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We all know how important game day is, and we always want to come away with a win. Get yourself as ready as possible with our top game day preparation tips!
The day before: Hydration – think ahead and start increasing your water intake 1-2 days before (especially if hot weather is forecasted). The negative effects on performance are seen at as little as 2% loss of body weight.
To make sure you are well hydrated:
Start drinking water from the moment you get up in the morning
Place you water bottle in eye sight – on your desk, while you’re in the car, while you watch TV etc.
Aim for pale, straw coloured urine (this is a good indicator of hydration status!)
The night before: Sleep – Athletes require >8 hours of sleep each night for both injury prevention and performance.
= slower reaction times
= decreased accuracy
= poor decision making and cognitive function
= increased stress response
= reduced ability to recover
How to improve sleep:
+ Create a consistent sleep routine
+ Avoid screen time 30-60mins before bed time
+ Ensure room is dark, quiet and not overly hot
+ Avoid caffeinated drinks after midday
+ Trial sleep apps such as Headspace, Calm or Beditations
The morning of: Create your own game day routine. Whether it’s listening to your favourite music or doing some positive self talk.
If you have an afternoon or night game, go for a short light walk or spend 10minutes foam rolling your muscles (1 minute per muscle group).
Pre-game: Be pro-active when it comes to injury prevention!
Before your team warm-up spend some time “activating” the muscle groups that are required for when you play. You may have hard the term “pre-activations” or “prehab.” Essentially, this is a way of engaging your muscles.
It involves choosing 4-5 exercises that target specific muscle groups used in your chosen sport. For example; in football you may include exercises that focus on muscle groups such as the hamstrings, adductors (groin) and glutes.
By performing these exercises, you are establishing a mind-muscle connection between your brain and the targeted muscle group. Muscles that may be weak or under-used are warmed-up and can increase your overall power, acceleration and explosiveness.
TIP: Add in some single leg balance (OR single leg balance with volleys) OR hopping to help “activate” your ankle stabilisers and get your brain switched on for poor field conditions.
Book an appointment at Coast Sport by calling 4356 2588 or book online via the button below.