Content

• Steps
• Part 1 of 3: How to Prepare the Night Before the Match
• Part 2 of 3: How to Change and Prepare for the Match
• Part 3 of 3: How to do a mental and physical warm-up before the game
• Tips

Basketball is a great sport that will allow you to develop your own skills and at the same time improve your team play. On match day, it is important to be in good shape and focus on the upcoming game. The higher the player's readiness level, the better he will play the match.

Steps

Part 1 of 3: How to Prepare the Night Before the Match

1. 1 Eat carbohydrate-rich foods and lean meats on the eve of the game. Basketball is a stressful and exhausting sport, so you need strength and endurance. The most important source of energy is carbohydrates. Meals you eat 12-15 hours before a match should be high in carbohydrates to replenish your energy levels and also be low in fat for easy digestion.
   • On the evening before the match, it is recommended to choose a dinner that is low in fat and high in carbohydrates. For example, it can be lean meat (fish, chicken), potatoes, pasta with sauce, and bread.
   • On the morning of game day, you can choose a simple and hearty breakfast, such as bagels, porridge with low fat milk, fruits, pancakes, waffles or oatmeal.
   • At lunchtime, before the game, you should have a light snack. These include lean whole grain sandwiches with lean meats, pasta with gravy, salad, or fruit.
   • You should not try new dishes before playing to avoid stomach upset. It is better to eat the same dishes before every match.
2. 2 Drink water. During training and matches, players sweat, resulting in a large amount of water being released from the body. Replenish your fluid supplies to prove yourself during the match. Do not drink water only if you are very thirsty. Try to drink water regularly throughout the day.
   • Athletes are advised to drink 2 liters of water per day.
   • You should also drink an additional 500 milliliters of water for each hour of training sessions.
3. 3 Pack your gym bag. Before going to bed, pack and pack everything you need on match day. Put on your basketball uniform, tracksuit, shoes, and socks. Don't forget about underwear, bandages, and shin guards. Also grab a water bottle, a sports drink, and a light meal for a pre-game snack.
4. 4 Decide how you want to travel to the match. Players must arrive on the court in good time on the day of the match. Find out where and at what time the game will take place to think about how to get to the match. Specify all the details in advance so as not to be late. If you are unsure of where and when the game will take place, check with your coach or teammates.
   • The coach is not required to inform every player. Don't expect someone to give you all the details. Ask your coach, teammates or look at the team (tournament) website.
   • Find out in advance to take time off from work or to warn the teacher if you need to skip a lesson.
5. 5 Get 8-9 hours of sleep. Before a match (as well as before training sessions), you need to get a good sleep to show your best game. Try to get at least 8-9 hours of sleep before playing. Plan everything in advance.
   • If you have an important test or an individual assignment at school, then start preparing in advance so as not to cram and stay up late in the evening before the game. Tasks and dates of tests must be recorded in the diary. Check your notes every day so you don't forget anything and complete assignments well in advance.
   • If you need to do household chores, then do everything in advance and conscientiously, and leave the evening before the game to rest.
   • Put all electronic devices aside before going to bed: phone, laptop and tablet.

Part 2 of 3: How to Change and Prepare for the Match

1. 1 Say hello to your coach. When you arrive at the gym, find a trainer and let them know that you are already there. That way he can count on you as a first-team player and include you in his game plans. If you appear out of nowhere, the coach may rightly feel that you should not be counted on in the match.
   • Remember to show yourself to the coach right away so you don't have to sit on the bench or spend less time playing.
   • You should find a coach and say hello, not the other way around.
   • If you are running late, call or text the coach.
2. 2 Change your clothes. Say hello to the coach and head to the dressing room. Take off your outdoor clothing and shoes. Prohibited jewelry should also be removed and put in your bag. Put on your underwear and pads, uniforms, bib, socks, shin guards and shoes.
   • If you have injuries that require special care, see a physical therapist.
   • All valuables and your gym bag must be stored in the locker.
3. 3 Fill a bottle with water. During a match, players sweat and lose moisture. Drink fluids to stay hydrated. Take an empty bottle with you to collect water before playing or bring water from home.
   • During a match, try to drink 100-200 milliliters of water every 15 minutes.
   • You can take turns drinking water and sports drink. Sports drinks contain electrolytes that your body needs.
4. 4 Join the team and coach in the dressing room. Usually, before the warm-up on the floor, the coach conducts a pre-match setup and discusses the game plan with the team. At this time, he sets the team up for the match and reminds the key rules of success.
   • At the set, the coach discusses the details of the game, the starting line-up and the order of substitutions.
   • He can also remind you of what you have achieved in past matches in order to set up and inspire players to play well.

