SPORT PSYCHOLOGY · DR. MARLON MELVILLE

Build a routine with a purpose

Choose a performance moment, give each step a function and prepare a shorter version for changing conditions.

Use a fictional or non-identifying example. This worksheet supports learning; it is not a psychological assessment. Write on a printed copy or choose “Return” to build a downloadable plan online.

1. Choose the exact performance moment

Example: preparing for the next delivery or setting up for a netball shot. Respect the rules and time available.

2. Give each step a job

Write two to four steps. For each one, state how it directs attention, organises preparation or supports execution.

3. Create a shorter backup

Which essential step or cue can you retain if the interval is shorter or the situation changes?

4. Set an evaluation plan

Across several practice trials, record routine use, the target behaviour, context and the athlete's experience. Consider other explanations.

Source: drmarlonmelville.com/learn/pre-performance-routines
Updated 16 September 2026 · Educational use