SCCS Lions — Game Day Checklist

Your Checklist

THE COMPLETE GAME DAY CHECKLIST 01

Work through each phase from the night before through post-game. Consistent preparation is what consistent performance is built on.

0 of 0 items completed — Let's get ready to compete.

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The Night Before

Set yourself up for tomorrow tonight

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Pack your bag completely

Uniform, cleats/shoes, socks, water bottle, snacks, mouthguard — everything. Don't leave it to the morning.

Prepare your pre-game meal or know what you're eating

Don't leave nutrition to chance. Know what breakfast and your pre-game meal will be.

Start hydrating now

Drink at least 16–20 oz of water in the evening. Hydration starts the night before.

Review your process goals for tomorrow

Not outcome goals (win) — process goals. What will you focus on and control during competition?

5 minutes of visualization

Close your eyes. See yourself competing with confidence, focus, and full effort. Make it vivid and specific.

Spend time in prayer

Commit the day to God. Thank Him for your ability, ask for focus, courage, and the chance to glorify Him through how you compete.

Set out your uniform and gear

Lay it all out so morning is smooth. Reduce stress by removing decisions from tomorrow.

Limit screens in the final hour

Blue light and social media stimulate your brain and delay sleep. Protect your rest.

Get to bed on time — aim for 8–10 hours

Sleep is the single biggest recovery and performance tool available to you. Protect it like a starting position.

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Morning of Game Day

Start the day with purpose

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Drink 16 oz of water immediately after waking

Your body is dehydrated from overnight fasting. Rehydrate before anything else — including coffee or juice.

Eat a real breakfast — no skipping

Your brain and muscles need fuel. Oatmeal, eggs, whole grain toast, yogurt with fruit — something substantial.

Morning prayer and Scripture reading

Start the day grounded. Spend a few minutes with God — thank Him for the opportunity to compete today.

Say your process goals out loud

Verbalize what you're focusing on today. "I will attack every ball. I will stay low on defense. I will encourage my teammates." Make it real.

Keep phone use minimal — especially social media

Comparison, noise, and highlight reels hurt your mindset before competition. Protect your mental energy.

Do a final bag check

Uniform ✓ Cleats/shoes ✓ Water bottle ✓ Snacks ✓ Gear ✓ — Better now than when you're at the field.

Continue hydrating throughout the morning

Sip steadily — don't try to catch up all at once right before game time. Consistent hydration matters.

Start mentally transitioning to competition mode

Leave school stress and drama behind. Begin the process of focusing your mind on competing well today.

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Pre-Game Fueling (2–4 Hours Before)

Top off your tank at the right time

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Eat your pre-game meal 2–4 hours before competition

Grains + protein + fruits or veggies. Think: pasta with chicken, rice and fish, eggs and toast with fruit.

Avoid high-fat and high-fiber foods right before

These digest slowly and can cause stomach issues during competition. Keep it familiar and easy to digest.

Drink 17–20 oz of water or sports drink 2 hours before

Arrive already hydrated — not trying to catch up at warm-up. Pale yellow urine is your target.

Pack a light snack for 30–60 min before game time

Banana + peanut butter, granola bar, toast with honey, yogurt + fruit. Easy to digest, quick carbs.

No new foods on game day

Stick to what you know works. Game day is not the day to try something different. Leave experiments for practice days.

Skip energy drinks

Energy drinks are stimulants, not fuel. They cause dehydration, heart palpitations, and energy crashes — the opposite of what you need.

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Warm-Up

Activate body and mind together

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Move with intention — warm-up is not social time

Your warm-up is part of your mental preparation. Every movement is a signal to your brain that competition is beginning.

Use positive self-talk during warm-up reps

Replace "I hope I play well" with "I've prepared for this. I trust my training. I'm ready."

Continue hydrating — sip water or sports drink

Don't wait until the game starts to drink. Consistent sipping throughout warm-up keeps you ahead of dehydration.

Connect with your teammates

Shared energy and encouragement before competition raises collective confidence. Be someone who builds the team up.

Practice your reset routine

Run through your 10-second reset during warm-up reps. It needs to be automatic when you need it in competition.

Eat your light pre-game snack if it's been 2+ hrs since your last meal

Banana, granola bar, handful of crackers — nothing heavy. Just enough to keep your energy steady.

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Final Minutes Before Competition

Lock in — this is what you've prepared for

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Box breathing — 3 to 4 rounds

In for 4 counts. Hold for 4. Out for 4. Hold for 4. Repeat. This lowers heart rate and clears your mind within seconds.

