How to Prepare Like a Pro: Getting Ready for a Big Game

There’s nothing quite like the thrill of a big game—the energy in the air, the anticipation, the hope that all your hard work will pay off. But great performance doesn’t start when the whistle blows, or the first ball is tossed into play. It starts long before, in the way athletes prepare, and make sure they’re at their best when the game starts.

For young players, preparing for a game calls for more than just practice. It’s about getting in the right mindset, building physical strength, and being able to lean on their family and teammates for support. From pre-game rituals to fueling up properly, every step helps an athlete feel confident and ready for the big game.

Here are a few tips to ensure players are prepared, focused, and ready to give it their all when game day arrives!

Mental Preparation - Get in the Zone

When it comes to preparing for a big game, the mind plays just as important a role as the body. Mental preparation can help calm nerves, boost confidence, and keep focus sharp even under high-pressure moments. But how do you get into this mindset?

Visualization and Focus

Before game day, encourage young athletes to take a few quiet moments to imagine themselves succeeding, making a game-winning shot or executing a perfect play. When athletes mentally rehearse what they want to happen, it feels more familiar and achievable.

Staying focused is also crucial. It’s easy for young athletes to get distracted by the crowd, mistakes, or even the pressure to play well. Encourage them to focus on just one thing at a time, whether it’s making a solid pass or focusing on their positioning. This keeps their mind in the present moment, instead of getting overwhelmed by everything happening around them.

Mindfulness practices, such as focusing on deep, slow breaths, can also help athletes stay grounded and calm when the game gets intense.

Creating a Game Day Routine

A game day routine is a simple but powerful way to help athletes feel prepared and in control before the game begins. When they know what to expect, it’s easier to keep a clear head as the game approaches.

Here are a few ideas for building a pre-game routine:

• Listening to music: Music is a great tool for boosting energy and getting in the zone. Pick tunes that are upbeat and inspire motivation.
• Stretching and warm-ups: A good physical warm-up helps muscles feel loose and ready to go, while also mentally preparing the athlete to focus on the game.
• Setting personal goals: Encourage athletes to set a small, reasonable goal for the game. This could be something like “I want to get at least five good passes” or “I’ll communicate with my teammates.”

Physical Preparation - Train Like a Pro

Great athletes don’t just rely on talent; they put in the work to keep their bodies strong, energized, and ready for game day. Preparing physically means training, getting enough rest, and fueling up with the right foods. With a few simple habits, young athletes can set themselves up for success when it’s time to compete.

Strength & Conditioning

Regular exercise is key to building strength, endurance, and flexibility. Simple bodyweight exercises like squats, lunges, and push-ups help athletes stay strong, while activities like jumping drills or short sprints improve stamina. Stretching before and after practice is also essential, keeping muscles flexible and reducing the chance of injury.

Tip: In the days leading up to a big game, it’s best to take it easy. Light movement, like an easy jog or gentle stretching, can keep the body loose without causing exhaustion.

Rest & Recovery

Rest is just as critical as training. A well-rested body reacts faster, stays focused longer, and has the energy to push through tough situations in a game. Getting 8-10 hours of sleep in the nights leading up to the game allows the body more time to recharge. It can also be helpful to unplug from screens before bedtime since too much screen time can make it harder to fall asleep.

And while practice is important, overtraining can do more harm than good. It’s okay to take a rest day before a big game—sometimes, taking a break is exactly what the body needs. Without proper recovery, even the best athletes can feel sluggish and worn out before they even start playing.

Nutrition & Hydration

Food is fuel, and what athletes eat in the days leading up to a big game can make a real difference in their energy levels and stamina. The right balance of carbohydrates, protein, and healthy fats helps the body stay strong and ready for competition.

On game day, try having a lighter snack, such as:

• A banana with peanut butter
• Greek yogurt with granola
• Whole-wheat toast with avocado
• A smoothie with fruit, protein, and almond milk

And don’t forget to hydrate! Dehydration can cause fatigue, cramps, and slower reaction times. Athletes should start drinking plenty of water in the hours before the game and sip it throughout the day. If the game is long or played in hot weather, an electrolyte drink can help replace lost minerals and keep energy levels high.

What to Do on Game Day

The big day is finally here! Game day can be both exciting and a little nerve-wracking, but with the right preparation, young players can step onto the field or court ready to give it their best. Follow these tips to keep game day calm and positive:

Pack the Essentials

Start by making sure everything is packed the night before so there’s no rushing on game day. A packed bag means no scrambling at the last minute to find a missing jersey or water bottle! Here’s a quick checklist:

• Uniform & shoes: Make sure they’re clean and ready to go.
• Water bottle: Stay hydrated! Bring a full bottle and sip throughout the game.
• Snacks: Healthy, energy-boosting snacks like fruit or granola bars.
• Gear & equipment: Depending on the sport, this could be shin guards, a mouthguard, a ball, or extra socks.

Parent Tip: Encourage your athlete to pack their own bag (with some guidance) to help them take responsibility for their gear. Do a quick double-check together before leaving to prevent any game-day mishaps!

Arrive Early

Rushing to a game can cause unnecessary stress, so plan to arrive at least 30-45 minutes early. This allows time for a proper warm-up, settling in, and getting into the right mindset before the action starts. If nerves start to creep in, consider establishing a pre-game routine, such as listening to music or deep breathing, to ease tension.

Reflecting and Celebrating After the Game

After the game, take time to reflect on the experience—whether it was a win or a loss. Focus on what went well and what can be improved for next time. Every game is a chance to learn and grow, and even if the outcome wasn’t what was hoped for, there’s always something positive to take away. Be sure to celebrate the effort, teamwork, and all the progress made!

Compete at CPSC

At Cedar Point Sports Center (CPSC), we’re here to help young athletes grow and thrive by providing the perfect environment for practice, training, and fun. Give your child the chance to experience the excitement of competition firsthand—check out our leagues and tournaments!