The Power of RoutinesLoughborough Performance Squash
Getting into a routine at home
• Why is it that when we have more time we want to do things but
don’t do them?
➢ Schedules inform your decision making until your new habit
becomes second nature
TIPS FOR A QUARANTINE
Start the day the same as you would
if you are going into university
Learn when you are most productive
Set the same working hours
Break up your dayKeep a to-do-list
Know when to turn off
Separate your work space from your personal space
Drink a lot of water!
Ensure there is time to exercise!
Why are sporting routines
✓ Ensures total preparation in athletes’ efforts
✓ Enable athletes to be completely physically, technically,
tactically, and mentally ready to perform their best
✓ Trains your mind and body to react in the same way regardless
of the importance of the competition
✓ Creates consistency, familiarity, predictability, control and
comfort when so much of competitive sport is not any of those
When are routines used?
During a match
Have a think about when you use your sporting routines…
Controlling the Controllable
Routine or Ritual?
• We can differentiate a routine from a ritual based on its
purpose and controllability
➢What’s the purpose of a routine and what’s the purpose of a
➢How much can we control a routine and how much can we control a
Training RoutinesFor you to get the most out of your training,
you should develop a brief training routine that
will ensure that you’re totally prepared for every drill
FOCUS ON WHAT YOU WANT TO
GET THE BODY READY
OPTIMAL PREPARATION FOR TRAINING
Checking & adjusting intensity Narrow your focus onto the
drill Use again before each drill
CAN TAKE UP TO SEVERAL HOURS TO
EVERYONE HAS THEIR OWN
ROUTINES ALL HAVE COMMON ELEMENTS
DEVELOPING AN EFFECTIVE ROUTINE REQUIRES PATIENCE
PLAN YOUR ROUTINE WITH AN END GOAL
OF PRIME FOCUS AND INTENSITY
Build your pre-competitive routine around your FOCUS NEEDS:
➢ Do you prefer to hone in on your thinking or distract yourself
from thinking right before a match?
Build your pre-competitive routine around your INTENSITY
➢ Do you prefer to psych yourself up or down right before a
THINGS TO CONSIDER
DESIGNING A PRE-COMPETITIVE ROUTINE
• Create a list of everything you need to do before a
competition to be preparedCreate
• Decide on what order you want to do the components of your
• Specify where each step of your routine can be best
• Establish a time frame and a schedule for completing your
• Try it out at competitionsTry
Take Away Task
TAKE HOME MESSAGES
• Routines will only be beneficial if you use them
• Approach your routines the same way you do other aspects of
‘BUT I’M IN QUARANTINE? ‘
Use this time to build a new routine or enhance your original
Replace a match with an exercise challenge!
- Use a physical event such as exercise as a time to practice
your preferred way of preparing yourself for the activity i.e. what
eat, what you will wear, psyching yourself up or down.
The more you engage yourself in a routine before each practice
session whether it is gym, training, yoga, the more you will allow
get into the right state of mind.