Studies have consistently shown that athletes with a pre-game routine demonstrate greater focus and decreased anxiety before performances.

However, it can sometimes seem like a daunting task to create a pre-game routine from scratch.

Well, worry no more! Below are some tips and tricks that will help you build a unique pre-game routine that will ignite your performance to the next level.

Where to begin: Before diving in, evaluate what you want out of your routine. Do you want to feel more confident prior to stepping on the diamond? Do you want to settle your nerves before your first at-bat? Are you trying to increase your intensity level or perhaps fill your mind with positive thoughts? All of these? None of them?

It is vital that you first become aware of exactly what you want to gain from creating your pre-game routine. With the end result in sight, you can tailor the pieces of your routine to fit your goal. Jot down some benefits you want from your routine.

Brainstorming ideas: A common area athletes struggle with is building a list of actions to implement into their routine. You may already have a routine you complete before every game, but aren’t satisfied with it. My advice? Throw it out! Start fresh and be creative.

Looking for inspiration? Research your favorite player and observe what they do before every game. Is there a team that is dominant in your league? Check out what they are doing prior to the first inning. If other players are successful at their craft, odds are they are doing something beneficial before performing that gets them in the right mindset. Be a detective and figure out what they’re doing.
What works for them may or may not work for you; I can guarantee that you won’t know the answer until you try.

Setting up your routine: As you become more comfortable with your routine, you will begin to make changes to fit your needs. However, a good starting place for any routine is simple. Include 5 areas leading up to your game and fill these areas with actions that you truly believe will help your performance.

Begin with The Night Before.
Include all of the activities that you feel will make for a great night’s sleep so you feel rested and ready in the morning.

Next is The Morning Of. This is where you will include the time you will get up, what you will eat, and any other routines that you feel will aid in the readiness of your mind and body for the day. Then, add what you will do/think on your Way to the Game. Will you listen to music (what genre?), will you think about baseball or not, will you talk to others or stay in your head, etc.

Fourth is your Alone Time Before the Game
. Will you visualize success on the field, run through imagery scripts, listen to music, or get in extra stretching/warming up? Last, but not least, is Taking the Field. This is your final chance to finish your pre-game routine off strong. What do you want your final thoughts to be before the first pitch? Do you want gum or seeds in your mouth?

Now that you have a routine loosely figured out, remember that it is not set in stone. This process is fluid and will require constant evaluation. If something doesn’t feel right, kick it out and add something new. Finding the perfect pre-game routine will take time, so be patient.

Always remember that each step you take, is a step closer to becoming the very best athlete you can be.