A performance routine is a cognitive and behavioral process that optimizes your ability to perform based on the situation. Most athletes and coaches leverage pre-performance routines but there are MORE! Intra-performance, refocusing, training, and post-performance routines are moments that planned mental and physical steps can help position you for optimal performance. This is the beginning of a 5-part series covering performance routines and how to use them. However, no matter when you use a routine, the purpose and effects are similar.
Performance routines help enhance your performance by maximizing all the things that help your performance and limit things that hinder your ability to perform optimally and automatically.
(Some) Things to maximize:
Appropriate time and place of focus
Optimizing internal intensity
Using appropriate self-talk to boost confidence and motivation
Using imagery to experience successful performances
Using strategies to control your emotions
Consolidation of tactical plan/strategies
Enhancing feelings of control
(Some) Things to control and minimize:
Inappropriate point of focus
Excess or not enough intensity
Intruding unproductive thoughts
Excess or hurtful emotions
Harmful interpretations of pressure
Thoughts focused on consequences and/or outcome
Worry
“Seeing failure”
Lack of a plan
Performance routines are a must to maximize your potential and they are flexible enough to be used in every sport. Review your current use of routines. You may have routines that have developed organically and are effective. However, these can always be improved. If you don’t currently have routines, the effort put into their development will make your training more efficient and effective and your competitive performances will benefit from purposeful mental and physical approaches.