Watch the best rodeo athletes before a run and you will notice something. They look steady, and they look familiar. They do the same things in the same order, whether it is a small local event or a major finals. That is not luck or superstition. It is a pre-run routine, and it is one of the most practical mental tools an athlete can build. If you have been searching for how to stay calm before a rodeo run, how to stay focused during competition, or how to ride in the arena the way you ride at home, a pre-run routine is a great place to start. This post shows you what one looks like, how to build your own, and how to keep it working when plans change.
What is a pre-run routine, and why do rodeo athletes need one?
A pre-run routine is a short, repeatable sequence of actions and thoughts that an athlete uses before every run. It usually includes a few physical steps, a breathing or calming piece, a focus or planning piece, and a clear signal that says, "It is time to go." The goal is simple. It helps you arrive at the start of your run in a steady, prepared, and focused state, no matter what is happening around you.
Rodeo athletes need routines for a very practical reason. Competition days are unpredictable. You may be waiting for hours, watching other runs, dealing with crowds, adjusting for the ground, and managing a horse or animal that is also feeling the atmosphere. Without a plan, your mind and body drift wherever the environment pulls them. One athlete spends the morning scrolling and worrying. Another spends it replaying a mistake from the last event. By the time the run arrives, they are tense, distracted, or flat.
A routine takes that guesswork out. It gives you something specific to do with your hands, your breath, and your mind at a time when it is easy to feel scattered. It also gives you a sense of control. You may not control the draw, the ground, or the score, but you do control your routine.
Another benefit is consistency. Athletes who use the same routine at practice and at competition create a bridge between the two. Your brain starts to recognize the sequence as the signal for performing, which makes it easier to bring your best skills to the arena. This is one reason routines help close the gap many athletes feel between practice and competition. My post on the mental side of consistency in rodeo explores that gap in more detail.
It is also worth saying what a routine is not. It is not a lucky charm, and it is not a ritual you must complete perfectly or the run will fail. A good routine is flexible, short, and built on skills that actually help. It supports your performance, but it does not guarantee a result, because rodeo always involves factors no athlete controls. What it can do is help you show up as prepared and steady as possible.
Why does a pre-run routine calm nerves and sharpen focus?
A routine works for a few connected reasons, and understanding them helps you build one with purpose instead of copying what someone else does.
First, routines create predictability. When you are nervous, your brain is scanning for what might go wrong. A familiar sequence tells your brain, "I know what comes next, and I have done this before." That sense of familiarity can lower alertness and make the situation feel less threatening.
Second, routines direct attention. Nerves tend to pull your mind toward the future, with worries about results, or toward the past, with replays of earlier mistakes. A routine gives your attention a job in the present moment. Each step asks you to notice something, such as your breath, your hands, or your focus point, which crowds out the noise.
Third, routines regulate the body. Many routines include slow breathing, muscle release, and grounding, which help bring a racing system back toward a useful zone. If you want a full breathing sequence, my post on how to calm your nervous system before a rodeo run walks through one in detail.
Fourth, routines build associations. When you repeat the same sequence before good runs, practice runs, and calm moments, your brain begins to link the sequence with being ready. Over time, simply starting the routine can nudge your body and mind into a performance state. That is why consistent practice matters so much. A routine you only use at big events has not had a chance to become automatic.
Finally, routines protect against distraction. When you have a set plan, it is easier to politely step away from the conversations, comparisons, and rumors that can pull you off course before a run. You are not being rude. You are protecting your preparation.
Put together, these effects explain why so many high-level athletes in many sports rely on routines. They are simple, but they speak directly to how the mind and body respond to pressure. And the best part is that they are trainable, which means any athlete can build one.
The four parts of a pre-run routine that works
You do not need a long or complicated routine. In fact, shorter is usually better. Most effective routines include four simple parts, and you can customize each one to fit your style and your event.
- The body piece. This is something physical that gets your body ready and releases tension. It might be a few shoulder rolls, a loosening of your hands and jaw, a short walk, or a bit of light movement. The aim is to feel loose and awake, not stiff or sluggish.
- The breath piece. Slow, deliberate breathing with a longer exhale helps settle your system. Even three to five rounds can make a noticeable difference. Pair it with a cue word if you like, such as "steady" or "smooth."
- The focus piece. This is where you decide what you are paying attention to during the run. Choose one or two process cues, such as "soft hands," "eyes up," or "stay committed." Keep it simple and focused on things you control, not on the score or placing.
