The Power of Routines

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” – Aristotle

Author

The Game Changer
September 18, 2025

Friday Fuel September 18

Why This Matters

When we think of great sporting moments — a last-minute penalty save, a match-winning try, a perfect vault — it’s easy to imagine those athletes were simply “born clutch.” But in reality, their performance was built long before game day.

Behind every highlight reel is an unseen framework of routines: sleep, nutrition, preparation, recovery, mindset. These small, repeatable habits act like a secret safety net. They help athletes stay calm under pressure, adapt when things don’t go to plan, and deliver consistently.

Legendary NFL coach Bill Walsh once said: “The score takes care of itself.” What he meant was that success is not about obsessing over outcomes, but about consistently sticking to processes and routines that build excellence.

For parents, understanding routines is just as important. They don’t just shape athletic performance — they shape confidence, resilience, and a child’s ability to handle life’s challenges.

Athlete Corner 🏃‍♂️

1. Morning Kickstart 🌅

“Winning starts with beginning.” – Hall of Fame coach Lou Holtz

  • Hydrate Immediately: Overnight, your body loses up to a litre of water. Rehydrating sharpens focus and kick-starts your metabolism.

  • Activate the Body: Just 5–10 minutes of light activity (skipping, yoga flow, a short jog, push-ups) signals your brain to release dopamine — your “get up and go” hormone.

  • Set a Focus Word: Elite athletes often use cues to anchor their day. Write down a single word — “Composure,” “Effort,” “Joy.” Stick it somewhere visible.

👉 Why it works: This creates a rhythm of early wins. You’re not waiting until training to feel like an athlete — you’ve already started the day performing.

2. Pre-Performance Reset 🎯

“Confidence comes from being prepared.” – John Wooden, UCLA coaching legend

  • Prepare the Night Before: Pack your gear, charge your water bottle, prep snacks. Morning nerves don’t stand a chance against a ready bag.

  • Fuel Consistency: Novak Djokovic famously eats the same simple pre-match meals. Find 2–3 “go-to” snacks that are safe and familiar. (Think banana + nut butter, smoothie, or toast with eggs).

  • Develop a Ritual: Serena Williams bounces the ball five times before her first serve. Michael Phelps always stretches in the exact same sequence before swimming. These rituals aren’t superstition — they’re routines that cue focus.

👉 Why it works: When pressure rises, you don’t have to think — you simply follow the steps you’ve trained into your system.

3. Night Shutdown 🌙

“Sleep is the best meditation.” – Roger Federer

  • Protect Sleep: Federer reportedly sleeps 10–12 hours a night during training. Growth hormone, which helps muscles repair and brains consolidate learning, is released during deep sleep.

  • Gratitude Journal: A one-line reflection trains your brain to notice progress. Even Lionel Messi says: “You have to fight to reach your dream. You have to sacrifice and work for it.” Noticing progress builds resilience for the fight.

  • Stretch & Breathe: This doesn’t have to be complicated — 2–3 minutes of slow breathing or gentle yoga calms the nervous system for recovery.

👉 Why it works: Sleep and recovery are the “hidden training.” Without them, no amount of effort in practice will translate into consistent performance.

Parent Corner 👨‍👩‍👧‍👦

“It’s not the will to win that matters — everyone has that. It’s the will to prepare to win that matters.” – Paul “Bear” Bryant

Parents often play a silent but critical role in helping routines stick. Here’s how:

  • Be the Example: Kids learn by imitation. If you follow routines — preparing your work gear, exercising regularly, protecting your sleep — your child sees what consistency looks like.

  • Set the Environment: Simplify. Create a dedicated “sports corner” in the house for shoes, bags, and uniforms. Stock a drawer with familiar pre-training healthy snacks. .

  • Ask Reflective Questions: Help your child own the process by asking:

    • “What part of your routine helped you today?”

    • “What small change would make tomorrow even easier?”

👉 Why it works: Ownership builds confidence. The less you nag, the more your child learns to drive their own consistency.

