Once you find a pre-game meal you like, you can stick to eating that before every game to develop your pre-game routine. For example, you might decide to only eat spaghetti before games. Particularly healthy carb options include whole-grains and legumes. Avoid things like refined sugars and heavily processed foods, which are high in calories and unhealthy fats and don’t provide a lot of nutrition.
A good rule of thumb is to divide your body weight in half and drink at least 1 oz (30 mL) of water per 1 lb (0. 45 kg) of body weight every day. During practice or a game, try to drink 7-10 oz (207-296 mL) of water for every 10-20 minutes of active gameplay.
This portion of the warm-up may be done as a team or independently. Try a wall lat stretch: Stand 2 to 3 feet in front of a wall. Place your hands on the wall and lean forward. Step your right foot approximately 1 foot away from the wall and drop your head between your hands. Bring your right foot forward and pick up your head. Repeat on the left side. Do a hamstring rocker: Stand with your legs in a split stance (one foot in front of the other). Bend forwards and place one hand on each side of the front foot. Straighten your front leg as you lift up your hips. Bend your front leg as you drive your hips towards the ground. Repeat 10 times on each leg. [4] X Research source
Your coach and assistant coaches probably have a pre-game routine that they like their players to do. Listen to any instructions from them regarding this.
Arriving early gives you plenty of time to get dressed as well as be part of the team meeting and discuss the game plan with your coach and team.
You can use meditation to clear your mind of negative or stressful thoughts. Before a game, find a quiet place to sit. Close your eyes and focus on breathing in and out for 10 to 20 minutes. As thoughts come into your head, acknowledge them and then let them pass.
Don’t worry about making every shot or playing a perfect game — even NBA players make mistakes. If you’re nervous the night before a game, try distracting yourself by watching a movie or reading a good book.
If music doesn’t get you psyched, you can do anything else that helps you get in the zone. For example, maybe watching basketball highlights on YouTube inspires you.
Stop using electronics like your phone, computer, and TV at least 30 minutes before you go to bed. If you have a big test or assignment for school, start studying for it or working on it earlier in the week so you’re not up late the night before a game. If you have chores and other responsibilities at home, complete them early so you can get to sleep on time.
Other things to pack include a water bottle and a sports drink or snack to have after the game.
