Preparing for the Game – Redeemer Sports

A good game starts the day before the first whistle. Here is a simple plan players and parents can follow together, whether it is soccer on the field or basketball on the court. This page is general information, not medical advice. When in doubt, talk to a doctor.

A Redeemer Sports coach talking with youth soccer players on the field before play

The day before the game

Sleep is the first step. Growing players do best on 9 or more hours, so get to bed on time.
Eat a normal, balanced dinner: rice, pasta, or potatoes plus a protein and vegetables. Game week is not the time to try a brand-new food.
Drink water through the whole day, not just at dinner.
Pack the bag tonight so the morning stays calm.

Pack the bag the night before

Tap each item as it goes in the bag.

Uniform: jersey, shorts, and socksCleats for soccer or court shoes for basketballShin guards for soccerWater bottle, filledLight snack, like a banana or granola barWeather layers: hoodie, jacket, or sunscreenBall, if the coach asked players to bring one

Morning games

Wake up and eat breakfast2-3 HRS BEFORE

Give the body time to digest. Keep it familiar and easy: oatmeal, toast and eggs, or yogurt and fruit.

Top up and hydrate60-90 MIN BEFORE

Sip water on the way to the game. If hunger shows up, a small snack like half a banana or a few crackers is enough.

Arrive and get movingAT TEAM TIME

Be there at the coach’s requested time, not at kickoff. Use the bathroom, tie up, and start the team warm-up: an easy jog and dynamic stretches.

Game timeWHISTLE

Play hard, listen to the coach, encourage teammates, and have fun. That is the whole job.

Afternoon and evening games

Breakfast and lunch as usualMORNING + MIDDAY

Eat normal meals and keep lunch on the lighter side. Drink water with every meal and snack through the day.

Rest during the dayAFTERNOON

Save energy for the game. Quiet time beats hours of hard running around before an evening kickoff or tip-off.

Pre-game snack1-2 HRS BEFORE

Fruit, pretzels, or a granola bar. Skip heavy, greasy food this close to game time.

Arrive and warm upAT TEAM TIME

Same as a morning game: arrive at the coach’s time and warm up with the team so the body is ready from the first play.

Warm-up basics

A warm body plays better and gets hurt less. Never skip the warm-up.
Start easy: a light jog or skipping for a few minutes.
Then dynamic stretches: leg swings, arm circles, high knees, side shuffles.
Save long, held stretches for after the game.

Game-day tip: eat familiar foods. A new restaurant or a heavy, greasy meal before a game is a risk not worth taking.

Every player is different. If a player has allergies, asthma, or any health needs, share them with the coach before the season starts. Questions? Reach out through the Contact page any time.