Originally published in TrailblazeHERS in Sports, Issue 4 | June 30, 2026
Sabrina Lien
Pregame rituals might seem superstitious, but the thing is, they allow you to be and feel prepped. The most important lesson for athletes is to get their heads set and have the right mindset. Tuning in to a game and tuning out the rest of the world can be extremely challenging, but there are some practices that can help with that.
Serena Williams, the tennis star, incorporates jump roping and targeted stretching in her warm-up routine. Getting her heart pumping increases her blood flow, prepping her for high-intensity play. Additionally, Williams has a series of stretches to improve flexibility and reduce muscle stiffness, especially in areas prone to strain on the court, such as hamstrings, calves, and forearm flexors. This routine allows her to feel ready both physically and mentally. Additionally, Williams has some superstitions, including wearing the same socks throughout a tournament and tying her shoelaces the same way every time. Whenever she’s at the backline, she bounces the ball 5 times before her serve and twice before her second serve. These actions might seem strange, but they serve as grounding techniques that help her maintain consistency under pressure.
Alex Morgan, now a retired soccer player, used to meditate in the morning, allowing her to set up a positive and optimistic day. Meditation is a common practice used by athletes to calm and reduce stress before big game days. Having strong mental health can enhance your play as an athlete. Before a game, Morgan puts on her right sock before her left, a small action that grounds her. Visualization is key for Morgan; she puts on her headphones and thinks about what she wants to achieve in this game. Visualization allows you to see, feel, and hear the game, calming you down.
Paige Bueckers, the first overall WNBA Draft pick, has a pregame routine as well. For her, reading devotionals, praying, and listening to music allow her to be game-ready. For many of the younger athletes, music is often a part of their pregame routines. Music has a range of calming music to hype music, allowing athletes to listen to their preferences. Her ritual helps her feel connected, centered, and mentally locked in.
How to Create Your Own Pregame Ritual
Not a pro yet? You can still benefit from a personalized pregame routine. Start by asking yourself: “What makes me feel calm, focused, or energized?” It could be a certain genre of music, writing down goals, doing a breathing exercise, or putting on gear in a certain order. The key to a good pregame routine is consistency. A ritual becomes powerful not because of what it is, but because it trains your mind to recognize when it’s game time. Whether you're a beginner or a pro athlete, a strong pregame ritual can improve your performance and sharpen your focus.
Image Credit: Simone Biles Meditating During the 2020 Olympics