Skydiving at a high level takes real focus, discipline, and attention to detail. A strong pre-jump routine can shift your mindset and set you up for a solid, successful jump. We checked in with a few athletes to see what rituals help them stay sharp, stay safe, and keep performing at the top of their game…
Gear Checks: The ultimate checklist
Let’s start with the most obvious ritual: Gear Checks. Gear checks are a no-brainer. We all check our gear before boarding—but gear checks before you exit should be just as automatic. While that might seem obvious, if it’s not already built into your pre-jump routine, it’s worth finding a way to make it part of your process.
I personally check my gear several times on the plane. It only takes a few seconds, and it gives me confidence that my gear is ready to save my life—which, to me, is the most important thing.
But an effective gear check is more than just a quick glance. It starts at the beginning of the day and continues before every jump:
- Closing loop – Check that it’s in good condition and snug.
- AAD – Make sure it’s on, and double-check it throughout the day, especially on long jump days or night jumps.
- Reserve pin – Check it first thing in the morning, and again throughout the day. I’ve seen reserve pins close to coming out mid jump day.
- Chest strap – Every jump, confirm it’s routed properly.
- 3 rings – Give them a good look to ensure everything is set up correctly.
- Audibles, altimeter – Are they on, and set to the correct altitude?
- Pack job? Check to see that your pin and bridle are correctly packed.
Our gear takes a beating over a full day of jumping. The more intentional you are with your checks, the more present and prepared you’ll feel. This part of your pre-jump ritual isn’t just about habit—it’s about focus. Take a moment to really feel your gear and register what condition it’s in. Your future self will thank you.
Pre-Jump Mindset Prep
Visualization is a powerful tool and it’s something top athletes across all sports use to stay sharp and dialed in. Skydiving is no different. Mentally rehearsing your jump helps you stay calm, focused, and ready to respond when it counts. I like to walk through the entire jump in my mind before I go. From the exit to freefall, deployment, and landing, I take a moment to see and feel each stage of the jump. I also run through my EPs so my mind is already in response mode if something doesn’t go according to plan. Taking time to visualize sharpens your awareness, reinforces muscle memory, and keeps your nervous system out of fight-or-flight. It doesn’t take long, but it makes a big difference in your flying.
Cedric Viega Rios
“On training and competition jumps I visualize how my jump needs to go – only in a positive way and only the perfect jump. I never think about what not to do.”
Breathing Exercises to Calm and Center
Practicing controlled breathing helps reduce adrenaline and anxiety before a jump. A few deep breaths before exiting the aircraft can lower your heart rate and sharpen your focus.
Try a simple routine:
Inhale deeply for a count of four: fill your lungs fully, then hold for a beat.
Exhale slowly for a count of six
This longer exhale activates the parasympathetic nervous system, calming the body. Using this breathing technique, you enter a state of relaxed awareness, which not only benefits your mental clarity but also enhances your physical performance during the jump.
Inka Cagnasso
“I focus on skydiving with a calm nervous system. Just some simple breathwork before exiting the plane helps me massively to be in the right headspace and maintain focus. I also always tell myself that everything will be okay.“
Other Rituals From Other Athletes
“I try to stay consistent with my pre-jump rituals every jump, no matter the jump’s particular significance. My reasoning is that if I treat every jump the same, the big pressure moments when I really need to be locked-in will have the same routines as any other.
I have several rituals that I will briefly share. 1) I have a mantra selected that I use to focus while loading the plane. 2) I do most of the memorization in the first half of the climb to altitude. 3) The only visualization I do after 10k feet is of things in my control. Like the climb out or references I’ll be using to spot mid-jump. If you haven’t memorized the plan by then, it’s too late anyhow. 4) I use a breathing technique every jump while repeating the same mantra. These final moments are only about mindset and attitude rather than any specifics about the jump.“
“In the final minutes leading up to a green light, I direct all my attention to my breath and my heartbeat. I focus completely on them until everything else fades away and I feel them calm. It’s one last moment to collect myself before it’s time to perform.“Generally speaking, my rides to altitude have three phases. Read. Visualize. Breathe.“
Matt Leonard
Before every jump, I take a moment to visualize the plan. Seeing the flow, the timing, and how it all comes together. On high stress ones where my heart rate is racing, I add in breath work like box breathing or a double inhale to stay calm and focused. It’s about building momentum, staying sharp, and leading with intention. Even before I leave the plane.
Alethia Austin
“For thousands of jumps, I’ve used a mantra, visualization, and breathwork. I visualize the skydives 3 times as first person, 1 time as outside camera, with slow deep breathing. Then I go to my mantra at 11k, 3 deep breaths using the physiological sigh, a prayer and then another gear check. This ritual has been consistent for thousands of jumps and feels like a way to really hone my focus and calm my body and mind before a jump.“
“I definitely focus on my breathing and visualize my jump from exit through landing; on the ground and in the plane. I also check my gear before gearing up, then again before getting on the plane and one final time at 3,000ft. I have caught things on myself and others that wouldn’t have been caught without those gear checks.“
Photo by Leah Levy
The Importance of Consistency
Regularly engaging in these pre-jump rituals helps combat complacency, which can sneak in as you gain experience. Consistent rituals remind you of the importance of each detail and help cultivate a mindset of respect for the risks involved. Skydivers who have integrated these habits are not only more prepared for each jump but also contribute to a culture of safety and mindfulness in the sport.
In skydiving, preparation is not just about double-checking your gear, it’s about setting yourself up mentally, physically, and emotionally. Pre-jump rituals bring a sense of control to an otherwise high-adrenaline environment. By incorporating these habits, you can ensure that every jump is approached with respect, awareness, and a mindset that prioritizes safety. So, whether you’re tapping your helmet or visualizing each phase of the descent, remember that these small rituals are a big part of staying safe in the skies.
