Genres with driving beats and aggressive lyrics, such as pop, hip hop, or rap, are perfect for pumping yourself up pre-game. Listen to instrumental music or songs with positive, inspiring lyrics if you need to help bring your nervous energy back down to a healthy level of excitement. [4] X Research source

Make the scenario as realistic as possible—imagine details such as sights, sounds, feelings, and smells. Imagine yourself being successful in this scenario over and over again. [7] X Research source

You should also drink 1 or 2 sports drinks the morning of the game, such as Gatorade or Powerade, to boost your carbohydrates and electrolytes. [9] X Research source

Many athletes listen to a certain set of songs, bounce a ball, or drink a certain beverage for their pre-game ritual to reduce jitters and condition themselves to stay calm under stress. [11] X Research source Avoid making your routine superstitious—you don’t need to complete a ritual in order to perform well. This routine is only meant to help keep your mind off stress before a game and focus your energy.

If you start to feel that “butterflies in your stomach” sensation, take some deep breaths and tell yourself, “This is my body telling me I’m ready to play. ”

For example, if you find yourself thinking, “I can’t do this,” turn that thought into, “I can do this. I’ve practiced and prepared for this, and I know I can do my best. ” Your inner monologue may focus on external pressure, such as “I’m going to fail in front of everyone and let my team down. ” Instead, tell yourself, “I am going to work hard and try my best. I will make my team proud. ” Even just thinking basic affirmations such as “be strong,” “focus on success,” and “give everything” can psych you up and boost your confidence. [14] X Research source

A good game day meal could include pasta, potatoes, beans, nuts, rice, bread, and fruits. Your snacks should be small and easily digestible, such as nuts, dried fruits, and pretzels.

Don’t eat or use your phone too close to bedtime, as these can negatively affect your sleep cycle.

Typically, you should practice for at least an hour 5 to 6 times a week. [17] X Research source

This practice also assures you, because now you’ll have a game plan for any possible outcome.

Envision your loved ones’ faces before you play and tell yourself, “These are people I love and admire, and they believe in me. I can do this. ”