Game day routines vary widely among athletes — many begin preparing from the moment they wake up, while others start just a few hours before the game. Regardless of the time, players benefit greatly from a consistent routine since it helps them prepare mentally and develop a sense of familiarity before each game. This consistent behaviour enables players to control their nerves and enter every game prepared and focused. Reliable routines, whether they involve certain foods, stretches, or mental activities, create a regulated environment that supports optimal performance. 

PRE-GAME MEAL

A pre-game meal is essential for many athletes, providing the energy required for peak performance without being too heavy. Timing is also key because eating at the appropriate time ensures proper digestion prior to hitting the ice. Some players may choose to have only one pre-game meal just a few hours before the game, while others might prefer to start their nutrition plan the night before — consuming multiple pre-game meals to optimize their energy levels. For example, some athletes may eat a meal the evening prior to the game, followed by a lighter meal or snack on game day itself. There is no one-size-fits-all strategy, as individual preferences and how athletes’ bodies react to food can vary greatly. To stay energized and focused on the ice, athletes must determine what works best for them. 

MENTAL PREPARATION 

Mental preparation is a crucial aspect of game day that helps athletes remain focused, confident, and calm under pressure. Methods such as visualization, in which athletes see themselves succeeding at crucial points, can reduce anxiety and build confidence. Another useful tactic is mindfulness or meditation, which enables athletes to be present and clear-headed, preventing anxiety from taking over. Goal setting also keeps players engaged and concentrated on specific tasks during the game. By incorporating these mental techniques into pre-game rituals, athletes can ensure they are psychologically prepared and at the top of their game. 

WARM-UP & STRETCHES 

A player’s pre-game routine should include warm-ups and stretches, as these help the body prepare for the physical demands of the game and reduce the chance of injury. Athletes should set aside time to perform their own personalized warm-up, either prior to or following the team’s warm-up session. Running, jumping rope, or dynamic stretching could all be part of this self-warm-up. The key is to stay consistent while selecting workouts that best fit the athlete’s needs and preferences. By sticking to a routine that suits them, players ensure their bodies are prepared, their muscles are engaged, and they are at their best before the game starts. 

INCORPORATING MUSIC  

Adding music to a pre-game routine can enhance focus and mindset before a game. Music sets the tone — whether it’s used for motivation and inspiration or to ease pre-game nerves. Many athletes create playlists filled with songs that either calm them down or provide an energy boost, depending on what is needed to get into the zone. The rhythm and familiarity that music provides can also be comforting in the high-energy atmosphere of game day. By incorporating music into their routines, athletes can regulate their emotions, sharpen their focus, and boost their confidence, ensuring they enter the rink in the right mental state. 

In conclusion, for athletes to perform at their peak, creating a personalized pre-game routine is crucial. These routines — whether they include specific meals, mental preparation, physical warm-ups, or listening to music — foster a sense of consistency and focus that prepares the body and mind for the demands of the game. There is no universal routine that works for every athlete; each individual must find what suits them best. By perfecting these techniques, athletes can minimize nervousness, maintain energy, and prepare both physically and psychologically for each game, ensuring they step onto the rink ready to deliver their best performance.