Every player has their own tricks to help them perform at their best on game day. For some, it’s a lucky hair tie. Others rely on a special pair of socks. With the first few weeks of high school field hockey season underway, I wanted to share five concrete strategies that will have you ready before the first whistle.
1. Fuel your body
Proper nutrition before your game is essential. Nutrition experts recommend a pregame meal that is high in carbohydrates 4–6 hours before a game, followed by a carb- and sodium-rich snack 1–2 hours before you step on the field. For example, you might have a bagel with eggs and lean meat for lunch, followed by pretzels and Gatorade as a pregame snack. Being mindful of your nutrition is the first step to finding success on the pitch!
2. Hydrate
Ever since I was seven years old, playing in hot summer tournaments, my coaches would always tell me, “If you’re hydrating on game day, it’s already too late.” At the time, this mantra seemed dramatic, but as an elite player, I now realize it could not be truer! Drinking water the day before your game and leading up to play ensures that you’ll have the stamina to last a full match. I also recommend adding sodium supplements to your water to improve hydration levels.
3. Focused warm-up
To many coaches’ dismay, lackadaisical warm-ups are fairly common at both the high school and club levels. However, if you want to perform at your peak, you must be disciplined with your warm-up! Focused, intentional stretching prevents injury and prepares your muscles for the physical demands of the game. Then, a thorough skills warm-up gets your body and mind ready for the techniques you want to execute in-game.
4. Mental preparedness
It’s easy to forget that playing field hockey is not only tough on your body, but on your mind as well. For me, visualization and meditation work wonders to align my body and mind in preparation for the game. Just five minutes of focused breathing and visualizing your performance can make a huge difference on the pitch.
5. A great cheer!
In my opinion, having an energetic pregame cheer or ritual can make all the difference in your performance. Before each of my high school games, the whole team circles around a pile of our sticks, called the “bonfire.” In this huddle, we hype each other up and get excited for the match ahead. A spirited cheer before the game aligns you and your teammates’ goals and gets everyone ready for an intense match!
Each game in a high school season is different, and each player has their own journey ahead of them this year. While every matchup comes with unique challenges, I hope these tips help you overcome pregame anxiety and prepare you to be your best self on the field!
