Women athletes competing at the highest levels of sports often share one surprising thing in common: rituals and superstitions they rely on before big moments. 

Whether it’s a lucky snack, a strict pregame routine, or a familiar piece of clothing, these habits help athletes feel calm, confident, and mentally prepared under pressure.

The latest example comes from LPGA rising star Lottie Woad, whose gummy bear tradition with her caddie recently became a talking point after fans assumed it carried some deep meaning. Woad later explained the ritual was far more casual and playful than people imagined, but the story quickly resonated with sports fans because it highlighted something many elite athletes share: the comfort of routine during competition.

Woad’s story fits into a long tradition of women athletes embracing quirky but personal habits before competing. In a feature by The Cut, several of the world’s most accomplished female athletes opened up about the routines they follow before games, races, and matches.

Tennis icon Serena Williams admitted she has “too many superstitious rituals,” including wearing the same pair of sandals to the court, bouncing the ball a specific number of times before serving, and tying her shoelaces the same way every match. For Williams, the routines became part of her competitive mindset throughout a legendary career that included 23 Grand Slam singles titles.

Gymnast Simone Biles has also spoken about relying on familiar routines to stay grounded before major competitions. In a sport where precision is everything and the pressure can be overwhelming, consistency often helps athletes mentally settle themselves before performing.

Olympic skier Eileen Gu shared that she depends on routines to create focus before events, while tennis star Naomi Osaka has discussed habits that help manage stress and anxiety during competition. 

For many women athletes, rituals are not just about superstition. They are tools for mental preparation. 

These habits may look unusual from the outside, but sports psychologists say they can genuinely help performance. Rituals often create a sense of control in environments filled with uncertainty. Elite competition comes with enormous pressure, intense scrutiny, and expectations to perform perfectly. Repeating familiar behaviors can reduce anxiety and improve confidence.

Women athletes have increasingly spoken openly about the mental side of sports in recent years. Conversations around confidence, focus, and emotional health have become more common, making these routines feel less like quirky secrets and more like part of an athlete’s preparation process.

Some traditions are deeply personal. Former soccer star Carli Lloyd once discussed sticking to the same warmup routines before matches. WNBA players have spoken about listening to certain playlists or following strict pregame schedules. Olympic swimmer Katie Ledecky has talked about maintaining consistent routines leading up to races to stay mentally locked in.

Even seemingly small habits can become meaningful over time. A certain snack, a lucky hairstyle, or a repeated sequence before competition can evolve into something athletes associate with success and stability.

That is partly why Woad’s gummy bear tradition drew so much attention. Fans love seeing glimpses of personality behind elite performances, especially in women’s sports where athletes are increasingly building stronger personal connections with audiences. These rituals reveal that even world class competitors still search for comfort and familiarity before stepping into high pressure situations.

From Serena Williams’ match day routines to Lottie Woad’s gummy bears, women athletes continue to show that preparation is not always just physical. Sometimes confidence comes from something much smaller: a habit, a ritual, or a tradition that simply makes them feel ready to win.