by Dana Cavalea July 15, 2015

When it comes to optimum performance most would feel it begins with having a body that is optimally strengthened, conditioned, and skill trained for success. This strategy works from a physical standpoint, but what drives physical performance and the committment to preparation, attitude, and committment? This begins with the mind. Mental Performance drives physical performance and results.

If you take yourself out of the game mentally, your physical performance will be limited no matter how "well-trained" you are. With that said, how much emphasis do you place on your mental performance and training of mental performance? Do you even know how?

Developing healthy "routine" based strategies will create consistency, comfort, confidence, and most importantly an environment that facilitates and supports optimal on-field, in-life performance. The top athletes I have had the opportunity to work with and train were the most consistent in their "routine."  The routines were all different, the backgrounds were all different, the sports were different, but the results were the same; success. 

These athletes developed a "routine" that worked for them from the amount of hours they slept, the foods they ate, their meal schedule, training schedule, warm-up plan, mental prep, pre-game warm-ups, to the time they allotted for family, friends, and entertainment. Everything was planned and calculated. 




The difference between the 3 levels above is consistency. If you adhere the the routine once per month or week it can be considered "bad." As frequency increases, you will move to different levels along the continuum. Those that participate in their routine daily tend to have the greatest results.

Sample Routines are based around:






-Fueling/ Eating

-Performance Training/ Exercise

-Silent/ Quiet Time


There are a multitude of ways to build this "routine" but make sure you build it around you, you adhere to it, tweak as needed, and most importantly stay consistent.

Consistency delivers positive results over time; provided your routine and habits are positive.



Dana Cavalea
Dana Cavalea

Dana Cavalea is the World Champion Director of Strength and Conditioning & Performance of the New York Yankees. Currently, he is a High Performance Speaker & Consultant to Pro Athletes, Entrepreneurs, Business Executives, and Workforces on lifestyle strategies to reduce stress, improve work/life integration, and most importantly improve daily performance /outcomes. Book Dana to Speak at your Company Event or Conference Today!

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