Recall one moment from your wins log

A great play, a time you came through under pressure, a compliment from your coach. Real evidence builds real confidence.

Say your cue word or phrase

"Compete." "Trust it." "All heart." Whatever is yours — say it and mean it. This is your mental on-switch.

Short team prayer or personal prayer

Commit the game to God. Ask for courage, focus, and the ability to represent Him well — whatever the outcome.

Remind yourself: your identity is not on the line — play free

Your worth is not determined by the scoreboard. You are a child of God first, an athlete second. Play from that security.

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During Competition

Compete with everything you have

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Hydrate every opportunity — don't wait until thirsty

Sip 6–8 oz every 15–20 min. If you feel thirsty, you're already slightly dehydrated. Stay ahead of it.

Use WIN — What's Important Now? — to stay present

When your mind drifts to the score, a mistake, or the outcome, redirect: What's the one thing that matters right now?

Use your 10-second reset after every mistake

Physical trigger → deep breath → cue word → eyes up → next play. Keep mistakes from becoming momentum.

Eat a quick snack if playing 1+ hours

Orange slices, granola bar, banana, sports drink. Keep glycogen topped up for sustained energy and focus.

Encourage your teammates — be a culture builder

The way you treat your teammates in competition is the measure of your character. Words have power on a team.

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Post-Game Recovery

The window that determines how you feel tomorrow

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Eat a recovery snack within 30–60 minutes

Carbs + protein together. Chocolate milk, PBJ, Greek yogurt + granola, turkey wrap, smoothie. This is the most important nutrition window of the day.

Rehydrate — drink 16–24 oz per pound of sweat lost

If your jersey is soaked, you've lost significant fluid. Water with a salty snack (pretzels, crackers) helps your body hold onto fluids.

Do a proper cool-down and stretch

Five to ten minutes of light movement and stretching reduces soreness, speeds recovery, and signals your body to downshift.

Eat a full balanced meal within 2 hours

The recovery snack starts the process — a complete meal finishes it. Protein + grains + vegetables.

Pray and give thanks — for the opportunity, the team, the effort

Win or lose, take a moment to acknowledge God's goodness in giving you the gift of athletic ability and competition.

Journal: What went well? What would you do differently?

5 minutes of honest reflection builds more improvement than hours of frustration. Always start with what went well.

Get to bed on time — recovery happens during sleep

Your body does its best repair work in the first few hours of sleep. Staying up late after a game costs you more than you realize.

Section 02

PRAYER ON GAME DAY 02

Prayer is not a pregame ritual — it's a relationship. Bringing God into your competition changes the frame entirely: you're no longer playing for a scoreboard, you're competing for an audience of One.

🙏 WHAT TO PRAY FOR

Cover these four areas and enter competition grounded, focused, and free.

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Gratitude

Thank God for the ability to compete, for your teammates, for your coaches, and for the opportunity you've been given. Gratitude shifts your perspective before the first whistle blows.

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Courage & Focus

Ask for the courage to compete fully without holding back, and for focus that keeps you locked on the present moment — not the score, not mistakes, not the crowd.

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Teammates & Coaches

Pray for your teammates by name. Ask that your team would compete with unity, encouragement, and grace. Pray for your coaches — that they would lead with wisdom today.

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God's Glory

Ask that everything about how you compete — your effort, your attitude, how you handle wins and losses — would honor God. That's the standard. Not the scoreboard.

"Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus." Philippians 4:6-7 (NIV)

A Simple Pre-Game Prayer

Lord, thank You for the gift of this body and the ability to compete. Help me play with courage, focus, and full effort today. Guard me from injury. Unite our team. Let everything about the way I compete bring honor to You — win or lose. Amen.

A Simple Post-Game Prayer

Lord, thank You for today. Thank You for my teammates, my coaches, and the opportunity to compete. Help me learn from this — whether it went the way I hoped or not. Remind me that my identity is secure in You, not in any scoreboard. Amen.

Section 04

SPORT-SPECIFIC GAME DAY TIPS 04

Every sport has unique game day demands. Select your sport for tailored tips on fueling, hydration, mental focus, and what to watch for.