Expert Insight 🎙️

“Champions don’t rise to the occasion — they fall back on their training.” – Urban Meyer

Performance psychologist Dr. Michael Gervais explains: “Routines are anchors for the nervous system. They tell the body, ‘You’re safe. You’re ready.’ That predictability frees up mental energy for performance.”

Research shows that athletes who develop pre-performance routines:

  • Reduce cortisol (the stress hormone) before competition

  • Improve attentional focus during key moments

  • Perform more consistently under pressure

Weekly Challenge ⚡️

👉 The 7-Day Routine Builder

  • Step 1: Choose one routine to focus on (morning, pre-performance, or night).

  • Step 2: Write down 3–4 clear steps (e.g., “Fill drink bottle → Pack gear → Lay out clothes → Stretch for 5 minutes”).

  • Step 3: Stick to it every day for 7 days.

  • Step 4: Track your progress with ticks on a chart, journal notes, or even by filming yourself.

🔎 Reflection Questions:

  • Athletes: “How did my routine affect my energy and focus this week?”

  • Parents: “What changes did I notice in my child’s preparation or mood?”

Fuel to Go 🍎

Nutrition Tip: Consistency is key. Stick to your “go-to” healthy snacks that your body already knows work well. Don’t experiment with new foods before big games — save that for training days.

Mindset Tip: Use “habit stacking.” Attach a new habit to something you already do automatically. For example: after brushing your teeth at night, journal one line of gratitude, or after lacing your boots, take three deep breaths.

Gear Tip: Pack before you relax. Before you switch off for the night — whether that’s TV, gaming, or scrolling on your phone — make sure your gear is 100% ready for tomorrow.

Checklist:
✅ Uniform/kit packed
✅ Shoes/boots in the bag
✅ Drink bottle filled and in the fridge
✅ Snacks packed or ready to grab
✅ Any extras (mouthguard, shin pads, training gear)

👉 When everything is packed first, mornings are calmer, stress is lower, and you can head to training or a game focused and ready.

This Week’s Interview 🎧

New Interview Out Now! ⚽
Our guest this week is Skye Eddy — a former professional player and coach, and founder of Soccer Parenting. Skye has built Soccer Parenting into a trusted global platform that empowers parents and coaches with tools, strategies, and community to support young athletes.

In this conversation, we explore:
🌍 Skye’s journey playing soccer overseas
💡 What inspired her to start Soccer Parenting
💬 How to strengthen parent–child communication in sport
🙌 Practical ways to support youth athletes on and off the field

🎧 Listen on Spotify 👉 Here
📺 Watch on YouTube 👉 Here

Parents — if you’re looking for guidance, connection, and practical tools, Soccer Parenting is a powerful resource for families raising athletes.

Upcoming Interviews 👀

We’re still in the process of locking down times and dates with our next athlete guests. Each of them is in the middle of their competitive seasons, balancing training schedules and game days, so we’re working around their commitments.

As soon as we confirm dates, we’ll share them with you here and on our socials — stay tuned, we can’t wait to bring you these conversations.

Personal Note ✍️

This week’s theme feels personal for me. I rely heavily on routines to keep life running smoothly.

On weekdays, my mornings are almost choreographed: wake up, unload the dishwasher from the night before, shower, prep my work gear, and out the door. It’s not glamorous, but it’s predictable — and that predictability keeps stress low. On weekends, the routines look different, but they’re still there: family breakfast, sport runs, downtime.

Whenever I deviate too far from those patterns, the day feels harder. Small things get missed, I feel rushed, and tension builds. That’s the power of routines — they aren’t about control, they’re about freedom. Freedom from stress, freedom to focus on the people and priorities that matter.

And that’s the same freedom we want our athletes to experience in sport: knowing that the foundations are taken care of, so they can perform and enjoy the game.

Extra Resources 📚

Final Word ✨

“If you don’t have time to do it right, when will you have time to do it over?” – John Wooden

Routines aren’t glamorous, but they are the bedrock of high performance. They transform chaos into calm, doubt into confidence, and potential into results.

This week, don’t chase perfection — chase consistency. Each time you follow your routine, you’re casting a vote for the athlete (and person) you want to become.

Until next week — stay consistent, stay fuelled, and keep building those routines.
— Billinda & Ben


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