Why routines work when things get tense
In the heat of a competition, when everything counts, small rituals can make a big difference. Performance routines are conscious actions or thoughts that help athletes maintain focus, manage tension, and build confidence. In this article, we delve into the world of performance routines and mental anchors: how they work, how to learn them, and why they're especially essential under pressure.
What are performance routines?
Performance routines are fixed sequences of physical or mental actions that athletes perform before or during a performance event. Consider:
- The server in volleyball who bounces three times, takes a deep breath and visualizes.
- The goalkeeper in soccer who places his feet, touches the crossbar and centers himself mentally.
- The athlete who repeats his positive self-talk before a race.
These routines help you regain control of an uncontrollable situation. They make the moment familiar.
Mental anchors: stability under pressure
Create a anker A conscious stimulus (thought, image, movement) is linked to a desired emotional state, such as calm, confidence, or focus. By regularly using this anchor in training and competition, the brain learns to recall the desired state when it is repeated.
Examples:
- A deep breath + the word “sharp”
- Touching a wristband when losing focus
- Visualizing a previous successful action
What works in learning routines?
- Make it personal
A routine should suit the athlete. What works for one person might be distracting for another. - Train it under realistic conditions
Developing routines only makes sense if you practice them under stress, fatigue, and distraction. - Start small
Start with one or two fixed elements (such as breathing + self-talk) and build from there. - Match it to the desired feeling
Have athletes consider: What feeling do I want to evoke before my action? Peace? Energy? Confidence? - Evaluate and adjust
Update routines regularly based on experiences, performance, and self-reflection.
Examples from top sports
- Novak Djokovic uses breathing, visualization, and self-talk to prepare between points.
- Simone Biles has set movement patterns in her warm-up that prepare her body and brain for performance.
- Michael Phelps visualized his races every day, including obstacles and failures – and how he would handle them.
What can you do as a trainer?
- Introduce the theme of performance routines during quiet training periods.
- Ask athletes about their own habits before actions – there is often already a basis for this.
- Have athletes experiment with self-talk, breathing, and small physical cues.
- Provide space to develop routines yourself and use them consciously in training.
- Post-match evaluation: “What helped you maintain your focus?”
What can coaches, athletes, parents and boards do?
Trainers
- Encourage the use of routines and anchors in training and competitions.
- Observe and provide feedback on mental preparation.
- Make sure your match preparation has a consistent rhythm, without being too rigid.
Sporters
- Discover what works for you: breathing, self-talk, visualization?
- Practice your routine consciously in training, even during tense moments.
- Be patient: routines become stronger with repetition.
For parents
- Support calm preparation for competitions.
- Avoid rushing or talking too much just before the start.
- Recognize the importance of rituals, no matter how small they may seem.
Control
- Create space for mental training within the annual program.
- Offer workshops or clinics on sports psychology.
- Normalize mental preparation as a permanent part of sports development.
In Summary
Performance routines and anchors are powerful tools to help athletes cope under pressure. They offer focus, calm, and control during high-pressure moments. By consciously practicing and embedding these routines, athletes not only build confidence but also strengthen their mental resilience—precisely when it matters most.