Part 3 of 3: How to do a mental and physical warm-up before the game

1. 1 Prepare mentally for the game. It is imperative that basketball players are ready for the match, not only physically, but also mentally. Everyone has their own thoughts and difficulties, so there is no “right” way to prepare. Consider general strategies that you can use and adapt to your needs:
   • Relax your mind to relax your body. With a relaxed mind, the body will be less tense. Use meditation to release stress and negative thoughts. Find a quiet and peaceful place before playing. Sit in a comfortable position, close your eyes and focus on your breathing for 10-20 minutes. Become aware and let go of whatever thoughts come to mind.
   • Don't think too much. There is no need to think about the mechanics of the shots during the game. You should just shoot! You will be practicing in training.
   • Stop being afraid of failure. Fear leads to anxiety, causing muscles to tense and the brain to question every decision. Instead of thinking about possible setbacks, focus on radical acceptance. Recognize that everyone, even the pros and the best basketball players, can miss the basket or miss a match.
   • Move into your “comfort zone”. Your “comfort zone” is a pleasant place where everything goes right. To move into such a zone, get rid of all unnecessary thoughts and focus on the task ahead. It will be much easier if you do well at school, do well at work or at home. Time management will make it easier for you to focus on the game and not think about the things that will fall on you after the signal to end the match.
2. 2 Run and warm up to warm up your muscles. A light jog followed by a warm-up will help you prepare for the upcoming exercise. This part of the warm-up can be done by the whole team or by yourself. Jogging and warm-up can be done in the second hall or in the corridors of the sports complex.
   • Jogging should take 5-10 minutes. At this time, you should only sweat a little.
   • When the muscles become elastic, warm up. Basic options:
     • Warm up the lats near the wall: stand at a distance of 60–90 centimeters from the wall. Place your hands against the wall and lean forward.Bring your right leg to the wall 30 centimeters apart and lower your head between your hands. Move your leg forward and lift your head. Then repeat the exercise on the left side of the body.
   • Warm up the Achilles tendons. Stand straight and place your legs apart (one leg in front, the other in the back). Lean forward and rest your palms on the floor on both sides of your extended leg. Straighten your leg and raise your hips. Lower your hips to the floor and bend your outstretched leg. Do 10 reps for each leg.
3. 3 Perform a dynamic warm-up before entering the field. Work with your teammates on a series of dynamic exercises before heading out onto the field. Dynamic warm-up exercises increase body temperature and maintain muscle elasticity. They should be done in a gym or hallway with a short break between each exercise. Examples of dynamic warm-up exercises:
   • Knees up: While walking, running, or jumping in place, pull your knees up towards your chest. Do not bend at your hips and keep your back straight.
   • Heels to buttocks: When walking, running or jumping in place, quickly bend your knees and try to pull your heels towards your buttocks.
   • Defensive movements: take a defensive position (knees bent, buttocks laid back, chest directed forward, arms raised) and move along the floor.
4. 4 Practice team movements, ball drills and throws on the court. After entering the court with the team, you will have to warm up and exercise with the ball under the supervision of a coach and assistants. It is the coach who chooses the required team exercises. These may include the following:
   • offensive and defensive play;
   • work with the ball (for point guard players);
   • various shots, including hoop shots, free throws, three-point shots and other game situations.
5. 5 Listen to the latest installation on the game. After the warm-up, the whole team goes to the bench or goes to the dressing room. Get together so that the coach communicates the latest goals for the game and possible changes in the strategy of the match. He can also say a few parting words, after which the players usually put their hands in the center of the circle and shout out the team's motto or an inspiring phrase.
   • Listen carefully to all instructions from your coach.
   • Don't argue with your coach.

Tips

• Ask the coach what components of the game you need to improve.
• Listen to music to cheer up before playing.
• Before the game, shoot from different positions to familiarize yourself with the new court.
• Talk to caring friends before a match to relieve your anxiety.