Pre-performance routines (PPRs) are short periods dedicated to mentally organizing actions (Galluchi, 2014). Often, they already exists in our routines, so we do not need to be create them but simply recognize what we do (Galluchi, 2014). In sport, PPRs can be everything leading up to a performance (diet, sleep, inspecting equipment, etc.), but we want to focus on the sequence of behaviors that precede a specific skill (Galluchi, 2014).
How can it decrease performance?
If the routine is too strict, it can create anxiety; the performer may be more worried about the PPR than the performance or by not completing the PPR exactly as intended they may perceive that their performance will suffer (Galluchi, 2014). For example, if an athlete has a strict PPR, bu this is playing an away game and cannot complete the PPR as usual, this could cause a negative chain reaction...decreased perceived control, negative thoughts, worry, etc. (Galluchi, 2014).
How can it improve performance?
Creating PPRs develops familiarity, order, consistency, and control (Galluchi, 2014). PPRs can help performers view symptoms of anxiety as facilitative rather than debilitative (Galluchi, 2014). Performers who use PPRs are usually more capable of staying in the present moment, feel increased self-efficacy, and perceive more control over the performance (Galluchi, 2014).
Strategies to Pivot
1. Include imagery, self-talk, and relaxation into the sequence for best results. 2. Use simulation training to walk through the performance visually. 3. Have a plan B for if the PPR cannot be conducted completely
Training Questions
Using your mental performance log, answer these questions. Remember that the more thought and effort you put into them, the more you'll get from the experience.
- Can you think of a time when using a PPR negatively impacted your performance? Explain.
- Can you think of a time when using a PPR positively impacted your performance? Explain.
- Which of the strategies will you use to improve your future performances? Explain why you selected those strategies.