The Power of Priming: Why Pre-Game Rituals Lead to Peak Performance

Before a big game, what do you find yourself doing? Do you stick to the same routine? Or do you change it up each time? You might find that there are specific things you do that help you to feel more focused and prepared. Sticking to a routine can actually help you in that regard. It is a psychological concept called priming, and it explains why these rituals work. Priming is when the things you do prior to a task influence how you perform in that task. So, while some of the pre-game rituals may feel goofy, you are still setting the stage for peak performance. 

Think about it this way: those familiar actions you perform before every game help to create a sense of control and calm. They allow you to take a breath, centre yourself, and get into your zone of optimal functioning. When you feel in control, your mind is clearer, and your body is more likely to respond the way you want during the game. 

How Do Pre-Game Rituals Enhance Your Mental and Physical Game?

Have you ever heard of procedural memory? It’s a type of long-term memory that allows you to perform tasks without having to think about every little detail, kinda like muscle memory. When you have a go-to pre-game routine, you are working to reinforce this muscle memory; this, in turn, can make in-game actions feel more automatic and effortless. 

Two of the best athletes of their generation, Sidney Crosby and Steph Curry, have both done the same pre-game ritual for their entire careers. Check them out!  

This allows their body to know exactly what to do without overthinking it, even when pressure is at its highest. 

Anchoring Your Mind for Success

Earlier, I mentioned the zone of optimal functioning (IZOF). IZOF refers to an individual's optimal level of arousal to perform at their best level. Some people may find they perform better when pressure is higher, while others may feel they have to reduce the pressure in order to succeed. This is where your pre-game ritual can come in handy. While you need to pay to take the IZOF test, you may be able to tell where your zone of functioning lies. For me, in individual sports such as golf, a lower level of arousal produces better results, while in a team environment like hockey, a higher level of arousal brings out the best in my game. So I need to adapt two pre-game rituals to help bring out my best. In golf, using physiological tools, such as breathing techniques, helps to bring down my heart rate and reduce arousal levels. For hockey, using tools like upbeat music and a very active warmup helps to increase my arousal. Whatever works for you, your pre-game ritual will act as an anchor, helping you tap into a state of focus, confidence, and readiness. 

In reality, your pre-game ritual could be anything; it could be a trigger in the way that you get dressed for the game. Maybe putting on your left shin pad before your right brings you a sense of calm, while for someone else doing the same thing makes them feel fired up. Either way, it is bringing you a sense of readiness and preparedness. This is the power of the anchor. By repeating these rituals, you’re creating consistency in your mental state, which can be crucial for performing at your best.

Types of Pre-Game Rituals You Can Try

Above, I touched on how unique pre-game rituals can be and how they can mean different things for different people. Generally, there are a few categories that rituals fall into. Trying different approaches can make a big difference in how you feel and perform. Let’s delve into some categories for you to try.

1. Physical Routines

You might already have a warm-up routine that helps you to feel ready. It might be some stretches, practice shots or swings, playing with a soccer ball, or a sprint series. These are great ways to get your body warm and moving. They signal to your brain that it is almost game time, and you are focused and ready to go. But you may also wish to work in some breath work or other physiological tools too make sure you are not too aroused for the game. 

2. Mental Preparations

So you’ve got your body warmed up, you’ve got your arousal level to a good spot using breath work, now would be a great time to work in some mental tools. One such tool could be visualization, when used correctly, it is a powerful technique to rehearse the game. Picture yourself making a perfect pass, hitting a game-winning shot, or executing a strategy. This mental practice can boost your confidence and improve your performance by creating a mental map of success.

3. Personal Superstitions and Habits

Beyond physical and mental prep, superstitions or habits can be useful tools when executed in a healthy way. For me, when I played, I always wore my undershirt backwards. Not sure when it started, and it didn’t always work, but for some strange reason, it made me feel better. These kinds of habits can give you a sense of comfort and control, which can reduce anxiety and boost your confidence when it matters most. 

4. Team Rituals

If you’re part of a team, you know how important it is to feel united and motivated. Team rituals, like huddles, chants, or pre-game pep talks, help build that sense of camaraderie. These rituals create a shared sense of purpose and can pump everyone up, helping you and your teammates step onto the field with energy and determination. This could be a great time to create a sense of autonomy with a team as a coach, and allow the team to come up with a chant rather than telling them what they have to chant before a game. 

The Power of Consistency and Control

The real strength of pre-game rituals lies in their ability to bring consistency to your mental and physical state. When you stick to a routine, you’re creating a reliable framework that helps you feel grounded, focused, and ready to give it your all. This consistency is especially important in high-pressure situations where nerves and distractions can easily throw you off your game.

By maintaining control over your pre-game environment through these rituals, you’re setting yourself up for success. The familiarity of your routine can be a comforting reminder that you’ve prepared for this moment, and it can help quiet any last-minute doubts or jitters.

Start Crafting Your Rituals

So, what are your go-to pre-game rituals? If you haven’t established any yet, now’s the perfect time to start. Think about what actions or routines help you feel most prepared and confident, and begin incorporating them into your pre-game process. Whether it’s a specific warm-up, a motivational playlist, or a moment of visualization, find what works best for you and make it a consistent part of your preparation.

By dedicating time to these practices, you’re enhancing your physical readiness and also your mental sharpness.

Next time you’re getting ready for a big game, take a moment to go through your rituals and watch how they help you with confidence, focus, and determination. Your performance is about your physical skills and how well you’ve prepared your mind, and your pre-game rituals are the key to unlocking your full potential.