Training and Performance Habits
How Do I Build a Pre-Practice Routine?
Rhema Adelaja · National Champion & 4x DUX
Keep it short, about five to ten minutes. Start with easy movement, add a few reps of your main skill, then take a moment to focus your mind with slow breathing. Use the same order each time so it becomes automatic. Ask your coach for moves that suit your sport.
The answer
- Keep it to about five to ten minutes. Short routines get done.
- Spend a few minutes on easy movement to get your body ready.
- Spend a few minutes on your main skill, such as a handful of quick reps.
- Spend a few minutes on focus. Slow breathing, picturing the session and a short phrase to repeat can all help.
- Add one or two things that are specific to your position or event.
- Do it in the same order each time so it becomes automatic. Ask your coach for moves that suit your sport.
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: 31 October 2026.