The Art of Competition: Tips for Game Day Competition Prep

The Art of Competition: Tips for Game Day Competition Prep
By: Coach Nichole

You’ve put in the hard work, now it is time to show off all your training at the big event. While the training hours have been logged, you can’t forget about competition prep and game day execution. This is equally as important for your competing; whether it is for a one day event or a multi-day competition. Here’s a comprehensive guide to help you optimize your performance on competition day by making the most of your day of preparation and game day routine. And to take your training to the next level, check out Invictus Athlete-designed to help you compete at a higher level in the sport of fitness. 

1. Focus on Recovery Prior To Competition

The week leading up to your competition is not the time to push your limits with intense workouts. Instead, focus on recovery to ensure your body is in peak condition. Prioritize light activities such as mobility, touching on skill work or Zone 2 sessions. These types of sessions help to keep your muscles loose, mind relaxed and reduce the risk of injury. Plus, we want you chomping at the bit to compete; not feeling tired and burned out. 

2. Nail Down Your Game Day Nutrition

Having a plan for your pre and post workout meals will help tremendously on game day.  Now is not the time to try something new and avoid making drastic changes to your nutrition, as this could lead to digestive issues. Instead, focus on familiar, easily digestible meals that you’ve consumed in your training. Keep things as similar to your regular gym training as on game day. You’ll likely not want to eat much due to nerves so have easy to digest meals and shakes on hand. Hydration is also critical; drink plenty of water the week leading up to your event to ensure you start the competition well-hydrated. If you will be competing in an area that is very hot or humid please ensure you are replenishing with electrolytes as well; otherwise you’ll hit a wall and have a hard time recovering.

3. Plan Your Gear and Equipment

Ensure you have all your competition gear ready to go. This includes all your different shoes, change of clothes if you have multiple events, grips, jump rope, a back up jump rope, lifting belts etc. We’d also recommend bringing gear that you normally use for your warm-ups like bands, foam rollers and lacrosse balls. You many not know how equipped the warm-up area at your event will be so overpack with your gear. And don’t forget essential items such as a water bottle, ear buds, and a towel for post cold plunge. Write a long list of items you use during the week so you can check it off when packing.

4. Get Familiar with the Events & Venue Before Game Day

This will depend on when the events are released but when they are, take time to visualize the event. Visualize walking out to the competition floor, the flow of the event and your transitions. This will help calm some nerves and will reduce confusion during the event. If you are able, familiarize yourself with the layout of the competition venue, including the warm-up area. Knowing where everything is can reduce pre-competition stress and help you navigate the day more efficiently.

5. Visualize Success

Mental preparation is just as important as physical readiness. Spend some time visualizing your performance and success. Picture yourself executing movements with precision and confidence. This mental rehearsal can help boost your confidence and reduce pre-competition anxiety.

6. Prepare Your Mindset

Enter the competition with a positive and focused mindset. Remind yourself of your hard work and preparation leading up to this moment. You EARNED your spot to be at this competition. Embrace the excitement and channel any nerves into enthusiasm. Have a mantra that you can tell yourself over and over during an event to keep your mind focused and your mindset ‘up.’ Challenge yourself to smile during portions of your event as this can help relax your mind. A positive attitude can significantly impact your performance and enjoyment of the competition.

Embrace the moment and remember to enjoy the process, including all the jittery nerves you’ll experience. Trust in your training and your game day competition prep. And remember that FULL EFFORT IS FULL VICTORY!