My 5 Biggest Pet Peeves on Game Day

In my last two articles, I shared with you My 4 Biggest Pet Peeves in Sport Training and 5 “Must Dos” for Quality Sport Training. This article and the one to follow shifts from practice to game day and focuses on what athletes should and shouldn’t do to fully prepare themselves for competitive success..

Let’s start with some basic beliefs that we can all agree on about game day.

First, there is no more important time in athletes’ lives for them to do everything they can to maximize their preparedness than on game day. The simple calculus is that athletes won’t perform to the best of their ability if they are not optimally prepared physically, mentally, and with their equipment. Second, the reason why this preparation is so vital is because there is so much on game day that is outside of their control including weather, field/course/court conditions, officials. As the poet, Robert Burns, noted, “the best laid schemes o’ mice an’ men.” Or, in my less-poetic language, “S&%# happens on game day!.

Because of this conflict between controllables and uncontrollables, athletes must be deliberate and committed in doing what will help them perform their best on game day. Yet, as I attend games as both a sport psychologist and as a parent, I see so many athletes doing the exact opposite, that is, doing things that will prevent them, physically or mentally, from being prepared to perform their best on game day.

With that introduction, let me now share with you My 5 Biggest Pet Peeves on Game Day:

1. Eating an unhealthy breakfast on the morning of the game. What athletes eat the morning of a game is the fuel that propels them in their performances that day. Yet, I have seen so many athletes eating, well, junk before they head out for the day. For example, I was at series of competitions and I couldn’t believe the number of athletes who were walking around with donuts, cinnamon buns, coffee, and even French fries (hey parents, shame on you for allowing that!).

Tip. Eat a healthy breakfast consisting of a good combination of carbs and protein with low sugar. Examples include eggs, oatmeal, yogurt, and fruit.

2. Being on their phones at the start of game day. First, let me clarify that listening to music on phones can be a beneficial “mental tool” on game day. Music generates positive emotions, builds confidence, adjusts intensity, and can provide a positive distraction. However, if athletes are staring at their screens, whether checking their social media, texting with friends, watching videos, or playing games, that is not helpful.

Tip. When you head to the game, put your phone away. Before the game, you should be doing a physical warm-up, hydrating, eating a healthy breakfast, and getting your gear together. In other words, doing things that prepare you to perform your best.

3. Not having a pre-game routine. One of the worst things that athletes can do on game day is doing whatever, meaning not having a clearly defined routine they follow. I see so many athletes approaching their game day in a haphazard way, whether it’s little or no physical warm-up, a random sport warm-up, not reviewing technique or tactics, and mostly just standing around and waiting for their game to begin. This approach is a recipe for failure on game day even before athletes enter the competitive arena.

Tip. A pre-game routine is the most powerful mental tool that athletes have available to them to ensure total preparation on game day. Design, use, and ingrain a detailed pre-game routine. This routine should begin when you get up in the morning and be completed when you leave enter the field of play. It should include everything that can impact your performance on game day including physical, mental, equipment, nutrition, and social interactions.

4. Not warming up enough before games. Here’s what I see so often at games. Athletes will do a brief warm-up, then go hang out until it’s game time. Moreover, I mostly see athletes these days sitting around, all of them staring at their phones.

Tip. Getting moving! The most important part of a pre-game routine is the sport warm-up. It gets the muscles firing and primed. This warm-up reminds the mind and body of key technical cues. It helps you simulate aspects of the upcoming game. The warm-up helps you achieve your ideal physical intensity and mental focus. And it builds confidence in yourself before you have to “throw it down” in your game.

5. Bonus pet peeve: Not packing the night before the game. I can’t tell you how many times I’ve arrived at games and heard athletes say, “Oh no, I forgot my _______ [fill in the blank]!” I seen athletes forget their uniforms, shoes, racquets, clubs, bats, the list goes on. What’s the most common reason? They packed the morning of the game! And what effect does it have on athletes on game day? Well, they typically freak out! Stress, worry, and doubt are common emotional reactions, none of which play well with feeling calm, confident, and focused, all of which are necessary for great sports performances.

Tip. In many sports, there seems to be far more “stuff” required for game these days compared to back in the day. And with more stuff to bring, there is greater opportunity to forget essential stuff. So, make and print out (or have on your phone) a list of everything you’ll need the next day. Then, review the list and pack everything the night before. If there is anything you can’t pack till the morning, either set a reminder on your phone or write a note to yourself.

The bottom line is that, on game day, you want to do everything you can to be prepared to perform your best. By simply avoiding my 5 pet peeves, you set yourself to perform well and achieve your goals on game day.

It’s never too late to begin mental training during a competitive season. Take a look at my online mental training courses designed specifically for athletes.