For some netballers, the preparation starts a few days before the game, some just the day before and for others it is simply the few hours leading up to that first whistle.
It has taken me many years to settle on a routine and to work out what works best for me, but I am pleased to say that after 26 years of playing the sport I love so much, I approach each game the same way and it has served me well.
I believe every game is as important as the next so I do not modify my preparation depending on who or where I will be playing and I think that is really important. But the other thing that I believe is really important is to not be so strict on your routine, that if something goes wrong or alters your routine unexpectedly, it does not cause you to panic or make you feel like you are not ready for the game. A routine must have some flexibility in case it needs to be modified.
Over the years of my netball career, my life and circumstances have changed dramatically (3 small children can often cause your plans to change!) but my basic principles for game preparation have remained the same.
This is an idea for how my pre-game routine goes:
- I begin thinking about my next game after I’ve taken a day or 2 to review the previous game but I don’t give it another thought beyond that as that one is done and dusted.
- Throughout the week, I obviously attend all team training sessions and also do at least 3 or 4 additional cardio/gym sessions.
- The day before the game, I always go for a slow 4km run. I highly recommend doing something light the day before a game as it runs out any soreness from the week’s training and also prepares your body and mind for the match ahead. This activity will be different for everyone and you have to find what works for you personally. For example, when my husband was playing NRL, he would always do a short session of 10-20 metre sprints the day before a game and he felt that this best prepared him.
- The night before the game, I have a meal high in carbohydrates and this is normally a pasta or rice dish.
- The day of the game is pretty casual and I try not to think about the game too much or you can play it before you get there and exhaust yourself doing so. I constantly have a water bottle in my hand and my meals are quite structured. For breakfast I have toast and fruit and for lunch I’ll have something like a chicken and salad sandwich. If we are playing late in the afternoon or in the early evening, I will have a small snack about 3 hours before the game which is usually a crumpet, a banana or a bowl of cereal just to keep my energy levels high.
- I like to pack my bag from scratch so I know I have everything I need and always pack spare, socks and shoes in case I need them.
- If my children permit me to, I try to have a little rest about 2 hours before the game even if it is only for 10 minutes. Once I am up and about again, I jump in the shower with butterflies in my stomach knowing game time is not far away.
- I arrive at my game 1 hour prior and strap my ankles as soon as I get there as this allows me to sit and have a look at the court I will be playing on.
- A good warm up and stretching is essential. Melissa O’Brien taught me many years ago that ‘you should always finish your warm up with sweat on the brow’ and ‘you should feel like you have played a quarter’ and I still follow these philosophy’s as I believe it is fantastic advice at any level.
- After some final words from the coach and the girls, I can walk on to the court knowing I have prepared myself as best as possible. Another of the many things that Melissa taught me is the vital last step in my pre-game routine - I walk on to the court, take a glance at my opponent and think to myself, ‘come and get me’ as I know I have prepared and am ready to go.
