BUILD YOUR R(YOU)TINE

By Bryan Rudolph M.S.

The Complete Pre-Performance Routine Builder

YOUR ROUTINE IS YOUR COMPETITIVE EDGE

Great athletes don't leave their mindset to chance. They build it, trigger it, and control it through an intentional pre-performance routine.

Your R(YOU)tine isn't just a warm-up, it's your mental armor. It's the system that gets you locked in, confident, and ready to perform when it matters most.

The Science: Research shows that consistent pre-performance routines can improve performance by up to 23% by optimizing focus, reducing anxiety, and creating repeatable triggers for peak states.

The Reality: Most athletes wing it. Elite athletes have a system.

Today, you're building yours.

THE RINGS OF GROWTH APPROACH

Your R(YOU)tine works through our three-ring system:

AWARENESS RING

Know your current state and set your intention

FOCUS RING

Lock into your optimal performance mindset

RECOVERY RING

Build in reset triggers for when things go sideways

YOUR R(YOU)TINE TOOLKIT

Before you build your routine, understand the tools available:

MENTAL PREPARATION TOOLS

Imagery/Visualization

Mental rehearsal of successful performance

Builds confidence and neural pathways

Best for: Basketball free throws, soccer penalty kicks, batting

Performance Statements

Short phrases focusing on execution

Examples: "See it, trust it, rip it" / "Feet first, hands follow"

Identity Statements

Phrases that reinforce who you are as a competitor

Examples: "I'm the player who shows up in big moments" / "I'm built for this pressure"

Affirmations

Positive self-talk to boost confidence

Examples: "I belong here" / "My preparation meets this moment"

PHYSICAL PREPARATION TOOLS

Dynamic Warm-Up Movement to activate muscles and nervous system

Sport-specific movements

Breathing Techniques

Box Breathing: 4-4-4-4 pattern (calm and center)

Power Breathing: 6-2-7 pattern (energize and focus)

Music Integration

Pump-up playlists for energy

Calming music for nerves

Team anthems for unity

FOCUS TOOLS

Mindfulness Moments

Brief body scans or present-moment awareness

Grounds you in the here and now

Equipment/Mental Checklist

Systematic review to eliminate distractions

Builds confidence through preparation

Process Focus Cues

Redirect attention from outcome to execution

Examples: "One play at a time" / "Trust my training"

BUILD YOUR R(YOU)TINE: STEP-BY-STEP

STEP 1: SET YOUR FOUNDATION (Awareness Ring)

What's your "why" for today's performance? Go deeper than "win the game." What does performing well mean to you?

MY INTENTION:

_________________________________________________ _________________________________________________

Examples: "Prove to myself I belong at this level" / "Show my teammates they can count on me" / "Execute what I've been working on in practice"

How do you want to FEEL during competition? _________________________________________________

Examples: "Calm and confident" / "Locked in and aggressive" / "Loose and flowing" What are your TOP 3 STRENGTHS you'll rely on today?

1. _____________________________________________

2. _____________________________________________

3. _____________________________________________

Examples: "My speed o the first step" / "Reading the defense" / "Staying composed under pressure"

STEP 2: PREPARE YOUR BODY (90-60 minutes before)

Choose your physical preparation sequence:

☐ Dynamic Warm-Up (Select 3-5 movements) [ ] High knees / Butt kicks [ ] Leg swings (forward/back, side to side) [ ] Arm circles / Shoulder rolls [ ] Sport-specific movements [ ] Light jogging / Movement prep [ ] Other: _________________________

☐ Nutrition/Hydration Check [ ] Light snack (if needed) [ ] Proper hydration [ ] Avoid heavy meals ☐

Equipment Check [ ] Gear ready and organized [ ] Everything in its place [ ] Mental confidence boost from preparation MY BODY PREP ROUTINE: _________________________________________________ _________________________________________________ _________________________________________________

STEP 3: LOCK IN YOUR MIND (30-15 minutes before) - Focus Ring

Choose your mental preparation tools:

VISUALIZATION (2-3 minutes) My Perfect Performance: Close your eyes and see yourself executing perfectly I visualize myself: ________________________________ _________________________________________________ _________________________________________________