🏈 FOOTBALL

Power · Speed · Contact · High Sweat

⚡ Fueling

Eat frequently all day — linemen and skill players have very different needs but both require consistent fueling
Heavy carb meal the night before and morning of
Pre-game meal 3–4 hours before kickoff
Pack sideline snacks: orange slices, granola bars, trail mix
Recovery shake or chocolate milk immediately after — don't wait

💧 Hydration

Summer and fall heat = extreme sweat losses — you must stay ahead of it
Salt your food the day before to preload sodium
Sports drink (not just water) during and after — you need electrolytes
Dark urine after practice = not drinking enough. Fix it before game day
Heat illness is real and preventable. Never skip fluids

🧠 Mental Focus

Review your assignments and focus on execution, not outcome
Use the reset routine after every bad play — momentum shifts fast in football
Aggression channeled through focus beats aggression channeled through emotion
Pray for physical protection for yourself and opponents
After a big hit, box breathe before the next play

⚽ SOCCER

Endurance · Speed · 5–7 Miles Per Game

⚡ Fueling

Carbohydrates are critical — pasta, rice, bread, fruit the night before and morning of
Pre-match meal 3–4 hours before — don't eat too close to kickoff
Halftime snack: banana, orange slices, sports drink — refuel fast
Back-to-back weekend games require aggressive recovery between matches
Never skip the post-game recovery snack — you have to play again soon

💧 Hydration

90 minutes of running = major fluid loss. Start hydrated
Drink at every dead ball, every substitution, every chance you get
Sports drink in the second half if you've been sweating heavily
If you're cramping, you need more sodium — not just water

🧠 Mental Focus

Set a process goal for each half — not a score goal
Use WIN after a missed shot or defensive breakdown
Trust your teammates — football is a team sport, not a solo act
Second half is often decided by mental toughness, not fitness

🏃 CROSS COUNTRY

Endurance · Bone Health · Consistent Fueling Critical

⚡ Fueling

Eat a real breakfast — low fuel is the #1 performance killer for distance runners
Pre-race meal 2–3 hours before: oatmeal, toast, banana — light but sufficient
Nothing new on race day — stick to what you know works
Post-race recovery is especially important — your legs need glycogen ASAP
Eat consistently throughout the season — underfueling causes injury

💧 Hydration

Even on cool days — you're still sweating on a 3–5 mile run
Hydrate aggressively the night before and morning of
Sip water or sports drink in the hour before your race
Drink immediately after finishing — don't wait

🧠 Mental Focus

Race plan matters: go out too fast and you'll pay for it at mile 2
When it hurts, remind yourself: this is temporary, your training is real
Use a mantra for the final stretch — one phrase, one focus
Your competition is yourself as much as anyone else on the course

📣 CHEER / SIDELINE

Power · Endurance · Skill · Hours of Performance

⚡ Fueling

Long game days require consistent fueling — plan snacks between performances
Eat a full meal before — not just a snack. You need real fuel for stunting
Pack portable snacks: granola bars, fruit, string cheese, PBJ
Never restrict food to manage your appearance — it directly weakens performance and safety
Recovery snack after — your muscles worked hard too

💧 Hydration

Indoor or outdoor — you're sweating under lights and with full effort
Keep a water bottle accessible and sip between routines
Sports drink during long competition days

🧠 Mental Focus

Perform for God, not for judges. That perspective frees you up
Stunting requires complete trust in your team — pray for that unity
Reset routine after a dropped stunt — don't carry it into the next pass
Encourage every teammate by name before competing

🏀 BASKETBALL

Agility · Speed · Up to 1,000 Direction Changes Per Game

⚡ Fueling

Pre-game meal 3–4 hours before tipoff — pasta, chicken, rice, fruit
Light snack 1 hour before: banana, granola bar, crackers
Keep snacks on the bench for timeouts in long or double-header games
Post-game recovery is especially important during the long season — don't skip it

💧 Hydration

Indoor heat + high exertion = significant sweat loss even when you can't feel it
Drink at every timeout and quarter break
Sports drink for games over 1 hour — you need sodium
Monitor your urine color in the morning — it tells you everything

🧠 Mental Focus

Basketball is a game of runs — stay even mentally through both
Free throw routine is a reset routine: same process every time, regardless of moment
Use WIN at every substitution to reset and refocus
Pray for composure — basketball rewards the calm team

🤼 WRESTLING

Strength · Power · Mental Sharpness · Weight Management

⚡ Fueling

Compete at your natural weight — drastic cutting weakens every system
Eat a complete breakfast on tournament days — brain and body both need it
Between matches: easy-to-digest carbs — banana, sports drink, crackers
Post-tournament recovery meal is essential — restore everything lost
Protein throughout the day supports muscle strength and repair

💧 Hydration

Dehydration reduces strength, speed, and decision-making — all fatal to a wrestler
Weigh-ins do not mean you skip fluids — rehydrate immediately
Sip steadily between matches at tournaments
Broth or soup is great for sodium + fluid restoration

