Pre Game Meals
- Allow enough time for digestion. Eat the meal at least three hours before a Game.
- Choose a meal that's high in starch. Starch is easy to digest and helps steady the levels of blood sugar. Oatmeal is a very good choice or toast with Honey on it.
- Consume only moderate amounts of protein. Protein foods take longer to digest than starch. And high-protein meals may lead to increased urine production, which can add to dehydration. No Hamburgers or Steaks.
- Limit fats and oils. They take too long to digest.
- Restrict sugary foods. Sweets can cause rapid energy swings in blood sugar levels and result in low blood sugar and less energy. No Candy or Soda
- Avoid foods and drinks that contain caffeine. Caffeine stimulates the body to increase urine output, which can contribute to dehydration problems, and a full bladder can be very uncomfortable.
- Watch out for foods that produce gas. Certain raw vegetables, fruits, or beans may cause problems for some young athletes. Be aware of the foods that cause you problems, and avoid them just before a Game.
- Within these guidelines, chose foods you like to eat.
- Remember to drink plenty of fluids. Water is the Best!
- Bring a water bottle you can put on the net and drink water during game breaks
Pre Game Stretching:
If possible you need to arrive 1 hour to 45 minutes before a game to give yourself time to warm up and stretch. Stretching before a game is very important! It is also important to warm muscles before you stretch. So if you can do a light jog around the Rink parking lot for about 5 to 8 minutes. If not run in place in the locker room. Then Stretch all important muscle groups (See Below) and then get dressed.
When performing stretching exercises, you should hold your stretch at a point of easy tension (gentle tugging without pain) for about 10 - 20 seconds. Do NOT bounce. Before doing these stretches, you should limber up the whole body by jogging in place, twisting, reaching, lifting your legs, and walking around for 3 to 5 minutes to get the blood flowing, loosen joints, and warm up the temperature of the muscles. If you have enough time, and you're on the ice, skate a lap or two before doing your stretches.
Part of getting ready for a game is getting mentally ready. After you have finished you’re stretching and while you are getting dressed try to visualize yourself making saves and always see yourself being successful. If you feel nervous take very deep breathes.
Pre-Game on the Ice
Once you get on the ice take three or four hard laps around the ice and then go to your crease! Then scrape up your crease and then find your angles. Your team will then take shots on you to warm you up. Work on your Angles and get your body warmed up. You are now ready to have a successful game. Also remember - have fun!!!