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

ROUTINE

Start the day the same as you would

if you are going into university

Learn when you are most productive

Minimise distractions

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!

Task Reflection

Sporting Routines

Why are sporting routines

important?

✓ 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 things

When are routines used?

Pre-competition

During a match

Between matches

Post-competition

Have a think about when you use your sporting routines…

Task Reflection

Controlling the Controllable

Uncontrollable Controllable

V.S

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 ritual?

➢How much can we control a routine and how much can we control a ritual?

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

WORK ON

GET THE BODY READY

OPTIMAL PREPARATION FOR TRAINING

Checking & adjusting intensity Narrow your focus onto the drill Use again before each drill

Pre-Competitive Routines

CAN TAKE UP TO SEVERAL HOURS TO

COMPLETE

EVERYONE HAS THEIR OWN

INDIVIDUAL ROUTINE

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 NEEDS:

➢ Do you prefer to psych yourself up or down right before a match?

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 listDecide

• Specify where each step of your routine can be best completedSpecify

• Establish a time frame and a schedule for completing your routineEstablish

• Try it out at competitionsTry

Take Away Task

TAKE HOME MESSAGES

• Routines will only be beneficial if you use them consistently

• Approach your routines the same way you do other aspects of sport training

‘BUT I’M IN QUARANTINE? ‘

Use this time to build a new routine or enhance your original routines.

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 you will

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 yourself to

get into the right state of mind.