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The elephant in the lockeroom: PREPARATION

Published on 4 April 2013

Before a game, your mind is already racing. Will I perform my best? Is the team going to come in first this season? What are the opposing team’s weaknesses? Did I remember to bring all of my equipment?

But are you thinking about PREPARATION? Just as important as the game itself, preparation helps you start strong, maximizes your performance and reduces risk of injury. Here are some simple measures to make sure you’re at your best:


Although it’s important to eat well at all times, it’s especially important the night before a game. Eat foods like basmati rice or white pasta and drink plenty of water.
Don’t forget to stay hydrated during and after the game too.


With less than two hours before the game, don’t eat fatty foods, which are hard on digestion and suck up a lot of energy. Instead, eat fruit (whole or stewed), a granola bar or a dried fruit and nut mix, with a glass of fruit or vegetable juice.
Two hours before the game, drink between 250-500 mL of fluids.


Take your time! You warm up to progressively increase your body temperature and heart rate in preparation for physical effort. This helps reduce your risk of injury, as “warm” muscles are more flexible.


As the wise old saying goes, “it’s not whether you win or lose, it’s how you play the game.” So run hard, play hard and have fun! In addition to having a great time, you’ll also be keeping fit – a satisfying 2-for-1 if ever there was!