Game Day Habits of Elite Athletes
The best athletes don’t just rely on talent to get them wins on game day, they build their own recipes to success through the trial and error of a game day routine. These routines can cover everything from sleep to timing of meals to visualisation methods but it all depends on what works best for each individual. Here is a breakdown of things to consider when creating your own Game Day Routine:
1. The Night Before a Game
Sleep Habits: 7-9 hours of quality Sleep is non-negotiable. Avoid screens 30-60 minutes before bed to aid sleep quality.
Hydration: Elite athletes consume 80% of their daily fluids before 4pm, this ensures sleep is uninterrupted. This strategy supports mental focus through aiding sleep quality.
Meal Timing: Dinner should be consumed 3-4 hours before bedtime. This timing will aid the digestive process and will promote better sleep quality also improving mental focus.
Mental Preparation: Athletes engage in visualization and mindfulness exercises to calm pre game nerves to enhance focus. This is also a great time to look at scouting reports and notes given to you by your coach.
2. Morning of the Game
Wake Time Consistency: Maintaining a consistent wake time helps with the body’s ability to regulate internal clock which ensures optimal alertness and energy levels.
Light Movement/Mobility: Gentle stretching or a short walk can help with the increase of blood flow and reduction of muscle stiffness preparing the body for more intense activity.
Pre-Game Meal: A balanced meal 2-3 hours before the game should include Low-GI carbohydrates for slow releases of energy, protein for muscle repair and healthy fats for sustained energy.
Avoiding Distractions: Limiting exposure to social media and focusing on pregame rituals can help an athlete stay mentally prepared and calm.
3. Mental Focus & Mindset
Pre-Game Visualization: Athletes use visualization to mentally rehearse game scenarios to prepare for various situations which may unfold in the game.
Medication & Breathwork: Different techniques are used to reduce anxiety, enhance focus and boost confidence pre game.
Listening to Music: Specific playlists help athletes get into the zone, elevating or suppressing mood and increasing motivation.
Habits & Routines: Consistency in pre-game rituals, such as specific warm-ups or mental exercises signal to the brain that it’s time to perform.
Handling Pressure & Blocking Out Noise: Techniques to help reframe anxious thoughts as excitement and using positive self talk can help you maintain composure under pressure.
4. Physical Warm-Up Routine
Mobility & Activation: Dynamic Stretching and activation drills of sport specific muscles groups and joints adequately prepare the body for activity and help reduce the risk of injury.
Pre-Game Run-Throughs: Slowly build the intensity while simulating game movements to prepare the body for the intensity of the competition.
Sport-Specific Movements: Include lower intensity drills which mimic game scenarios to enhance readiness and performance.
Length of Warm-Up and Timing: A 20-30 minute warm up starting 60-90 minutes pre-game allows for optimal physical and mental readiness therefore optimising performance.
5. Nutrition & Hydration
Ideal Pre-Game Meals/Snacks: A balanced meal 2-3 hours pre-game like previously mentioned and a light snack 30-60 minutes pregame with High-GI carbohydrates to provide fast energy is ideal.
Hydration Plans: Consistently drink water through the day and maybe include sports drinks for fueling during the game.
Caffeine Dosage & Timing: Moderate caffeine intake, such as a cup of coffee, can enhance alertness and performance when consumed 30-60 minutes before the game.
6. In-Game Focus & Reset Habits
Resetting After a Mistake: Breathing techniques and positive self talk can shift mental focus to quickly move on from errors and maintain focus.
Breathing Routines Between Plays: Controlled deep breathing during breaks in plays can help regulate heart rate and calm nerves during high-pressure moments.
Staying Locked in on the Bench: Mental engagement through team communication keeps athletes focused when not actively playing.
Managing Emotions in High-Pressure Moments: Mindfulness and breathwork techniques, like box breathing, help athletes maintain composure under pressure.
7. Post-Game Recovery
Nutrition Immediately Post-Game: Consuming a balanced meal with quick carbohydrates and protein within an hour post-game can help aid in muscle recovery and glycogen replenishment.
Cool Down Methods: Stretching, ice baths, contrast therapy and compression garments can help reduce muscle soreness and accelerate recovery.
Reflection Process: Some athletes use the ‘24 hour rule’, allowing them to reflect on performance and enjoy a win, learn from mistakes and avoid getting too high or too low post-game.
8. Real Life Examples
Take a look through some professionals athletes routines:
Ci Micheal: Game Day Morning Routine as a Professional Volleyball Player
Final Thoughts
Not everyone is the same, some things work differently for other people. It’s important to develop your own routine overtime based on what works for you.
Once you figure out what works well for you, trust your routine and rely on it to keep you physically and mentally sharp for each game.
Benjamin Galea
Senior High Performance Coach
SRA Sports Therapy