RoutinesMental Skills Training

“By failing to prepare, you are preparing to fail.”

Routines

• One of the most important aspects of sports that athletes can develop to improve their training and competitive performances.

• Enable athletes to be completely physically, technically, tactically, and MENATLLY ready to perform their best.

Routines

• Most often used before competitions to make sure that athletes are prepared to perform their best.

• Routines can be developed in training to ensure that athletes get the most out of their practice time.

Routines Enable Control

• The only thing athletes can control is themselves.

• Sport routines can increase control over their performances by enabling them to directly prepare every area that impacts their sport.

Routines Enable Control

• What are some things athletes can control?

• What are some things athletes cannot control?

Routines

• Allow athletes to make their preparation more predictable by knowing they’re systematically covering every area that will influence performance.

• https://www.youtube.com/watch?v=KHdNU3CRdjg

• https://www.youtube.com/watch?v=0fS91NjrJDE

Routines

• Prevents athletes from exerting unnecessary mental energy on a tedious task.

• allows athletes to use this energy, instead, to prepare for the upcoming event or competition.

• Nick Saban Lunch Example

Routine vs. Superstition

• 90 Days ago where were you when you brushed your teeth in the morning?

• What did you eat for breakfast?

• What time did you workout?

• What did you do before bed?

Routine vs Superstition

• Superstitions have no practical impact on performance

• Superstitions can be very detrimental to your mental health.– Teach you to be “rigid thinkers”– Focus on the outcome– The need for a “perfect” scenario

• Superstitions are based on “LUCK”

“Luck is what happens when preparation meets opportunity.”

Routines vs Superstitions

• Eliminate superstitious thinking and maintain healthy routines by becoming a “process thinker.”

• “Process Thinkers” believe control lies with them.

• “Process Thinkers” strive for EXCELLENCE not PERFECTION

Routines vs Superstitions

You control your routines….your superstitions control you.

Developing Pre-Game Routine

• Be totally prepared to perform YOUR best.• There is no one ideal routine for everyone. • Pre-competitive routines are individual.• Developing an effective pre-competitive

routine is a progressive process that will take time before you have one that really works for you.

Developing a Pre-Game Routine

• Helps to write down your routine and to follow it as closely as possible. –Write down your routine, step by step–Make notes on what works and what

doesn’t work

• Self-Discipline!!

Developing a Pre-Game Routine

• Things to consider– Time of game– Team schedule/agenda– Choose things that can be done

anywhere– Food and drink

Developing a Pre-Game Routine

• Specific Items to consider– Pre-game Meal: 4 Hours before game–Warm-Up: 45 minutes or less before

game– Need to get a full night rest the night

before– Always think TEAM FIRST!

Game-Day Considerations

• Wake-up• Breakfast

• Pre-game skate/activity• Meetings/film• Nap/Relax

• Pre-game Meal• Pre-game preparations• On-ice warm-up

• Game– Shifts

– Intermission

• Post-game– Recovery….body & nutrition

Pre-Game Routine

• Practice, Practice, Practice!!!• Fine tune and adjust accordingly• Be flexible with your routine