Preparing for Match Day: A Player’s Checklist📝

Conor Thomas
Apr 4
2 min read

Match day is the time to showcase all the hard work you’ve put in during training..... You’ve put in the hard work all week—trained at full intensity, sharpened your skills, and listened to your coaches. Now, all that’s left is making sure you’re fully prepared to step onto the pitch and deliver when it matters most. How can you make sure no stone is left unturned? Follow this Conor Thomas Academy match day checklist to give yourself the best chance of performing at your peak. 🚀

1. Get a Good Night’s Sleep

As we have previously mentioned, sleep is one of the most important factors in recovery and performance. Aim for at least 8 hours of quality sleep the night before a match so you wake up feeling refreshed and ready to go. This may mean staying of the Playstation/Xbox before you sleep!

2. Fuel Your Body

What you eat before a game can make a huge difference. Stick to a meal high in carbohydrates with lean protein around 3-4 hours before kick-off. As the game gets closer, a light snack like a banana or energy bar will help maintain energy levels.

3. Hydration is Key

Start hydrating well before match day to prevent fatigue and muscle cramps. Drink plenty of water throughout the day, and if it’s a hot day, consider adding electrolytes to keep your body balanced.

4. Stretching & Recovery the Night Before

For older players or those carrying niggles, stretching the evening before can help loosen up muscles and aid mobility. An ice bath or contrast bathing (hot & cold) can also help reduce soreness and freshen up the legs before match day.

5. Pack Your Bag the Night Before

Avoid unnecessary stress by packing everything you need in advance:

Match kit (shirt, shorts, socks)
Boots (clean and ready)
Shin pads
Water bottle
Recovery snacks
Any additional gear (gloves, GPS tracker, etc.)

6. Mental Preparation & Pre-Match Music

Football is as much mental as it is physical. Spend some time visualising key moments—whether that’s making a great pass, winning a tackle, or scoring a goal. Many players also use music as part of their pre-match routine. Listening to a playlist that makes you feel confident and focused can set the right mindset before kick-off.

7. Arrive Early & Warm Up Properly

Give yourself enough time to settle in, listen to the coach’s instructions, and go through a structured warm-up. A good warm-up helps activate your muscles, prevent injuries, and mentally switch on for the game.