We see it all the time on the lanes - a player performs at an exceptionally high level during practice, but the moment the tournament begins, everything falls apart.
You’ve probably read about this before. You’ve heard coaches talk about it. But if this is happening to you, are you actually doing something to fix it? What have you actually changed to become mentally stronger?
When pressure hits, our minds shift into a completely different mode - one that prevents us from executing as smoothly as we do in practice. Why? Because the inner voice starts talking too much. It begins convincing us of things that aren’t true, filling us with doubt. All we want to do in that moment is shut it down.
If silencing the mind were as simple as flipping a light switch before going to sleep, the lanes would be full of champions.
Training your mind requires the same daily dedication as training your physical game. One of the most powerful, yet often overlooked, tools to quiet that noise is a proper pre-shot routine.
Especially among youth players, the pre-shot routine is often ignored. Yet its importance is undeniable. A structured routine gives your mind predictability - and the brain loves predictability. It replaces chaotic thoughts with certainty, keeping you grounded in the present moment instead of stressing over the outcome. When you give your mind a clear job to do, it suddenly starts cooperating.
During coaching, I see a wide variety of routines that young and adult athletes try out. Our coaching team mostly observes and steps in only when strictly necessary. It’s important for every athlete to discover what works best for them personally. However, a true routine isn’t just a set of random habits. To actually serve your mental game, there are a few essential rules that must be followed.
What an Approach Pre-Shot Routine Is Not
Rushing the approach: Stepping onto the lanes and throwing the ball immediately is not a pre-shot routine. I would honestly love to peek inside the minds of these players during a tournament - it must be a wild ride in there. When you rush, you give your brain zero time to process intention, leaving your execution completely to chance.
Overthinking and freezing: Stepping onto the approach, staring at your target for 30 seconds, or constantly readjusting your ball position up and down, left and right, isn’t a routine either. By taking that long, the original purpose of the routine is completely lost. On top of that, slowing down the pace of play will frustrate everyone around you - and dealing with annoyed opponents certainly won’t help your mental game.
It is crucial to understand that the pre-shot routine does not start on the approach. It starts the exact moment you return from the approach after your last shot.
By the time you actually step onto the approach for your next shot, your intention must already be 100% clear. From there, it is just a short, simple routine to follow - one that occupies your mind and keeps you fully present in the moment.
So far in this article, we’ve mostly talked about what happens once you step onto the approach. But a mentally strong athlete also has a full plan or system for what to do between shots.
Having a plan and following it every single time you compete will give you confidence, provide your mind with predictability and make it much easier to reset. This is one big game-changer for every athlete, because how long you stay in a bad, angry or unconfident mood directly affects your overall performance in a big way.
Pre-Shot Routine Framework
The short version of the whole pre-shot routine sequence has these steps:
Think. Commit. Act. Observe. Evaluate.
I’m not going through all of them now - this is just for clarification to show how the whole routine looks. Quite frankly, this article would need far more pages to cover it all. Every single step needs to be explained and discovered by the athlete step by step to find out what really works. We are not robots to be put into a box with something generic.
If you are not familiar with any of these yet, let’s try to do one simple thing during your next practice or tournament: observe your own approach routine.
Take notes and observe what you are doing on the approach before the shot. Be completely honest with yourself - don’t try to do something different just because you read this article. Once you are done observing your own routine, try to work on it and set it up step by step, focusing even on the small details.
Approach Routine Details
Ball preparation: How am I preparing my ball before I step onto the approach? While I’m wiping my ball, what are my thoughts?
Stepping onto the approach: Which leg am I using when I step onto the approach? Many athletes, for example, slide two or three times on the approach with their sliding leg before taking their first step.
Body and target alignment: Do I set up my body first, observe my target first, or do it all together as one fluid motion? Whichever way you do it, it should be the same every time.
Execution timing: How long does it take after I set up everything to start my shot? This one is crucial - make sure it doesn’t take too long. Try different options and find what works best for you and your mind to get the best results.
Every single detail matters, so set it up carefully. Don’t be afraid to change your routine a few times at the beginning to find the best fit for you. But once it is set, follow it every single time.
That will occupy your mind enough to leave less room for negative thoughts. Create your own bubble and don’t let anybody in. It’s just you and your shot. Once you set up on the approach, your mind is quiet, and it’s the perfect time to execute your shot without overthinking, but with full confidence in your capabilities.
Building a pre-shot routine takes time, patience and practice. It won’t instantly make you strike every frame, but it will give you something far more valuable: better control over your mind when the pressure is on. So during your next session, step back, observe your habits and start building a routine that serves you.
Master your routine, trust your preparation and let your game speak for itself.
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