Game Day Preparation: How to Stay Calm and Perform Under Pressure

For a football kicker, game day often means stepping into high-pressure situations where every second counts. Whether it’s a game-winning field goal or a kickoff to set the tone, performing under pressure requires more than just physical readiness. Mental preparation and a structured routine are just as critical to ensuring success on the field. Here’s a step-by-step guide to help kickers prepare both physically and mentally for game day and stay calm when it matters most.

1. Start with a Restful Night

Game day preparation begins the night before. A well-rested body and mind are essential for peak performance:

• Get Enough Sleep: Aim for 7-9 hours of quality sleep to ensure your body is fully recovered and ready to perform.

• Hydrate Early: Start hydrating the evening before to maintain optimal hydration levels.

• Prepare Mentally: Spend a few minutes visualizing yourself successfully executing your kicks. This primes your mind for confidence and focus.

  
  

2. Fuel Your Body with the Right Nutrition

What you eat on game day can significantly impact your energy and focus:

• Morning Meal: Have a balanced breakfast that includes complex carbohydrates, lean protein, and healthy fats. For example, oatmeal with fruit and a side of eggs provides sustained energy.

• Pre-Game Snack: About 1-2 hours before the game, eat a light snack such as a banana, a granola bar, or yogurt to maintain energy without feeling too full.

• Hydration: Continue drinking water throughout the day, and consider adding electrolytes if the weather is hot or humid.

  
  

3. Establish a Pre-Game Routine

A consistent pre-game routine helps calm nerves and build confidence:

• Arrive Early: Get to the field with plenty of time to settle in and acclimate to the environment.

• Stretch and Loosen Up: Begin with dynamic stretches to warm up your muscles and improve flexibility. Focus on your hamstrings, hip flexors, and calves.

• Practice Your Form: Perform a few slow-motion kicks to focus on your technique without worrying about power.

• Walk the Field: Familiarize yourself with the field conditions, including the turf, wind direction, and any potential obstacles.

  
  

4. Warm-Up Effectively

A proper warm-up ensures that your body is physically prepared for the demands of kicking:

• Start with Light Cardio: Jog or do high knees for 5-10 minutes to increase blood flow and warm up your muscles.

• Perform Specific Drills: Work through a series of kicking drills, starting with shorter distances and gradually increasing to game-like scenarios.

• Simulate Game Situations: Practice field goals with a holder and snapper, replicating the timing and rhythm of real gameplay.

• Limit Repetitions: Avoid overkicking during warm-ups to conserve energy for the game.

  
  

5. Use Visualization Techniques

Visualization is a powerful tool to build confidence and reduce anxiety:

• Picture Success: Close your eyes and imagine yourself making perfect kicks. Visualize the ball’s trajectory and feel the satisfaction of a successful attempt.

• Replay Positive Memories: Think about past games where you performed well. Reliving those moments reinforces your belief in your abilities.

• Focus on the Process: Instead of fixating on the outcome, concentrate on executing your technique step by step.

  
  

6. Manage Nerves with Breathing Exercises

Nerves are a natural part of game day, but controlled breathing can help you stay calm:

• Deep Breathing: Inhale deeply through your nose for four seconds, hold for four seconds, and exhale slowly through your mouth for six seconds. Repeat this several times to lower your heart rate.

• Grounding Techniques: Focus on the physical sensations around you, such as the feel of the ball or the texture of the grass. This helps bring your attention to the present moment.

  
  

7. Maintain a Positive Mindset

Your mindset plays a crucial role in how you handle pressure:

• Embrace the Challenge: Remind yourself that pressure situations are opportunities to showcase your skills.

• Positive Self-Talk: Replace doubts with affirmations like, “I’ve practiced for this moment,” or, “I’m ready to succeed.”

• Stay Composed: If a kick doesn’t go as planned, shake it off quickly and focus on the next opportunity.

  
  

8. Stay Focused During the Game

During the game, distractions can arise from the crowd, teammates, or the scoreboard. Stay locked in with these strategies:

• Stick to Your Routine: Follow the same steps every time you line up for a kick. Consistency breeds confidence.

• Block Out Noise: Use mental techniques to tune out crowd noise and focus solely on your task.

• Take One Play at a Time: Avoid thinking about future kicks or the overall score. Focus entirely on the kick at hand.

  
  

9. Reflect and Recover Post-Game

After the game, take time to evaluate your performance and recover:

• Review Your Kicks: Watch game footage to analyze your strengths and identify areas for improvement.

• Hydrate and Refuel: Replenish your body with water, electrolytes, and a protein-rich snack or meal.

• Rest and Reset: Give yourself time to unwind and recover physically and mentally.

Game day can be a high-pressure environment, but with the right preparation, you can stay calm and perform at your best. By following a structured routine, practicing visualization, and maintaining a positive mindset, you can approach each kick with confidence and consistency. At M.A.N. Kicking, we help athletes develop the physical and mental tools needed to excel under pressure. Remember, preparation is the key to success—and every kick starts with a calm and focused mind.