Creating a Calm Pre-Game Routine for Young Athletes

Why This Topic Matters

A child’s mindset before a game or practice often determines how well they play, how coachable they are, and how they handle mistakes or pressure. A mental pregame routine teaches young athletes how to settle their nerves, focus their attention, and prepare their bodies and minds for competition. It becomes the anchor that steadies them when emotions run high.

Many children arrive at games feeling overwhelmed, distracted, or unsure of what to focus on. Without a routine, they may carry stress from school, social situations, or earlier frustrations directly into their performance. A mental pregame routine helps them transition from everyday life into the athletic environment with clarity and confidence.

This skill strengthens emotional control, self-discipline, and readiness. It is not just about sports. It is about preparing young people to enter high stakes moments calmly and purposefully throughout their lives.

What Parents Notice Most

Parents often see the pregame nerves long before the child steps onto the field. We notice the fidgeting, the questions, the pacing, or the sudden quiet. Some children become overly excited and lose focus. Others become nervous and hesitant. Some simply rush into games without mentally preparing at all.

We also notice the difference when a child begins to develop a routine. They seem more composed. They listen better. They settle into the game more smoothly. Their mistakes have less emotional impact because they began the game with a clear, steady mindset.

Parents also see when lack of preparation causes problems. Children may start games unfocused, make early mistakes that shake their confidence, or take longer to get into a rhythm. These challenges are not signs of lack of skill. They simply reflect the absence of a mental process that helps them feel ready.

The Parent’s Opportunity

Parents can help children build a mental pregame routine that supports focus, confidence, and emotional regulation. This does not need to be complicated. It simply needs to be consistent. When a child knows exactly what to do before a game or practice, their mind and body begin to settle automatically.

Our opportunity is to guide children toward routines that calm their nerves and sharpen their attention. We can help them identify what helps them feel ready, whether that is breathing, visualization, quiet time, positive self-talk, or a simple physical warm up. Over time, these routines become habits that they rely on without prompting.

Parents can also be mindful of the emotional environment before games. Calm voices, predictable timing, and steady expectations help children transition into performance mode with confidence.

Key Lessons for Athletes

1. Preparation Builds Confidence

When you know what you will do before every game, your mind and body feel ready.

2. Nerves Are Normal

A routine helps settle nervous energy and turn it into focused effort.

3. Mental Preparation Is as Important as Physical Warm Up

A ready mind leads to better listening, decision making, and performance.

4. Stay Within Yourself

A routine helps you avoid rushing, overthinking, or getting swept up in distractions.

5. Consistency Matters

Doing the same steps before each game or practice builds stability and trust in your own process.

Practical Ways Parents Can Reinforce This at Home

1. Create a Simple Pre Game Checklist

This might include:
• Arriving early
• Taking a few deep breaths
• Reviewing one goal for the day
• Staying quiet and focused for a moment

2. Limit Pre Game Distractions

Keep the environment calm. Avoid rushing, heavy conversations, or last-minute stressors.

3. Encourage Positive Self Talk

Teach phrases such as:
• I am ready
• I can handle challenges
• I will give my effort

4. Help Them Visualize Success

Ask your child to picture themselves listening well, making strong plays, and staying calm.

5. Respect Their Process

If your child finds a routine that works, honor it. Do not interrupt or change it unnecessarily.

Closing Thought

A strong mental pregame routine gives children the tools to enter each game with focus, confidence, and emotional control. It steadies them when nerves rise and prepares them to handle whatever challenges the game brings. With patient guidance from parents, young athletes learn that readiness is more than physical warm up. It is a mindset that carries them through sports and into every meaningful moment of their lives.

This article is part of the Trustworthy Guidance resource for parents navigating youth sports.
Learn more at www.trustworthyguidance.com