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Today’s Exercise: Create your Pre-Performance Routine

Congratulations, we’re at the end of the program! You’ve learned how sleep, nutrition, and mental strategies can optimize your performance. Now it’s time to take everything you’ve learned and create a competition plan. 

The best athletes in the world make sure they know what the day of their competition will be like by creating a plan for their wake-up, breakfast, transportation, and warm-ups. By eliminating the number of unknown factors in your day, you can feel more prepared and calm for whatever is thrown at you when you get into the pool, or on the ice, or on the field. Here are some great starting points to plan your day:

What time will you wake up?

What will you eat prior to your competition? How far in advance will you eat?

What will you wear? Is it clean? Is it ready to go? Do you have a bag that has all of your equipment in it? Is it ready and packed?

How will you get to the event/game? What will you do on the way? Maybe you can use the car-ride to visualize or listen to music?

What will you do when you get there? What will your warm-up be like?

Prior to your event, will you use some relaxation techniques? Imagery? Listen to music?

Fill in the “Pre-Performance Routine” exercise on page 29 of your Athlete Workbook.

A pre-performance routine doesn’t need to be strictly abided by, it is just a map to help guide you on the day of your game or competition. It is simply a tool that can help you feel prepared and reduce the anxiety you feel before you compete!


The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is intended to compliment your training plan and not instead of guidance from your coach. It should also not be used in place of advice from a doctor or for treatment or diagnosis of any specific health issue. By participating in this program you assume any risks, and that you release Impactic Sport from any responsibility or claim relating to such participation.