- The go signal. Pick a clear moment that tells your brain the routine is complete and it is time to perform. It might be a final exhale, a nod, touching your saddle horn, or a short phrase like "let's go." This marks the shift from preparing to doing.
Think of these as building blocks. Some athletes add a short visualization or a moment of connection with their horse. Others keep it as simple as a breath and a cue. What matters is that every piece has a purpose and that the whole routine feels natural to you. SAM Coaching athletes learn the SAM HABITS, a practical system that combines proven sports psychology tools with rodeo-specific application so athletes can finally perform in competition the way they train at home. The Be BRaVe routine is one of the first mindset training tools we help athletes develop, because it gives them something solid to lean on when pressure rises. Not yet ready to join the SAM Coaching team? That's okay. Keep reading to learn how to create your own pre-run routine.
How to build your own pre-run routine step by step
The best routine is one that fits you. Copying a famous athlete's habits might not work if your style, energy, and needs are different. Here is a simple process for building a routine that is truly yours.
- Notice what you already do. Before changing anything, look at your current habits before a run. Which ones help you feel ready, and which ones leave you scattered or tense? Keep the helpful ones.
- Name your target state. Ask yourself how you want to feel when you enter the arena. Some athletes ride best feeling calm and grounded. Others need more energy and edge. Knowing your target helps you choose the right tools.
- Choose three to five elements. Pick one or two from each of the four parts described above. Resist the urge to add more. A routine you can finish in two to five minutes is much more likely to stick.
- Write it down. Put the sequence on paper or in your phone in clear, simple steps. Seeing it written makes it concrete, and it is easier to refine.
- Practice at home. Use the routine before practice runs and ordinary rides, not just at competition. The more often you use it in calm conditions, the more automatic it becomes.
- Test it in low-pressure events. Try it at a practice, a jackpot, or a local rodeo before relying on it at a major event. Notice what works and what feels clunky.
- Adjust and keep it steady. After a few tries, trim anything that does not help and keep what does. Once you have a version you like, stay with it for a full season before making big changes.
One common question is how long to practice before a routine feels natural. Most athletes notice a difference within a few weeks of regular use, though it varies. Patience matters. If the routine feels awkward at first, that is normal. Every new skill feels strange before it feels easy. It also helps to ask a coach, parent, or trusted friend to watch and give feedback. Sometimes others notice details you miss, such as tension in your shoulders or rushing through the breath. And if you want to deepen the focus piece, our post on self-talk for athletes shows how to choose words that support your run instead of undermining it.
Visualization before a run: how to rehearse your run in your mind
Visualization is one of the most searched mental tools in rodeo, and it fits beautifully into a pre-run routine. When done well, it helps your brain and body rehearse the run so it feels familiar when you start. Here is how to make it work.
What to picture
Use as many senses as you can. See the arena, feel the movement of your horse or the animal, hear the sounds, and notice how your body feels as you ride smoothly and make good decisions. Picture yourself from the inside, as if you are living the run, not watching it on a screen. Include the start, key moments in the run, and a strong finish. It is okay to picture small challenges, like a bump or a quick adjustment, as long as you see yourself responding calmly and well.
How long and when
Short sessions are usually enough. Thirty seconds to two minutes before a run is plenty. Longer sessions can be done at home, in the evening, or the night before. Many athletes like to practice visualization regularly during the week so it becomes second nature, then use a short version at the event as part of their routine.
Keep it realistic and positive
Aim for vivid, believable images instead of perfect, fantasy runs. Picture what you can control and how you want to ride. If your mind drifts toward a past mistake or a fear, gently bring it back and replay the scene with a different response. Visualization is not about forcing positive thoughts. It is about giving your mind a clear, helpful picture to follow. If you are working through a tough memory or fear, take it step by step and consider working with a coach. My post on visualization for injured rodeo athletes shows how powerful this tool can be even when you cannot ride.
How do you stay focused during competition when plans change?
Anyone who has competed in rodeo knows that plans change. A draw moves up. A delay stretches the afternoon. A horse acts differently than expected. The ground changes, or something unexpected happens right before your turn. If your routine only works when everything goes perfectly, it will fall apart exactly when you need it most. The solution is to build flexibility into your routine from the start.
One simple approach is to create three versions. The first is your full routine, which might take five to ten minutes when you have time and space. The second is a short version, around one to two minutes, that keeps your key pieces, such as a few breaths, a body check, and your focus cue. The third is a quick reset, about thirty seconds, for those moments when you are suddenly called up or thrown off. Each version includes the same core elements, so your brain still recognizes the pattern.
