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The Champion's Routine: Why Pre-Match Routines Matter for ALL Athletes

In the realm of competitive sports, whether traditional or esports, the margin between victory and defeat is often razor-thin. Athletes are constantly seeking ways to gain an edge, improve performance, and enhance consistency. One crucial yet sometimes overlooked aspect is the pre-match routine. From a sports psychology perspective, establishing a well-structured pre-match routine has shown a significant impact on an athlete's mental and physical state, leading to optimal performance.



A well-crafted pre-match routine helps in many ways, including optimizing our mindset and create good habits that we can adopt in preparation for competitions. Here we look at some of the benefits: Mental Preparation: A pre-match routine helps athletes transition from their everyday mindset to a competitive mindset. This shift is essential for focus and concentration, allowing athletes to push aside distractions and stressors unrelated to the match. With this, it provides the ultimate control on things that we are supposed to focus on, which is crucial in competitions, considering that these are pressure-cooking and overwhelming events.

Consistency and Familiarity: Engaging in a familiar routine provides a sense of control and stability. This consistency can reduce anxiety and increase confidence, as the athlete knows they have prepared in the best possible way. By practicing a pre-match routine, it helps athletes to create a schema, which in turn helps the athletes to understand what needs to be done and what not to. Eventually, it becomes almost automatic and taps into the flow zone much easier.

Physical Readiness: For traditional athletes, a pre-match routine often includes physical warm-ups that help prevent injuries and prepare the body for the physical demands of competition. In esports, while the physical aspect might be less intense, activities such as hand and wrist exercises can prevent strain and ensure better in-game performance. Our physical and mental sides work hand-in-hand. With a prepared mind and body, we are able to tap into the optimal zone we want to.


Crafting an Effective Pre-Match Routine


While every individual athletes is encouraged to establish their own routines, here are some tips of what can be included:


  • Physical Warm-Up: Incorporate dynamic stretches and sport-specific drills. This prepares the muscles and joints for action, increases blood flow, and reduces the risk of injury. The same for esports athletes, which hand and wrist exercises can be included as part of the routine.

  • Mental Visualization: Spend a few minutes visualizing successful performance. Imagine executing skills perfectly, overcoming challenges, and achieving victory.

  • Focused Breathing: Practice deep breathing exercises to calm nerves and enhance focus. Techniques like box breathing or progressive muscle relaxation can be particularly effective.

  • Positive Affirmations: Use positive self-talk to build confidence. Remind yourself of past successes and strengths.

  • Environment Control: Ensure your gaming/sporting environment is set up optimally. Focus on things that you are able to control.



Sporting/competition venues can be very daunting with the atmosphere primed for adrenaline rush. Pre-competition routine helps you to gain control and composure.


There's no one-size-fits-all approach.  The key is to find what works for you,  whether you're lining up for a penalty kick or a virtual showdown.  So, take control of your pre-competition experience.  Craft your champion's ritual and watch your performance soar! If you are keen to work on your pre-match/competition routines, connect with us on making this your priorities. Our athletes are seeing the importance of routines in optimizing their performance, so time to establish yours!


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