Brent Livermore OAM, Olympic gold medalist, and hockey coach
As a hockey player one the most effective ways to optimise your time during the build up to a competitive performance is to devise a pre-match routine. This article outlines some of the general benefits of integrating a pre-match routine in your hockey performance and some insight into my personal pre-match routine considerations when playing for Australia.
Why a pre-match routine? It organises you.
The best thing about using a pre-match routine is that it helps to organise and structure your pre-match activities. Having explicit pre-match instructions also allows you to keep tabs on how well you are preparing for matches. It enables you to measure and record your pre-match activities and highlight whether or not you managed to adhere to your preparation plan.
Furthermore if you perform badly, you can correlate this to how well you executed your pre-match routine. Most of the time poor performances follow poorly executed pre-match routines. Before competing if you know that you have carried out your pre-match routine to the best of your ability, you will be filled with confidence knowing that you have done everything in your power to optimise your performance.
Why a pre-match routine? It builds a feeling of control.
The beauty of pre match routines is that most of the time you are in complete control of them. Prior to performing you can control of what food you eat, the fluids you drink, who you talk to, what you think about, what you pack into your kit bag, whether or not you listen to music, what you read, and so on.
There are often very few things that you have control over in competitive sport, but the things you can control you must take advantage of.
By considering all of the actions and behaviours that may impact positively prior to competitive performances you empower yourself to build an effective and thorough pre-match routine.
My personal pre-match routine – Brent Livermore
The following pre-match routine reflects my personal experience while playing at elite level and still today is applied at club and representative level games as a player and coach.
Day or Morning before Match:
- Opposition Review and Analysis – Look to develop a clear understanding of some of the strengths and weaknesses of the opposing team. It builds discussion and focus toward how I personally might play and things I need to work on in the game.
- Personal Opponent Analysis and pick up little things – Every player has a certain skill set that they rely on when playing so therefore I try to pick up different things I can’t exploit and also need to deny.
- Review penalty corner attack, penalty corner defence and goal keeper movements for strengths and weaknesses in case of taking penalty stroke
- As a team we would review opposition and their way of play etc – develop strategies to play against the opposition.
Match Day – Pre Game
- A set routine with timing of events, meetings and even timing for shower and final preparation; I found important/ critical to enable best preparation and focus for a higher level of consistent performance. (But you also must be adaptable if need be) So ensure you have counter plans or other triggers in place to get you ready.
- Activation – 4hrs before match – Generally wakens the body and mind with light jog and stretch which really begins the final countdown to the match.
- Pre Match Meal – 3 hrs before match – looking to maximise with best timing to get fuel into the body that can be utilised for the match. Look to build or top up the energy stores, as any time less than 3hrs the body does not process for energy that is needed for hockey.
- Team Meeting – Generally short and sharp to go over subgroup goals, team goals and team strategies. Will also revisit the key things about the opposition and look at ways we can exploit our set piece execution.
- Start Personal Prep – 1 hour before departure
- This would include –
- Ensuring gear is pack, layout of uniform on bed
- Visualisation and Mental Time out – The Four “R” – Relax, Review, Replay, Rehearse (Practiced and trained mental rehearsal technique, awareness of body and all surroundings, Special “Wide World of Sport” Highlights package – self developed)
- 30 minutes before departure – Shower and get uniform on.
- Some stretching and ball skills around the hotel room
- Depart from match
- Enjoy personal time and other players whilst on the bus. Never closed anything out and enjoyed the focused time. Ensure there was a balance here.
- 30 minutes before game we start Warm Up
- Whilst in car or on the bus I tried to train and open my peripheral vision by focusing in on movement and surroundings whilst viewing everything in the space.
- Warm Up – Active
- Used the running time to review some of the mental rehearsal whilst using key indicators.
- Warm Up – Skills
- Always started the ball skills with dribbling and taking a few shots before keepers got involved.
- Personal Prep working through all skills, OHs and focus on ball movement and first touch.
- 12 minutes come together for PCA
- 9 minutes come together as final team prep
- Before running onto field after call in I spent some personal time working with the ball and receiving off the fence.
To consistently perform at your optimal level it requires a pre-match routine that is consistently applied and evaluated. Your routine may not be as elaborate as what I have described. However my challenge to you is for you to first of all write your pre-match routine down then to evaluate it. If it works for you do not change it of course. However if after the evaluation you feel to vary it pick one new strategy and apply it, then evaluate again.
I would love you to share your pre-match routine by adding your comments to the box below.
Source: adapted from http://mindsportlive.com
Brent Livermore OAM
Sales Manager/ Investor Consultant
High Performance Coaching/Speaking & Appearances/ Elite Performance Teams
Mob: 0413 083 447
| Email: brent.livermore@mainz.com.au | Email: brentlivers25@gmail.com |
| Web: http://www.mainz.com.au/ | Web: http://www.brentlivermore.com/ |
| Skype:mainz-brent | Skype:Liverchief25 |
