While getting ready for any type of competition, we’ve found that implementing a pre-match routine is helpful when competing. A pre-match routine is important because it helps you get “in the zone” before the competition starts. It’s a method of combining physical and mental aspects to prepare yourself for the competition ahead. We’ve come up with 5 important components that we suggest including in your pre-match routine. Check them out:
1. The first activity to include for your pre-match routine is some deep breathing. This might seem basic, but it’s a super simple and quick thing you can do to start getting in the zone. It’s a quick exercise to do before the rest of your pre-match routine and it can act like a trigger – anytime you start doing your deep breathing, tell yourself, “Ok, it’s go time.” When you do this repeatedly, it’ll start becoming a habit for you and a helpful trigger. We suggest you do 10, slow deep breaths. You can do this sitting by yourself and with your eyes closed to ignore what’s going on around you and really get focused on your breathing. Also, knowing how to do some deep breathing properly is a good skill to have because you can do a quick version of this when you need to reset after making an error, before you serve, when you start to feel anxious, during time-outs, or any other time you need.
2. The second suggestion we have is to do some dynamic stretching. Now this is different than static stretching when you stand and stretch your arms, legs, ankles, etc. Dynamic stretching is when you’re doing moving stretches like karaoke, high knees, butt kicks, etc. Most coaches have their athletes do these stretches as a team, which is good to have the whole team on the same preparedness level. However, if your team doesn’t do these stretches, you can try to make some time before hand to do some quick dynamic stretches! FUN FACT: Olympic indoor volleyball teams have the athletes that weren’t playing in the game do these dynamic stretches during breaks in between games. This is to help them stay loose and warmed-up for the next game despite not playing in the previous game. So, since Olympic teams do it, you know it’s a useful activity to do as part of your pre-match routine!
3. The third component to include is some type of element of fun into your pre-match routine. Examples are listening to music with headphones, dancing around, joking with teammates, having a quick silly warm-up drill with your teammates and coach, etc. Another example that I personally liked doing was cheering a lot during warm-up drills. So if your teammates make a good pass, set well, or have some good hits, acknowledge them! Give them some kudos for their skills. Don’t be afraid to include some high-fives as well. This type of positive affirmation is really good for team cohesion and boosting confidence, especially right before a game. In return, your teammates will start giving you kudos. Then hopefully, this positive and encouraging environment will continue into the competition once is starts. Also, a tip for listening to music is to make a set playlist of your favorite pump-up songs prior to the game starting and using the same playlist before every competition!
4. Another important component is to pepper with a partner. Coaches typically have athletes do this anyway before a match but it doesn’t hurt to have some extra peppering between matches or when you have extra time. Start out peppering easy and controlled with your partner; then work your way up to full effort. This gradual increase in effort and power allows your body to warm up progressively and gives you confidence before you start swinging away at your partner. Peppering is supposed to help you warm-up your muscles and practice your basic skills before you compete, so put the effort in. It might be easy to be lazy, especially during slower-paced peppering, but don’t allow yourself to stoop to that. While doing the slow and easy peppering is the best time to be super controlled and technical with your skills. For example, if you’re hitting at your partner, focus on keeping your elbow and hand high and aim right at your partner. Also, if you’re digging their hit, keep your platform controlled, thumbs pointed down, and get them a nice and high pass.
5. Finally, the last component is to do some positive self-talk before the competition starts. This is especially beneficial if you start feeling anxious or having self-doubts. You can tell yourself things like, “I am prepared” “I am ready for this match” “I am a strong volleyball player” “I can do this” and other similar phrases. It’s really just a chance for you to tell yourself anything you need to hear to keep you feeling confidence and ready for the match. Also, if you want to do any visualization you can do that during this time as well. For example, if you’re feeling particularly nervous about a certain skill – like serve receive – then you can visualize yourself doing this skill perfectly. Because this component of the pre-match routine is really up to you, you can do it whenever it’ll be most beneficial for you and when it fits in with the rest of your pre-match routine.
