Hey superstar! Ready to conquer the ice and own the game with style? It's all about building that unbeatable game-day routine. Picture this: you, ruling the rink like a hockey goddess. But guess what? It all starts with an epic game-day plan! 🌟
Imagine your game-day prep as your secret formula to unlock your superpowers on the ice. This isn't just about getting ready—it's about unleashing your inner hockey star! 🌪️
Our team has plenty of LATE evening games. These can be a real advantage for our team if we all prepare properly.
Here is a great game day routine that you can use…
The Night Before The Game:
- Get ahead on as much of your homework as possible so that you won’t have to worry about it before the game.
- Have a nutritious dinner including lean proteins, complex carbohydrates, and vegetables.
- Stay well-hydrated throughout the evening.
- Ensure all your hockey gear and equipment are clean, in good condition, and packed in your bag for easy access. Check that your skates are sharp and sticks are taped.
- Pack a healthy lunch for the next day.
9:30 PM Pre-Sleep Routine, Relaxation and Wind Down
- Engage in a calming activity like reading, gentle stretching, or meditation to wind down and prepare for a restful night's sleep. Avoid phone and screen time.
- Brush your teeth, wash your face, and follow your usual pre-sleep routine to signal to your body that it's time to rest.
- Spend a few minutes before you sleep visualizing how you’d like the game to go tomorrow. See yourself scoring a goal and making a great defensive play.
10:00 PM: Bedtime
- Get to bed early. Remember that sleep is a super power. Aim for at least 8-9 hours of sleep to ensure you're well-rested for the game the next day.
Morning of the Game:
7:00 AM: Wake-Up, Breakfast and Hydration
- Wake up and start your day with a glass of water to rehydrate your body.
- Do some light stretching or yoga to wake up your muscles.
- Have a hearty, balanced breakfast that includes carbohydrates (e.g., whole grains), protein (e.g., eggs, yogurt), healthy fats (e.g., nuts, seeds), and fruits or vegetables.
9:00 AM - 3:00 PM: School and Hydration
- Attend school and stay well-hydrated throughout the day, sipping water or hydrating beverages regularly.
- Be sure to eat a healthy and balanced lunch
- Drink a glass of water as soon as you get home and have a quick healthy snack.
- Homework: Complete any remaining schoolwork and prepare for the next day's classes.
- If you have time, take a 20-minute Power Nap. Set an alarm and don’t go beyond 20 minutes or you will be drowsy.
3 hours before Game Time:
- Pre-Game Meal: Have a light, energizing pre-game meal rich in carbohydrates and lean protein (e.g., pasta, chicken, vegetables).
- Warm-Up and Stretching: Engage in a light warm-up routine and stretching to get your muscles ready for the game.
- Skills Activation: Do 10 minutes of stickhandling prior to leaving for the rink.
- Travel Time - Mental Visualization: Spend your time traveling to the rink visualizing yourself performing well in the game. Imagine making successful plays and contributing to the team's success. Try to arrive 15 minutes prior to the team’s mandated arrival time.
Team Preparation (1 hour before Game time):
- Team Meeting: Discuss game strategies, and get mentally prepared with your teammates.
- Team Warm-Up Routine: Engage in team warm-up activities. This should be a quick, brisk warm-up that engages all your muscles. Stick to dynamic movement and avoid too much static stretching (save it for after the game).
- Final Pump-Up: Gear up, do some final dynamic stretching in your gear, and mentally get pumped up for the game.
- Have FUN!
- Keep your feet moving and your attitude positive!
- Make some NOISE!
- Cool Down and Recovery: Engage in a cool-down routine, including stretching and rehydration, to aid in recovery after the game.
- Be sure to eat some protein after the game as well as plenty of water.