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Before

Game-Day Plan

Good prep starts with knowing how you show up before a match. Most players never figure that out.

Pick yours below and get the moves that fit it. Keep the card.

1

How you tend to show up

Everyone shows up a certain way before a big match — that’s your pattern. Think back to your last few: right before the whistle, which one sounds most like you? Tap one.

Changes day to day? Pick how you feel today.

2

Arrive ready

Pick two moves you’ll actually use. They go on your card.

Here’s the one that fits your pattern.

Ready?
Pick your pattern above to load it.

Your game-day card

Here's your plan in one card. Run it the same way before every match.

You tend to
Pick your pattern in step 1.
Arrive
Pick your moves in step 2.
Breath
Set by your pattern in step 1.

Tournament or all-day event?

Run this again between matches — your pattern can flip when you're tired. Refuel, reset, and don't carry the last match into the next. When nerves spike during a match, that's a different tool — the Pressure Plan is for that.

This is a prep tool, not therapy — these routines help you arrive ready and play your game. But if game days bring real dread, not just nerves — if you're gutting through and only feel relief when it's over — that's worth saying out loud to someone you trust: a parent, coach, or counselor. A routine won't fix that, and you shouldn't have to power through it alone. The Athlete Support page is there too.
Hope Ave Therapy · Sport & Performance
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