A great pregame routine isn’t about superstition or checking boxes, it’s about creating the
mental and physical conditions to compete from the very first pitch. In my experience as both a
player and a coach, when an athlete has a consistent routine, performance tends to follow. You
don’t feel rushed, flat, or like you’re easing into the game halfway through. You step on the field
calm, focused, and ready to compete. The purpose of the routine outlined in my pregame PDF
is simple: prime your nervous system, sharpen your focus, and help you show up ready when it
matters most .
Where I see players struggle most isn’t effort or preparation it’s identity. Too many players
abandon who they are the moment game day arrives. Calm, focused players get told they need
more fire. High-energy players get told to relax. Intense or emotional competitors are asked to
tone it down. The result is athletes trying to perform as someone they are not. Emotion isn’t the
problem; misalignment is. A pregame routine should not pull you out of your personality it
should protect it.
That’s why the routine begins before you ever arrive at the stadium with structured breathwork.
This is intentional. Breathwork is one of the fastest ways to regulate the nervous system and get
into an optimal performance state without forcing emotion. I don’t want athletes chasing hype or
trying to feel a certain way I want them present, grounded, and clear. Done consistently,
breathwork helps athletes access an alpha state where confidence is quiet, focus is sharp, and
energy is available on demand. You don’t overthink it. You complete it, then move on with your
day.
Once at the field, the focus shifts to mobility and activation through a full DNS flow. I prescribe
this because it accomplishes two things at once: it cleans up movement and turns on the right
muscles without creating fatigue. Game day is not the time to stretch aggressively or add extra
work it’s about feeling loose, connected, and athletic. When the body is moving well, the mind
follows. This is also why any additional mobility is optional and targeted, not forced. The routine
adapts to the athlete, not the other way around.
Sprinting is the next non-negotiable piece, regardless of position. Sprinting wakes up the central
nervous system and sends a clear signal that it’s time to compete. This isn’t conditioning and it’s
not meant to leave you tired. A few short, explosive efforts can completely change how the body
feels when the game starts. Athletes who skip this step often feel flat early, while those who
sprint with intent tend to feel fast, reactive, and ready from the first pitch.
From there, the routine moves into plyos and bat or arm speed work, where individuality matters
even more. For hitters, the progression of underweight, overweight, and game bat swings
ensures that the first max-effort swing doesn’t happen in the box. For pitchers, plyo selection is
flexible by design. I don’t want pitchers overdoing arm care or fatiguing their system right before
they throw—that work belongs earlier in the week. On game day, the goal is rhythm, intent, and
connection. Visualization is built in because the brain doesn’t separate rehearsal from reality,
and confidence grows when success is rehearsed before it’s demanded.
This is where personality truly shows up. Calm athletes may move with quiet focus and
deliberate intent. High-energy athletes may bring tempo, rhythm, and movement into these
phases. Edge-driven competitors may channel intensity into precise execution. The structure
stays the same, but the expression changes. Structure gives freedom when it supports who you
are instead of suppressing it.
Finally, the post-game reflection closes the loop. This isn’t about emotion, blame, or results it’s
about awareness. By answering simple questions about contribution, execution, and
improvement after every game, athletes detach from outcomes and accelerate learning. When
preparation matches personality and reflection stays objective, confidence stops being forced
and performance becomes repeatable. The goal of a pregame routine isn’t to feel a certain
way—it’s to feel like yourself when the game speeds up.
Call to Action
If you’re looking for a pregame routine that actually improves performance not just how you feel
I built a simple, repeatable framework designed to help athletes compete as themselves.
This routine is not about hype, superstition, or copying what elite players do. It’s about aligning
preparation with personality so calm athletes stay calm, high-energy athletes stay energized,
and competitive edge stays controlled.
The full pregame routine PDF includes breathwork, movement and activation, sprint prep, bat
speed or plyo work, and post-game reflection so you can show up ready from the first pitch.
Preparation creates confidence
Frequently Asked Questions About Pregame Routines
What is a pregame routine in baseball?
A pregame routine is a structured process that prepares an athlete’s nervous system, body, and
mind to perform at a high level from the start of the game. A good routine helps athletes feel
calm, focused, and ready instead of rushed or flat.
Why are pregame routines important for performance?
Pregame routines reduce variability, improve readiness, and help athletes access their best
performance state immediately. When done consistently, they improve focus, confidence, and
early-game execution.
Should every athlete use the same pregame routine?
No. While the structure can be consistent, the routine should adapt to the athlete’s personality.
Performance improves when athletes prepare in a way that supports who they are rather than
trying to change themselves on game day.
How does personality affect game-day performance?
Athletes perform best when they stay aligned with their natural tendencies. Calm athletes thrive
on clarity and focus, high-energy athletes thrive on movement and rhythm, and intense
competitors thrive when edge is directed. Misalignment reduces performance under pressure.
Why is breathwork used before games?
Breathwork regulates the nervous system and helps athletes enter a calm, focused, confident
performance state. It improves presence and readiness without forcing emotion or energy.
Why sprint before a baseball game?
Short sprints activate the central nervous system and prepare the body for explosive movement.
This is not conditioning and should not cause fatigue. Sprinting helps athletes feel fast, reactive,
and athletic from the first play.
Should pitchers do arm care right before pitching?
No. Excessive arm care immediately before throwing can fatigue the system and hurt
performance. Arm care should be done throughout the week, while game-day preparation
focuses on rhythm, intent, and readiness.
What makes this pregame routine different from others?
This routine prioritizes nervous system readiness and identity alignment over hype or
superstition. It combines breathwork, movement, sprinting, visualization, and reflection while
allowing athletes to perform in their natural competitive style.
Is a post-game routine necessary?
Yes. Post-game reflection improves learning, builds awareness, and separates performance
from emotion. It helps athletes improve intentionally instead of reacting to results.
Who is this pregame routine for?
This routine is for baseball players and pitchers who want consistent performance, strong
early-game readiness, and a game-day process that supports who they are as competitors.
