Weekend Mental Performance Tip – Create a Pre-Game Routine to Boost Confidence and Focus

Hey there, awesome sports parents and young athletes! Welcome to this week’s Weekend Mental Performance Tip! Last week, we shared quick fixes to manage performance anxiety with mindfulness and visualization, helping kids stay calm under pressure. This weekend let’s take it a step further with a simple, actionable strategy you can implement before your next game: creating a pre-game routine to boost confidence and focus. At The Purpose Driven Athlete, I’ve seen this technique work wonders for young athletes ages 8–18, helping them feel ready to shine on the field. Let’s get started!

Why a Pre-Game Routine Matters for Young Athletes

Does your young athlete ever feel nervous before a game, like an elementary age child worried about getting hit by a baseball, or struggle to focus during big moments, like a middle schooler losing concentration when behind in the count? A pre-game routine is like a mental warm-up—it helps kids feel confident, focused, and ready to play their best. I’ve used this strategy with athletes, like an elementary age child who created a “Superhero Game Day Checklist” to feel brave, and a middle schooler who uses a “Lock In!” Focus Cue to stay sharp. A routine gives young athletes a sense of control, reduces anxiety, and sets them up for success—all in just a few minutes!

How to Create a Pre-Game Routine This Weekend

This weekend, you and your athlete can create a simple 2–3-minute pre-game routine using these steps. It’s easy, fun, and can be done before their next practice or game.

Step 1: Pack and Prepare (1 minute)
Start with a quick checklist to feel ready. Have your child pack their gear—like a water bottle, glove, or shoes—and check it off. I helped an elementary age athlete make a checklist: “Pack my glove, eat a snack, say ‘Eyes on the Ball!’” This gave him a sense of control before stepping onto the field, helping with his fear of getting hit (a common challenge for younger kids).

Step 2: Take 3 Deep Breaths to Calm Down (30 seconds)
Deep breathing helps kids relax and focus. Teach your child to take 3 deep breaths: inhale for 4 seconds, hold for 4, exhale for 4. A middle school athlete I coached uses this before batting to stay calm when he’s behind in the count, saying, “I feel ready to hit again!” It’s a quick way to reset their nerves.

Step 3: Use a Confidence Cue to Feel Strong (30 seconds)
A Confidence Cue is a short phrase that boosts self-belief. Have your child pick a phrase like “I’m Ready!” or “I’ve Got This!” and say it 3 times while standing tall. An elementary age athlete I work with says, “I’m a Superhero!” before batting, which helps him feel brave and confident. A middle schooler says, “Lock In!” to focus before a swing. This step makes them feel like a champion!

Step 4: Quick Stretch to Get Moving (30 seconds)
Finish with a simple stretch, like reaching for the sky or touching their toes, to get their body ready. This helps them feel loose and focused. The elementary age athlete I mentioned loves stretching like a superhero, saying, “I’m ready to shine!” It’s a great way to transition from mental prep to physical action.

Try It This Weekend!

Here’s how to put it all together this weekend:

• Friday Night: Sit down with your child and write their pre-game routine on a piece of paper (e.g., “1. Pack my gear. 2. Take 3 deep breaths. 3. Say ‘I’m Ready!’ 3 times. 4. Stretch.”). Let them decorate it with stars or colors to make it fun.

• Saturday or Sunday: Before their next practice or game, go through the routine together. Time it to keep it short—2–3 minutes max. After the game, ask, “How did your routine make you feel?” Celebrate their effort: “You looked so confident out there!”

This pre-game routine helps young athletes feel prepared, reduces nerves, and gets them in the zone to play their best. It’s a small habit that makes a big difference, setting them up for success both mentally and physically.

Ready to Take Your Athlete’s Mental Game to the Next Level?

At The Purpose Driven Athlete, I’ve seen pre-game routines transform young athletes, helping them build confidence, focus, and joy in sports. Want to create a personalized mental performance plan for your child? Book a free 15-minute discovery call with me today, and let’s help your athlete shine on and off the field!

Click here to schedule your free discovery call!

Believe in Yourself!!!

Coach Dave

The Purpose Driven Athlete
www.thepurposedrivenathlete.com

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