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Insights Into Pre-Performance Rituals and Why They Work
13. Januar 2026
Die Vorbereitung auf den großen Tag kann für jeden Sportler anders aussehen: immer die gleiche Mahlzeit am Vorabend essen, Glückssocken tragen, den Ball vor dem Schuss dreimal klopfen, die vertraute Playlist vor dem Spiel durchlaufen lassen...
Many athletes (whether they admit it or not) have a specific ritual to help get them into that sacred headspace of flow and peak performance known as “the zone”. These routines sit at the intersection of sport psychology and performance science, and have been widely studied for their effects on focus, emotional regulation, and game-day consistency.
So, we wanted to know: are these rituals simply comforting habits, or do they genuinely improve athletic performance? Turns out, that while they are (probably) not magic, they do offer a range of benefits. To understand why, let’s look more closely at how pre-performance rituals shape sport.
So, we wanted to know: are these rituals simply comforting habits, or do they genuinely improve athletic performance? Turns out, that while they are (probably) not magic, they do offer a range of benefits. To understand why, let’s look more closely at how pre-performance rituals shape sport.
Defining Pre-Game Rituals
A pre-game or pre-performance ritual (terms used interchangeably here) is a specific, repeated sequence of behaviours, thoughts or actions completed before a competition, game, or performance, that an athlete believes has a positive influence on their readiness and results. These rituals act as a psychological anchor, helping amateur and elite athletes transition from practice to competition by sharpening focus and enhancing concentration.A recent study* published in the International Review of Sport and Exercise Psychology suggests they have a significant and measurable advantageous effect on performance regardless of how simple or complex they are.
The Brain Under Pressure: Why Rituals Matter
Competition puts the brain in a uniquely challenging environment. As game time approaches, stress hormones like cortisol rise. Attention can narrow or scatter. Anticipation of evaluation increases activation in neural systems associated with threat detection and uncertainty. In this heightened state, the brain becomes more sensitive to both external distractions, like the surging sounds of the crowd, or internal ones, like doubt or negative self-talk.The challenge for athletes is not to eliminate the body’s natural activation, but to regulate it within an optimal range; this is where aspects of pre-game ritual step in.
The Psychology Behind Why Rituals Work
Research proposes several overlapping mechanisms that help explain why these seemingly small behaviours can be so effective.Attention and Focus
Pre-game rituals act as a funnel for attention. They allow an athlete to redirect their focus on the optimal outcome of the task at hand, improving concentration while minimizing distracting thoughts, external pressures and worries.
Emotional Regulation
These behaviours can also serve as powerful tools for managing stress. By introducing predictable sequences into an uncertain environment, rituals create a sense of stability that helps soothe nerves. Over time, ritualized behaviours become associated with readiness, supporting more consistent emotional regulation under pressure.
Confidence and Self-Efficacy
An increased perception of control is linked to greater self-confidence and efficacy. Completing a familiar routine can reinforce an athlete’s belief in their preparation and ability, creating a positive feedback loop in which confidence supports execution, and successful execution further strengthens confidence.
Pre-game rituals act as a funnel for attention. They allow an athlete to redirect their focus on the optimal outcome of the task at hand, improving concentration while minimizing distracting thoughts, external pressures and worries.
Emotional Regulation
These behaviours can also serve as powerful tools for managing stress. By introducing predictable sequences into an uncertain environment, rituals create a sense of stability that helps soothe nerves. Over time, ritualized behaviours become associated with readiness, supporting more consistent emotional regulation under pressure.
Confidence and Self-Efficacy
An increased perception of control is linked to greater self-confidence and efficacy. Completing a familiar routine can reinforce an athlete’s belief in their preparation and ability, creating a positive feedback loop in which confidence supports execution, and successful execution further strengthens confidence.
Type of Pre-Game Rituals
We can categorize pre-game rituals into several overlapping types.The most effective rituals are tailored to the individual athlete and repeated consistently over time.
How Elite Athletes Prepare
Long before the crowd arrives and the scoreboard lights up, athletes are already preparing themselves with personal habits that help them settle, focus, and feel ready to perform.Nahrung zum Nachdenken
Pre-game preparation can begin with something as familiar as a meal. For Paralympic champion and world-record holder Salum Kashafali, food serves as both fuel and a signal, telling body and mind that it is time to compete. His ritual? Chicken and rice the night before and watermelon the morning of.Salum Kashafali
Nicola OlyslagerS (Photo by Cameron Spencer/Getty Images)
Written Focus
And for Aussie high jumper Nicola Olyslagers, preparation happens on the page. Journaling helps her capture, refine, and settle her mindset before competition.A Call Before the Crowd
Connection can be just as grounding as routine. For Xavi Simons, the Dutch midfielder and one of football’s bright young talents, it’s all about family. His ritual looks like calling his mother and brother right before stepping onto the pitch.Xavi Simons
Mastery through Movement
Sometimes, the routine is very simple and deeply physical. Basketball queen Breanna Stewart keeps things consistent and repeatable: Pilates, a dynamic warm-up, then the same shots, every single game.Clean Starts
Small details can make all the difference. Bahamian hurdle star Devynne Charlton’s pre-game prep is all about comfort and cleanliness. She starts each season by buying a big box of brand-new socks and wears a fresh pair before every meet.Kai Havertz
Soundtrack the Moment
For many athletes, music plays a central role in getting into the right headspace. For example, German international and Arsenal star Kai Havertz turns to motivating music, often hip-hop, in the moments right before kickoff.Details may differ, but function remains the same: top athletes often use familiar rituals and routines to reduce uncertainty and signal to the brain that it’s go Zeit.
Superstition vs Ritual, and Why the Difference Matters
It is important to distinguish between healthy rituals and superstition. A ritual, as discussed here, is something an athlete actively does to regulate their own psychological and emotional state. It is controllable, repeatable, and adaptable. If disrupted, the athlete can adjust without losing confidence.Superstitions, by contrast, rely on external forces or beliefs about luck. They are often rigid and outcome dependent. When a superstition cannot be performed, anxiety can increase rather than decrease.
The Takeaway
Pre-game rituals are not magical thinking, nor creature comforts. They are actually quite intelligent tools that help athletes regulate attention, emotion, and confidence under pressure.In high-level competition, physical preparation is often similar across athletes. What separates consistent performers is their ability to enter the right mental state, on demand. Rituals help provide a bridge between preparation and performance. They do not guarantee success, but they do reduce psychological noise at moments when clarity matters most. And in sport, that difference can be decisive.
*Mentioned study:
Rupprecht, A. G. O., Tran, U. S., & Gröpel, P. (2024). The effectiveness of pre-performance routines in sports: a meta-analysis. International Review of Sport and Exercise Psychology, 17(1), 39–64. https://doi.org/10.1080/1750984X.2021.1944271
Rupprecht, A. G. O., Tran, U. S., & Gröpel, P. (2024). The effectiveness of pre-performance routines in sports: a meta-analysis. International Review of Sport and Exercise Psychology, 17(1), 39–64. https://doi.org/10.1080/1750984X.2021.1944271
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