🧠 Mental Focus

Wrestling is 50% physical, 50% mental — the match often goes to who wants it more
Stay in the moment: one period, one move, one point at a time
Use box breathing in the 30 seconds before your match
Pray for mental toughness and that God would be glorified in how you compete

⛳ GOLF

Focus · Endurance · 5+ Miles Per Round · Brain Performance

⚡ Fueling

A full breakfast is non-negotiable — low blood sugar destroys focus and decision-making
Pack a full snack bag for the round: PB crackers, banana, granola bar, apple, trail mix
Eat every 4–5 holes — don't wait until you're hungry
Avoid heavy meals right before a round — you want steady energy, not a food coma

💧 Hydration

You're walking 5+ miles — often in heat. Dehydration sneaks up on golfers
Bring a full water bottle and refill at every opportunity
Mild dehydration noticeably impairs concentration, judgement, and composure
Skip energy drinks — the crash will ruin your back nine

🧠 Mental Focus

Golf is the most mental sport on this list — every shot starts in your mind
Pre-shot routine is a reset routine: use it on every single shot without exception
Use WIN between holes: what's the one thing that matters on this next shot?
Pray specifically for patience and composure — golf tests both constantly

⚾ BASEBALL

Power · Focus · Long Games · Warm Weather

⚡ Fueling

Pre-game meal 2–3 hours before first pitch: balanced, familiar, not too heavy
Dugout snacks matter — long games in heat require consistent fueling
Pitchers: extra protein and carbs in the 24 hours before a start
Sunflower seeds are fine but not a meal — pair with real food
Post-game recovery snack regardless of how late the game ends

💧 Hydration

Spring and summer heat = high sweat loss over a 2–3 hour game
Keep a water bottle in the dugout and drink every half inning
Sports drink if you're in the heat for 2+ hours
Pitchers especially — you're working hard every pitch even when it doesn't look it

🧠 Mental Focus

Baseball is a sport of failure — the best hitters fail 7 out of 10 times. Mental resilience is everything
Use your reset routine after every at-bat, error, or bad pitch
Focus on your process in the box — your mechanics, your approach — not the result
Long gaps between at-bats make staying mentally sharp a skill in itself

🏅 TRACK & FIELD

Speed / Power / Endurance — Varies by Event

⚡ Fueling

Sprinters: high-carb breakfast, light snack close to race, minimal fat
Distance runners: larger carb-focused meals, steady fueling all day at multi-event meets
Throwers: focus on protein and consistent eating — power events need well-fueled muscles
Multi-event meets: plan your fueling schedule around your race times
50g carbs + 15g protein within 30 min after your event — don't wait

💧 Hydration

Track meets are often long, outdoor, warm-weather events — hydration is critical
Sip water consistently all day — not just around your event
Sports drink if competing in multiple events or in heat
Shade and rest between events preserves energy for when it counts

🧠 Mental Focus

Sprinters: visualization of the first 10 steps matters more than you think — see it first
Distance runners: have a race plan and stick to it — don't let others dictate your pace
Use a mantra for the final 100m when your body wants to quit
Pray before your event: gratitude for your ability, courage to compete fully

THE COMPLETE GAME DAY CHECKLIST 01

PRAYER ON GAME DAY 02

🙏 WHAT TO PRAY FOR

Gratitude

Courage & Focus

Teammates & Coaches

God's Glory

A Simple Pre-Game Prayer

A Simple Post-Game Prayer

WHAT TO PACK 03

👕 Gear & Uniform

🍎 Nutrition & Hydration

🧴 Extras & Comfort

For Tournament Days or Away Trips

SPORT-SPECIFIC GAME DAY TIPS 04

🏈 FOOTBALL

⚡ Fueling

💧 Hydration

🧠 Mental Focus

⚽ SOCCER

⚡ Fueling

💧 Hydration

🧠 Mental Focus

🏃 CROSS COUNTRY

⚡ Fueling

💧 Hydration

🧠 Mental Focus

📣 CHEER / SIDELINE

⚡ Fueling

💧 Hydration

🧠 Mental Focus

🏀 BASKETBALL

⚡ Fueling

💧 Hydration

🧠 Mental Focus

🤼 WRESTLING

⚡ Fueling

💧 Hydration

🧠 Mental Focus

⛳ GOLF

⚡ Fueling

💧 Hydration

🧠 Mental Focus

⚾ BASEBALL

⚡ Fueling

💧 Hydration

🧠 Mental Focus

🏅 TRACK & FIELD

⚡ Fueling

💧 Hydration

🧠 Mental Focus