Game Day Plan for High School Athletes

The best athletes and most successful people have a plan that starts when they wake up. I asked ChatGPT for a game day routine, and here is what it gave me:

1. Start the Day Right

• Hydrate early: Drink water as soon as you wake up — dehydration can negatively impact focus, energy, reaction time, and muscle function.

• Eat smart: Balanced meals — protein, carbs, fruits/veggies. You want your body to have the fuel it needs when it needs it the most.

• Visualize success: Spend 2–3 minutes seeing yourself making good plays and playing with energy. I like to watch film of myself and highlights from people I admire.

• Get some touches or shots in: You don’t want your first time touching the ball to be in warm-ups.

2. Stay Locked In at School (or throughout the day — wherever you are)

• Avoid junk food and bad drinks.

• Use quiet moments (lunch, passing periods) to take a few deep breaths and remind yourself: “I’m ready. I’ve worked for this.”

• Keep energy calm, not hyper or distracted.

3. Pre-Game Routine (1 – 2 Hours Before Tip-Off)

• Snack smart: Keep your body fueled with a light meal or snack (banana, peanut butter, sandwich, protein bar).

• Stretch and move: Light, dynamic warm-up — don’t wait until team warm-ups.

• Focus cue: Create a “reset phrase” (e.g., “Next Play” or “Attitude”) to use during the game. Nobody is perfect, and you will make mistakes — this helps you get back on track.

4. Locker Room & Warm-Up

• Put phones away — shift into team mode.

• Breathe: In for 4, hold for 4, out for 4 (box breathing). This helps you stay calm and focused.

• Lock in on your role and effort. Control what you can: energy, defense, communication, rebounding.

• Have a great warm-up: I can tell who is ready to play and who will have a good game by watching how people stretch and warm up.

5. During the Game

• Use your reset phrase if you get tired, frustrated, or lose focus.

• Be a great teammate: Talk, encourage your teammates, have a great attitude,  and bring great energy.

• Stay ready — even when you’re on the bench. Body language matters.

6. Postgame

• Win or lose, be a great teammate.

• Cool down, hydrate, and eat a solid meal within 1–2 hours.

• Keep, Stop, Start: Think about one thing you did well and need to keep doing (keep), think about one thing you could have done differently and need to stop doing (stop), and think about one thing you wish you would have done that you didn’t do (start).