How to Build a Pregame Routine You Can Trust

One of the questions we get asked all the time is, "What's the best way to prepare for a game?" Players want to know what to eat, what music to listen to, how early to arrive, and what professional players do before kickoff.

The truth is, there isn't one perfect pregame routine. If you watch high-level players, you'll see everyone prepares a little differently. Some listen to music. Some meditate. Some pray. Some joke around with teammates. Others stay quiet and keep to themselves. The goal isn't to copy someone else's routine. The goal is to build one that helps you feel confident, prepared, present, and excited to compete.

That being said, there are a few things we believe should be non-negotiable. Prioritizing your sleep the night before, eating meals that fuel your performance, staying hydrated, arriving early, and preparing your body through mobility and activation all give you the best chance to perform at your highest level. Those are things you can control, and game day is all about controlling what you can.

Everything else is personal.

For me, I like to keep game day simple. I'll have a good breakfast, go for a short walk, spend a little time reading or relaxing, do some mobility, and sometimes put my legs up on the wall. If I'm feeling like I need it, I'll spend a couple of minutes meditating. One thing I've learned over the years is that less is often more. I don't want to spend the entire day thinking about the game. I want to trust my preparation, stay present, and arrive feeling fresh instead of mentally exhausted before kickoff.

One of the biggest mistakes we see young players make is overcomplicating game day. They try something new they've never practiced, eat foods they normally wouldn't, spend hours scrolling social media, or go through the motions during warm-ups without ever really locking in. Confidence doesn't come from a lucky pair of socks or a perfect playlist. Confidence comes from preparation. When you've consistently done the work leading up to game day, it's much easier to trust yourself when it's time to compete.

That doesn't mean you won't feel nervous. In fact, feeling nervous usually means you care. Every player experiences it, even at the highest levels. The key isn't trying to eliminate those feelings—it's learning to work through them. Take a few deep breaths. Visualize yourself making your first pass, winning your first tackle, or taking your first positive touch. Talk with your teammates. Dance around. Smile. Once the whistle blows, those nerves almost always fade because your focus shifts to playing the game.

The best pregame routines aren't built overnight. They're built through experience. Try different things. Keep the habits that help you feel your best and let go of the ones that don't. Stay consistent, but don't become so attached to your routine that a small change throws you off. Great players are prepared, but they're also adaptable.

At the end of the day, the goal isn't to have a perfect pregame routine. It's to have one you trust. When you know you've taken care of your body, prepared your mind, and controlled the things you can control, you give yourself the best opportunity to step onto the field feeling ready to compete.