1. Get a good night’s sleep. Sometimes it’s hard to go to sleep when you are nervous, like about a big game, but try to relax. Sleep is a necessity to play your best.
2. Eat well. You should eat a well-balanced meal 2-4 hours before you start, and a carb-loaded snack such as a bagel with peanut-butter less than 2 hours before you start. Don’t eat directly before a game or session, however, or the constant motion will upset your stomach.
3. Drink lots of water. It is recommended that athletes drink every 15-20 minutes during exercise, as well as before and afterward. Sports drinks are really no better for you unless you are playing for more than 90 minutes or in very hot weather.
4. Relax. Relaxing before a game or session will help you play your best. If you are tense you will lose focus, which is never good while playing sports.
5. Warm up and stretch properly. After a light warm-up lasting about 5-10 minutes, you should stretch. A stretch should last about 10-30 seconds. Stretch on both sides of your body equally.
6. Above all, remember… that you love the sport that you are playing. If you don’t, reconsider your choice of sport. If you don’t truly love it, it’s hard to play your best.

Tips

• Consult your coach for the best methods of stretching and warming up.
• Do not take steroids. They can cause mental health problems such as severe mood swings and depression.
• Energy bars and protein supplements don’t really help or hurt. Don’t believe the hype.

Warnings

• Avoid becoming dehydrated. Drink water or a sports drink frequently.
• If you start to feel nauseous or fatigued, talk to your coach.