THE club championships are in full flow now & most counties are entering the knockout stages. Preparing for the ‘big game’ can be a very stressful time for both players and management. Firstly, it is completely normal for the anxiety to intensify especially on the day before the event. Below I have outlined some mental and physical strategies to help reduce nervousness and enable athletes to maximise their performance.

1 Visualize yourself winning the game.

Success, whether in sports or in life, all begins with having a goal. Your big goal is to win that game. Imagine yourself accomplishing just that. To make visualization more powerful, you can draw goal pictures and write affirmations. Look at your images and statements of success just before the game to boost your confidence.

2 Be optimistic.

Now is not the time to dwell on what you could or should have done to improve your performance. With just 24 hours or less before the game, the only thing that can help you is staying positive. Mistakes will happen during the game. Remind yourself not to dwell on your errors and instead focus on what you can do to get ahead and improve your chance of winning. I always coach my athletes – next ball, next play, next possession. You can only change the present.

3 Cut back on training.

The week / day before the competition, reduce the intensity of your physical training. You have all the work done. Make sure your body is fully rested before the game.

4 Sleep early.

Athletes who are training for a competition need to sleep 10 hours daily to recharge and improve their performance. The day before the game, sleep earlier so you won’t have a hard time waking up early for your game. Taking a 20-minute nap a few hours before the competition will also help increase your energy.

5 Eat a high-carb breakfast & lunch.

You need to eat high-carb meals before the competition because these will help optimize your performance during the game. Carbohydrates supply energy to your body, which enables you to be at your highest level for longer. Glucose from carbs has also been found to help with memory. A few hours before the game, you can refuel with healthy snacks like bananas to keep your carb levels up.

6 Prepare what you need the day before the competition.

The morning of the game can be stressful, so to avoid rushing and forgetting important things that you need for the game, organise them the day before the event. You can make a checklist of things that you need to bring with you. Tick the items off once they’re inside your bag. This will help put your mind at ease.