Training and Performance Habits
How do I build a game-day routine?
Rhema Adelaja · National Champion & 4x DUX
A game-day routine is a short set of steps you repeat so your body and mind are ready. Pick three to five steps, practise them at training first, and keep them the same on game day. Match the routine to the task, not to hype.
The answer
- If you are coming from school, start with a Gear Shift: shut down the school day, reset your body and prime for the session.
- Choose three to five steps covering your body, your breath and your attention. For example, a warm-up, box breathing, and a short mantra.
- Write the steps down in order.
- Practise the whole routine at training until it feels normal.
- Set one process goal for the game, something you control.
- Keep it the same each time. Change one thing at a time, not everything.
For information only. This is general information for student-athletes, not medical, legal, financial or professional advice. Talk to a qualified professional about your own situation. Terms
Rules and amounts change. Check the official source before you act. Last checked: 12 October 2026.