By OkayGoal 
Preparing to play your best on the pitch is about more than talent. The mental and physical preparation is just as crucial in creating a winning strategy. You can train for a specific game against a specific team for hours on end, but without adding consistent routines related to practice, nutrition, mentality, and flexibility — the physical piece falls short. This type of professional preparation is not easy, but by building in these routines, your game will get better and better. See below for tips on how athletes prepare mentally and physically for a game, using techniques that the greatest athletes swear by.
1. Constantly prepare.
The best pros don’t wait until game day to prep. They are working hard behind the scenes, building strength, practicing drills, and smoothing out any kinks from the previous game.
Abby Wambach, for example, used to prepare using an explosive strength training workout, prioritizing five reps of “moving explosively” rather than doing more reps at a slower pace with less weight.
2. Build a routine into the game day.
A bowl of yogurt. Photo by Life Of Pix/PexelsElite athletes don’t leave game day to chance. Most have a personalized routine that helps them get into the right headspace. Trinity Rodman may have described her routine as “chaotic” on her TikTok, but she actually shared some strategic choices that she finds integral to her success. One is making sure not to sleep in on game day, to prevent her from feeling sluggish.
@wtopnews Trinity Rodman’s game day routines are chaotic. After slowly waking up, the Washington Spirit forward enjoys a sesame bagel with strawberry cream cheese as the day picks up pace. @washington_spirit See the full interview at WTOP.com. Link in bio.
This often includes:
- Waking up at a consistent time
- Eating a familiar, balanced meal (Rodman loves bagels, but also mentioned smoothies, acai bowls, or protein pancakes!)
- Get confident (For Rodman, this includes finding the best game-day fit.)
- Doing a set warm-up sequence
3. Stay present.
Mental rehearsal is a secret weapon. Many top players, like Christen Press, use meditation and yoga to calm their minds.
Some players also visualize themselves performing well. Kristen Edmonds, recently of the Tampa Bay Sun FC and KC Current, spends time picturing her success.
Alex Morgan’s routine, before she retired, was also heavily focused on breathwork and meditation.
The mind is a powerful tool for elite performance and one of the best ways top athletes prep mentally for a game.
4. Prioritize recovery leading up to game day.
Woman in Gray Tank Top Lying on Bed. Photo by Andrea Piacquadio/PexelsTop athletes know that how they treat their bodies 24 to 48 hours before the game is critical. Sophia Smith, prior to the Olympics, shared that her routine included self-care such as foam rolling, an exfoliating shower, and nighttime tea. “I’m all about my home feeling like my sanctuary,” Smith told SELF. “Like I mentioned, I’m big on protecting your peace, and I think the nighttime routine is something that I have a lot of control over.”
Other potential self-care prep and recovery activities can include:
- Hydrating well
- Getting quality sleep
- Doing light activity or stretching to keep muscles loose
- Calming the mind
5. Focus on what you can control.
Weather, referees, opponents — these are all factors beyond any athlete’s control. The best players focus on what’s within their control, like their attitude, preparation, and mindset.
6. Reflect and adjust accordingly.
There’s a reason why we hear similar refrains during post-game interviews with the losing team. “We can be better.” “It was a bad game, but we are capable of more.”
Top players (and teams) regularly review what works and what doesn’t. They learn from wins and losses so they can come back even stronger.
Next time you reflect on how to train and recover like a pro athlete, remember these tips for mentally and physically preparing for a game. Sleep, nutrition, meditation, and intentional movement are all essential ways to train like a pro.
_
GIRLS SOCCER NETWORK: YOUR SOURCE FOR GIRLS SOCCER NEWS