These are five components that’ll help you make a solid pre-match routine; however, feel free to tailor the list and put the components in whatever order will work best for you and your team. Once you have established a useful pre-match routine, your next step is to the keep the routine the same before every competition. This consistency allows the pre-match routine to start feeling like second-nature to you. Let your pre-match routine help you get in the zone!
1. The first activity to include for your pre-match routine is some deep breathing. This might seem basic, but it’s a super simple and quick thing you can do to start getting in the zone. It’s a quick exercise to do before the rest of your pre-match routine and it can act like a trigger – anytime you start doing your deep breathing, tell yourself, “Ok, it’s go time.” When you do this repeatedly, it’ll start becoming a habit for you and a helpful trigger. We suggest you do 10, slow deep breaths. You can do this sitting by yourself and with your eyes closed to ignore what’s going on around you and really get focused on your breathing. Also, knowing how to do some deep breathing properly is a good skill to have because you can do a quick version of this when you need to reset after making an error, before you serve, when you start to feel anxious, during time-outs, or any other time you need.
2. The second suggestion we have is to do some dynamic stretching. Now this is different than static stretching when you stand and stretch your arms, legs, ankles, etc. Dynamic stretching is when you’re doing moving stretches like karaoke, high knees, butt kicks, etc. Most coaches have their athletes do these stretches as a team, which is good to have the whole team on the same preparedness level. However, if your team doesn’t do these stretches, you can try to make some time before hand to do some quick dynamic stretches! FUN FACT: Olympic indoor volleyball teams have the athletes that weren’t playing in the game do these dynamic stretches during breaks in between games. This is to help them stay loose and warmed-up for the next game despite not playing in the previous game. So, since Olympic teams do it, you know it’s a useful activity to do as part of your pre-match routine!
3. The third component to include is some type of element of fun into your pre-match routine. Examples are listening to music with headphones, dancing around, joking with teammates, having a quick silly warm-up drill with your teammates and coach, etc. Another example that I personally liked doing was cheering a lot during warm-up drills. So if your teammates make a good pass, set well, or have some good hits, acknowledge them! Give them some kudos for their skills. Don’t be afraid to include some high-fives as well. This type of positive affirmation is really good for team cohesion and boosting confidence, especially right before a game. In return, your teammates will start giving you kudos. Then hopefully, this positive and encouraging environment will continue into the competition once is starts. Also, a tip for listening to music is to make a set playlist of your favorite pump-up songs prior to the game starting and using the same playlist before every competition!
4. Another important component is to pepper with a partner. Coaches typically have athletes do this anyway before a match but it doesn’t hurt to have some extra peppering between matches or when you have extra time. Start out peppering easy and controlled with your partner; then work your way up to full effort. This gradual increase in effort and power allows your body to warm up progressively and gives you confidence before you start swinging away at your partner. Peppering is supposed to help you warm-up your muscles and practice your basic skills before you compete, so put the effort in. It might be easy to be lazy, especially during slower-paced peppering, but don’t allow yourself to stoop to that. While doing the slow and easy peppering is the best time to be super controlled and technical with your skills. For example, if you’re hitting at your partner, focus on keeping your elbow and hand high and aim right at your partner. Also, if you’re digging their hit, keep your platform controlled, thumbs pointed down, and get them a nice and high pass.
5. Finally, the last component is to do some positive self-talk before the competition starts. This is especially beneficial if you start feeling anxious or having self-doubts. You can tell yourself things like, “I am prepared” “I am ready for this match” “I am a strong volleyball player” “I can do this” and other similar phrases. It’s really just a chance for you to tell yourself anything you need to hear to keep you feeling confidence and ready for the match. Also, if you want to do any visualization you can do that during this time as well. For example, if you’re feeling particularly nervous about a certain skill – like serve receive – then you can visualize yourself doing this skill perfectly. Because this component of the pre-match routine is really up to you, you can do it whenever it’ll be most beneficial for you and when it fits in with the rest of your pre-match routine.
These are five components that’ll help you make a solid pre-match routine; however, feel free to tailor the list and put the components in whatever order will work best for you and your team. Once you have established a useful pre-match routine, your next step is to the keep the routine the same before every competition. This consistency allows the pre-match routine to start feeling like second-nature to you. Let your pre-match routine help you get in the zone!