The science behind pre-game rituals among athletes

Pre-game or pre-performance rituals are widely practised among professional and recreational athletes. These rituals are individualised, unique, and vary among athletes, providing them with a psychological anchor (WaveWear, 2024), which gives athletes a sense of control under stressful situations, especially in competitive sporting events.

Lebron James’s pre-game ritual: the iconic "powder toss”

Types of pre-game rituals 

1. Physical preparation: warm-up routine, stretching

2. Mental preparation: visualising game events, meditation

3. Personal superstitions: unique habits or routines that hold special meaning

4. Team rituals: huddles, chants, pre-game pep talks

(The Mental Game Clinic, 2024)

Rituals can also occur before a technical performance in sport, such as a free throw in basketball, a volleyball serve, or a football penalty. 

Psychological benefits of pre-game rituals

Research suggests that pre-game rituals help athletes mentally prepare for competition by reducing their anxiety and increasing their concentration. These rituals directly benefit their procedural memory (e.g. muscle memory), a type of long-term memory that enables athletes to perform actions and tasks automatically without much thinking. When athletes stick to a consistent and specific routine, it creates a framework that makes them feel grounded, focused, and controlled. This consistency is essential in pressurised situations where distractions, stress, and anxiety can affect a player’s mental focus (The Mental Game Clinic, 2024). 

Furthermore, rituals provide athletes with a subtle moment to reflect on their personal motivations and the purpose behind playing their sport. Many athletes use symbolic elements to help them remind themselves of their goals and values. This can increase their inner drive, creating a sense of purpose and motivating them to perform at their best (WaveWear, 2024).

How to create your own pre-game ritual

Try to think about what actions or routines help you feel most focused, confident, and prepared before competition. It could be a specific warm-up routine, a Spotify playlist, imagery, etc. Find what works the best for you and continuously incorporate it into your pre-performance routine. 

In conclusion, for the majority of athletes, pre-game rituals have become an important aspect of their athletic identity. Over time, the familiarity and consistency of their rituals become a psychological anchor, helping them feel more grounded in their identity, enhancing their sense of self-confidence (WaveWear, 2024). 

Reference List

The Mental Game Clinic (2024). The Role of Pre-Game Rituals in Enhancing Athletic Performance. [online] The Mental Game Clinic. doi:https://doi.org/10969336930/OyYACKPa2PsYEOKYy-4o.

WaveWear (2024). The Science Behind Pre-Game Rituals: Superstition or Strategy? [online] WaveWear. Available at: https://wavewear.cc/blogs/blog/the-science-of-pre-game-rituals-superstition-or-strategy [Accessed 2 Jun. 2025].