

The practical implications and recommendations for athletes, coaches, and practitioners are:

• Use PPRs as a mental warm-up before performing or practicing a skill
• Identify the specific skill or task that you want to improve or perform consistently
• Analyse the cognitive, emotional, physical, and technical components of the skill or task
• Select the preparatory elements that are relevant, helpful, and comfortable for you
• Sequence the preparatory elements in a logical and consistent order
• Practice the PPR regularly until it becomes automatic and familiar
• Evaluate the effectiveness of the PPR and make adjustments as needed
• Use the PPR before every performance or practice session

The limitations and gaps in the current research and suggest directions for future studies are:

• Most of the studies have focused on closed skills (e.g., golf putting, basketball free throw) rather than open skills (e.g., soccer dribbling, tennis volley) that require more dynamic and interactive decision making
• Most of the studies have used laboratory settings rather than field settings that capture the ecological validity and complexity of real-world sport situations
• Most of the studies have used self-report measures rather than objective measures of performance outcomes
• Most of the studies have used short-term interventions rather than long-term interventions that examine the durability and transferability of PPR effects
• Most of the studies have used individual sports rather than team sports that involve more social and contextual factors

Therefore, future studies should:

• Explore the effects of PPRs on open skills that require more dynamic and interactive decision making
• Conduct more field experiments that capture the ecological validity and complexity of real-world sport situations
• Use more objective measures of performance outcomes rather than self-report measures
• Examine the long-term effects of PPR interventions on performance maintenance and transfer
• Investigate the effects of PPRs on team sports that involve more social and contextual factors

I hope that this article has helped you understand the benefits of PPRs and inspired you to use them in your own practice and performance. Remember, a good PPR can make a difference between a good performance and a great performance. So, what are you waiting for? Start developing your own PPR today!

If you enjoyed reading this article, you may also like this article that summarizes 10 Effective Mental Strategies for Sports Performance Enhancement:

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