IN THIS LESSON

Learn how to mentally and physically prepare before stepping onto the court. This routine builds consistency, sharpens focus, and boosts match-day confidence.

What are pre-performance routines?

Pre-performance routines are essential for helping athletes get in the zone before training or matches. They activate both mind and body, giving players the tools to take control of their performance.

(1) Mind Activation:

Mental prep improves focus, confidence, and reaction time.

Use these tools:

  • Self-Talk – Repeat intentional phrases before play

  • Visualization – Mentally walk through strategy

  • Reaction Drills – Quick reflex partner or solo drills

  • Vision Training – Improve tracking and eye control

(2) Mobility Exercises:

Loosen key areas to prevent injury and improve movement efficiency:

  • Ankles

  • Hips

  • Shoulders

  • Thoracic Spine

(3) Band Activation:

Target muscle activation and explosive control. Do these before hitting:

  • Wrist Flexion/Extension

  • Shoulder External Rotation

  • Reverse Fly

  • Lateral Walks

(4) Dynamic Movement:

The goal: break a sweat and prep your body for full-speed play.

  • Jog, Side Shuffles, High Knees

  • Sprints

  • Shadow Swing

  • Jump Rope

3 Key Tips:

1. Match music to each phase of your prep

2. Personalize — make it YOUR routine

3. Adjust it regularly to stay aligned with your mindset

Try this:

Build your pre-performance routine using one exercise from each section. Track your mental state before and after.

  • Add a short summary or a list of helpful resources here.