Prior to tryout day:
- Get some sleep – Starting 3 days prior to your tryout, get a minimum of 7 hours of sleep a night (8-10 would be better). Limit cellphone usage 30 minutes prior to your bedtime. Try some light stretching or foam rolling to help your body relax and make it easier to fall asleep.
- Hydration – Starting 2 days prior, get a minimum of half your body weight in ounces of water per day. Don’t overdo it on the morning of your tryout, though.
- Nutrition – Starting 2 days prior, ensure you are eating well balanced meals – lean protein and vegetables. Avoid excessive sodium and carbohydrates, they will add excessive water weight and leave you feeling sluggish.
- Visualize success – when picturing yourself at the tryout, see yourself being successful. Think how good it’s going to feel knowing you did the best you possibly could.
Day of the tryout:
- Wake up early – get up a minimum of 2 hours prior to your tryout (3-4 hours if it is not until later in the morning).
- Breakfast – eat a healthy breakfast 1-2 hours prior to your tryout. Eat something “safe” that you know your body can handle. Ideally, a mix of protein and carbohydrates. Avoid excessive fat.
- Stay loose/warm – take a hot shower, put on a couple layers of clothes, and avoid laying around on the couch.
- No static stretching – do not perform any static stretching immediately prior to your tryout. Research has shown that static stretches reduces power output in the short-term. If your club requires you to static stretch, go through the motions, but stop short of the stretching sensation in your muscles.
- Warm up properly – be sure to warm up until you are sweating. Include some dynamic movements that simulate the drills and tests you will be performing during your tryout.
- Stay positive – chances are, not everything is going to go perfect. When this happens, stay positive and avoid negative body language. Additionally, look your coaches in the eyes, and be receptive to them coaching you.