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Hey champ! So, it’s your sports tournament tomorrow?                                               

Good luck with it! You might be a little nervous right now, but don’t worry it’s normal to be so. If you’ve come so far after a tireless strive, you’ll definitely make it up for this also. All you need is a little last-minute preparation and you’re good to go. Henceforth, in this article, we’ve guided you on how to prepare yourself before a sports tournament. 

We’ve mentioned a few physical and mental preparation strategies which will help you reduce your nervousness and bring the best out of you. So, go through all of them and start your preparation.


1. Mental preparation


  • Be optimistic

Being nervous a day or few days before the tournament is normal and expected, but try staying positive. Take a moment and sit back, breathe deep and reflect on all your hard work that led you where you are, have faith in yourself and gear up. 

  • Stay focused

Staying focused is extremely important to be the best version of yourself and reach levels of optimal performance.  Focus on the present; do not get distracted by the past/future events or happenings. Doing so would allow you to perform well and help you reach your goals.

  • Sleep early

Get extra sleep to be well rested. It is advisable to have at least 10 hours of sleep daily. Sleep early a day before the tournament, so that you do not have hard time waking up early for your game or you feel sleepy and restless during the tournament. Taking a power nap a few minutes before the game is also helpful. This refreshes you and boosts energy level.  

  • Meditate 

Meditate a night or few hours before the tournament. A simple meditation technique is to pay attention to your breathing, inhale from your nose and exhale from your mouth. This helps in reducing stress, clears the mind, increases your pain tolerance and helps stay focused. 

  • Visualize success

Avoid negative thoughts and focus on positive ones. Go through the game play in your mind, visualize yourself winning the game. This motivates you enough to win the game and success seems like the only reasonable outcome.  This will boost your confidence and help you perform better.


2. Physical preparation


  • Eat a high-carb meal

Consume a meal that is high in carbohydrates before the tournament. Carbohydrates supply energy to your body, which energizes you for a longer time. You can have oats, bananas, sweet potatoes, beetroot, oranges, apples or even kidney beans before the tournament. These are all high in carbohydrates and healthy. 

  • Reduce meal size

Start reducing your meal size about one week before the tournament. This will prevent weight gain that may happen due to low-intensity training. Avoid consumption of junk food as they are empty sources of calories and do not benefit your body.

  • Stay hydrated

Drinking enough water is utmost important. Try drinking 1.5 or more litres of water every day. It is advisable to keep a water bottle handy to stay hydrated all the time. Do not consume soda, as they aren’t healthy and don’t hydrate you much.

  • Cut back on training

Taper the intensity of training about two weeks before the tournament. This provides adequate rest to your body before the big day and also, reduces the chance of injury. This doesn’t mean that you are supposed to put an end to your training, no! Just do it with lower intensity. 

  • Warm up your body

Prepare your body for the game through warm up exercises, but do not overdo it! Stretch out your muscles, run for a while and do whatever is required for your particular sport. A warm up gradually revs up your cardiovascular system by raising the body temperature and increasing blood flow to your muscles. Further, this also reduces your muscle soreness and the chances of injury.

So, all of these were your tournament preparation tips!                                                              

Follow them all firmly, fuel your energy, perform well and kill it!

If you found these tips helpful, do share it with your teammates and form a strong team!

Good luck champs!