Elite athletes have one thing in common: a pre-competition routine.
Not a superstition. Not a good luck charm. A routine.
A systematic, repeatable way to prepare their mind and body to perform at their best, every single time.
And if you don’t have one? You’re leaving performance on the table.
Why Routines Matter
Your brain craves predictability, especially under pressure. When everything around you feels chaotic—the crowd, the stakes, the nerves—a routine becomes your anchor.
It signals to your brain: “We’ve done this before. We know what to do. We’re ready.”
Routines also shift your focus from outcome (what might happen) to process (what you’re doing right now). That shift is everything.
What Makes a GOOD Pre-Competition Routine
Here’s what doesn’t work: copying someone else’s routine because it looks cool.
Here’s what does work: building YOUR routine based on what YOUR mind and body need.
A good routine has three parts:
Part 1: Physical Preparation (30-60 min before)
Get your body ready. This looks different for every sport, but the principle is the same: activate, mobilize, prime.
- Dynamic warm-up
- Sport-specific movements
- Progressive intensity (start easy, build to race/game pace)
The goal: your body feels loose, warm, and ready to explode.
Part 2: Mental Preparation (10-15 min before)
Get your mind right. This is where most athletes skip steps.
- Find a quiet space (even if it’s just turning away from the crowd for a minute)
- Three deep breaths—release tension, ground yourself, focus up
- Visualization: See yourself executing your focus (not the outcome, the PROCESS)
- Choose your ONE focus for this competition
The goal: your mind is clear, confident, and locked in on what matters.
Part 3: Activation (2-5 min before)
Get your adrenaline channeled. Don’t just stand there letting nerves build.
- Short bursts of movement (strides, jumps, explosive movement)
- Positive self-talk: “I’m ready.” “Let’s go.” “This is my moment.”
- Final check-in: “What’s my focus?” Say it once. Lock it in.
The goal: you step to the line feeling powerful, not panicked.
The Routine I Used as a D1 Runner
Everyone’s different, but here’s what worked for me:
- 45 min before: Dynamic warm-up, easy jog, drills
- 20 min before: Strides building to race pace, focusing on form
- 10 min before: Walk away from everyone, visualize my first 400m
- 5 min before: Three deep breaths, say my focus out loud: “Stay smooth”
- 2 min before: Two hard accelerations, shake out my legs
- Line up: One breath. Trust.
Every. Single. Race.
I didn’t always win, but I always showed up ready. The routine gave me control over the one thing I could control: my preparation.
How to Build YOUR Routine
Start by answering these questions:
Physical: What does your body need to feel ready? More activation or more calm?
Mental: Do you need to amp yourself up or settle yourself down before competing?
Timing: How much time do you actually have before competing? Build around that.
Then test it. Adjust it. Refine it.
Your routine should feel like a rhythm, not a checklist. It should calm your mind while priming your body.
The Mistake Most Athletes Make
They only use their routine for big competitions.
Wrong.
Your routine should be practiced EVERY time you compete—practice meets, scrimmages, time trials, everything.
Why? Because when the pressure’s on, you don’t rise to the occasion. You fall to the level of your habits.
If your routine is practiced and automatic, it’ll be there when you need it most.
Start Here
Before your next competition—even if it’s just practice—commit to a simple 3-part routine:
- Warm up your body (10 min)
- Choose your focus (2 min)
- Prime your mindset (1 min)
Then build from there.
Your routine isn’t about perfection. It’s about readiness.
And readiness is what separates good performances from great ones.