Be specific: "I see myself staying low on defense, moving my feet, and getting a clean steal"

POWER STATEMENTS Create your Performance Statement: What's your execution focus? "_________________________________________________"

Examples: "Stay low, move feet, hands up" / "See the ball, trust my reads" / "Breathe, focus, execute"

Create your Identity Statement: Who are you as a competitor? "I am the athlete who ___________________________"

Examples: "I am the athlete who gets stronger under pressure" / "I am the athlete who elevates my teammates"

MUSIC SELECTION My Lock-In Song(s): _________________________________________________ _________________________________________________

Choose 1-3 songs that get you in your optimal state

BREATHING TECHNIQUE (Choose one)

[ ] Box Breathing (4-4-4-4) - for nerves [ ] Power Breathing (6-2-7) - for energy [ ] Natural rhythm - whatever feels right MY MENTAL PREP SEQUENCE:

1. _____________________________________________

2. _____________________________________________

3. _____________________________________________

4. _____________________________________________

STEP 4: BUILD YOUR RESET BUTTON (Recovery Ring)

Create your in-game re-centering phrase for tough moments:

This is what you'll tell yourself after a mistake, bad call, or when pressure builds

MY RESET PHRASE:

"_________________________________________________"

Examples: "Next play mentality" / "I've trained for this" / "Breathe, reset, attack" / "Short memory, long focus"

MY RESET ACTIONS: (Choose 1-2 quick tools)

[ ] Three deep breaths [ ] Positive self-talk [ ] Refocus on process cues [ ] Quick body shake/movement [ ] Look at a teammate/coach [ ] Other: _________________________

YOUR COMPLETE R(YOU)TINE TIMELINE 90-60 MINUTES BEFORE:

Set intentions and arrive mentally

Body preparation and equipment

check Light warm-up and nutrition

30-15 MINUTES BEFORE:

Music and visualization

Performance and identity statements

Breathing and final mental prep

5 MINUTES BEFORE:

Final equipment check

Reset phrase ready

Lock into the present moment

DURING COMPETITION:

Use reset phrase when needed

Return to process focus

Trust your preparation

MAKING IT STICK: IMPLEMENTATION PLAN

WEEK 1: FOUNDATION

Build your routine using this worksheet

Test it before 3 practices

Notice what feels natural vs. forced

WEEK 2: REFINEMENT

Adjust timing and tools based on feedback

Use before 2 practices + 1 game

Track what gives you confidence

WEEK 3: OPTIMIZATION

Fine-tune your sequence

Make it automatic through repetition

Use consistently before all competitions

WEEK 4: MASTERY

Routine becomes second nature

Can execute even when nervous or rushed

Becomes your competitive advantage

ROUTINE REFLECTION & EVOLUTION

After using your routine 3-5 times, complete this evaluation:

What part of my routine makes me feel most confident? _________________________________________________

What should I adjust or change?

_________________________________________________

How has my pre-game anxiety/excitement changed? _________________________________________________

What would I tell a teammate about building their routine? _________________________________________________

YOUR FINAL R(YOU)TINE SUMMARY

Write your complete routine in the order you'll execute it:

MY COMPLETE PRE-PERFORMANCE R(YOU)TINE:

90-60 MIN BEFORE:

_________________________________________________ _________________________________________________

30-15 MIN BEFORE:

_________________________________________________ _________________________________________________

5 MIN BEFORE:

_________________________________________________ _________________________________________________

RESET PHRASE FOR TOUGH MOMENTS: "_________________________________________________"

THE CHAMPION'S MINDSET

Your R(YOU)tine is now your mental armor. It's not about perfection, it's about preparation meeting opportunity.

Elite athletes know that when the lights get bright and the pressure builds, you don't rise to the occasion, you fall to your level of preparation.

Your routine is that preparation. Use it. Trust it. Let it give you the confidence to play free and perform at your best.

Remember: You're not just building a routine. You're building the habits of a champion.

Want to take your mental performance to the next level? This routine is just the beginning. Let's work together to build your complete mental performance system.

Rings of Growth Mental Performance • Where Greatness Grows From Within