When something unexpected happens, notice it, take a breath, and choose the version that fits the time you have. Tell yourself, "I can't control that, and I can control my next few moments." That one sentence helps pull your attention back to what matters.
It also helps to plan for common disruptions ahead of time. Ask yourself what you will do if your run is delayed, if you feel rushed, or if the warm-up goes badly. Having a ready answer takes some of the surprise out of the situation. Many athletes keep a short list in their gear bag or phone as a reminder.
If something does go wrong in a run, a good routine also includes a plan for what happens next. My 30-Second RESET gives you a quick way to recover from a mistake so it does not carry into the next run. Pairing a pre-run routine with a post-mistake reset gives you a complete loop for staying steady.
Flexibility is a sign of a strong routine, not a weak one. Athletes who can adapt while staying anchored to their core steps tend to handle the unpredictable nature of rodeo with more confidence and less stress.
Common pre-run routine mistakes to avoid
Even a well-intended routine can lose its power if it is built or used the wrong way. Here are some of the most common mistakes athletes and families make, along with simple fixes.
- Making it too long or complicated. If your routine takes twenty steps, it will be hard to repeat under pressure. Trim it down to the essentials that truly help.
- Copying someone else's routine exactly. What works for a friend may not fit your temperament or event. Borrow ideas, then adjust them to match your style.
- Only using it at big events. A routine that appears for the first time at finals has not had time to build familiarity. Use it at home and in low-stakes settings so it becomes automatic.
- Treating it like superstition. If you believe the run will fail when a step is skipped, the routine becomes a source of stress. Think of it as a helpful tool, not a requirement for success.
- Changing it after every bad run. One tough result does not mean the routine failed. Look at the whole pattern over time before making changes.
- Using it to avoid feelings. A routine should help you work with nerves, not pretend they do not exist. It is fine to feel nervous and still do your routine.
- Skipping the practice. Reading about a routine is not the same as using it. The benefits come from repetition.
If you notice any of these in your own approach, there is no need to feel discouraged. Most athletes run into at least one of them. The fix is usually small. Simplify, practice more often, or loosen your grip on perfection. Another helpful habit is to review your routine at the end of each season or after a block of events. Ask what felt useful, what felt forced, and what you might add or remove. Treat it as a living tool that grows with you. Athletes change, and routines can change with them, as long as the core pieces stay steady enough to remain familiar.
How can parents support a pre-run routine without taking it over?
If you are a rodeo parent, you may be wondering how to help your athlete with a pre-run routine without stepping on their toes. The key is to support the routine, not run it. Athletes build the strongest habits when the routine belongs to them, which is also how mindset coaching works best. Start by showing interest instead of giving instructions. Ask, "What do you do to get ready?" and "What helps you feel steady?" Listen to the answers and treat them with respect. When an athlete feels heard, they are more likely to stick with the habits they have chosen.
Next, protect the space. In the minutes before a run, many athletes need quiet, simple, and familiar surroundings. Keep conversations light, hold off on technical advice, and avoid bringing up results, rivals, or stress. A calm presence and a few warm words go much further than a pep talk. If you want ideas for what to say after the run, my post on what to say after competition instead of "Did you win?" offers simple phrases to use. I also created a Parenting Workbook you can purchase from my SAM Coaching store that outlined various scenarios with suggestions of what to say in the moment and what not to say to best support your athlete.
You can also help with logistics. Build in time so your athlete does not feel rushed, keep gear organized, and help them find a quiet spot when the environment is hectic. Small things like these make it easier for athletes to actually use their routine.
Finally, celebrate the habit, not just the outcome. When you notice your athlete sticking to their routine, adjusting after a delay, or using their tools after a mistake, tell them. Saying "I saw how steady you stayed in the alley" reinforces the behavior you want to see more of. It also reminds your athlete that your pride is not tied to the score.
If you want a bigger picture of how families can build a strong mental game, read my post on the mental game of rodeo and how to give your athlete an edge. When athletes and parents work together, with the athlete in the lead and the parent in support, the routine becomes a shared source of confidence.
A strong pre-run routine will not guarantee a win, but it can help your athlete step into the arena steady, focused, and ready to ride the way they train. If you are ready to build a routine that holds up under pressure, you can work with me through virtual coaching sessions, or athletes can purchase my introductory online course and learn the skills at their own pace. Whether you are an athlete who wants a plan for the next event or a parent who wants to support your athlete the right way, I would love to help you take the next step.
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