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Pre-Competition Checklist ​

A complete preparation guide for the day before and day of competition.

Preparation = Confidence

The best players don't wing it. Having a checklist removes decision fatigue and ensures you arrive at peak readiness.

Day Before Competition ​

Evening (6-10pm) ​

Logistics:

  • [ ] Equipment packed and checked
  • [ ] Clothes laid out (layers for weather)
  • [ ] Transport arranged / route checked
  • [ ] Registration confirmed
  • [ ] Wake-up alarm set (+backup)

Nutrition:

  • [ ] Light, familiar dinner (no experiments)
  • [ ] Hydration: 2L water throughout day
  • [ ] Competition snacks prepared
  • [ ] No alcohol
  • [ ] No heavy/spicy food

Mental Preparation:

  • [ ] Visualize tomorrow's matches (5-10 min)
  • [ ] Review personal goals for competition
  • [ ] Set intention (one word/phrase)
  • [ ] Gratitude practice (why I love this sport)

Sleep:

  • [ ] Bedtime 8+ hours before wake time
  • [ ] Room dark and cool
  • [ ] Phone on silent
  • [ ] Relaxation routine (reading/breathing)

Notes for tomorrow:

Competition Morning ​

Wake Up Routine ​

Time: ________ (_____ hours before first match)

Physical:

  • [ ] Light breakfast (2-3 hours before play)
  • [ ] Hydration started
  • [ ] Bathroom
  • [ ] Comfortable clothes on

Mental:

  • [ ] 5 min mindfulness/breathing
  • [ ] Recall intention for the day
  • [ ] Positive self-talk: "I am prepared"

Arrival at Venue ​

Arrive: ________ (_____ min before first match)

Setup:

  • [ ] Find terrain / check conditions
  • [ ] Locate facilities (toilet, food, shade)
  • [ ] Check draw / opponents
  • [ ] Find teammates

Physical Warm-up (15-20 min):

  • [ ] Light walking (5 min)
  • [ ] Dynamic stretches
  • [ ] Arm circles, wrist rotations
  • [ ] Practice throws (pointing, then shooting)
  • [ ] Feel the terrain

Mental Warm-up:

  • [ ] 3-breath reset practice
  • [ ] Visualize first few throws
  • [ ] Connect with teammates
  • [ ] "I am ready" affirmation

During Competition ​

Between Matches ​

Physical:

  • [ ] Light snack every 2 hours
  • [ ] Sip water consistently
  • [ ] Shade/shelter if hot
  • [ ] Light movement (don't sit too long)

Mental:

  • [ ] Review last match (1 learning, then let go)
  • [ ] Reset for next match
  • [ ] Stay present (not results-focused)

Match Routine ​

Before each end:

  • [ ] Read terrain
  • [ ] Team strategy discussion
  • [ ] Focus on process, not score

Before each throw:

  • [ ] Pre-shot routine (consistent)
  • [ ] 3-breath reset if needed
  • [ ] Visualize the throw
  • [ ] Trust and release

After mistakes:

  • [ ] Inner Coach response
  • [ ] Physical reset (shake it off)
  • [ ] Next throw mindset

Competition Bag Checklist ​

Essential Equipment ​

  • [ ] Boules (cleaned)
  • [ ] Measuring tools
  • [ ] Cochonnets (backup)
  • [ ] Towel/cloth for boules
  • [ ] Magnet (if allowed)

Clothing ​

  • [ ] Competition shirt
  • [ ] Comfortable pants/shorts
  • [ ] Layers (jacket, vest)
  • [ ] Hat/cap
  • [ ] Sunglasses
  • [ ] Rain gear (if forecast)
  • [ ] Extra socks

Nutrition ​

  • [ ] Water bottle (1.5L minimum)
  • [ ] Electrolyte tabs/powder
  • [ ] Bananas
  • [ ] Nuts/trail mix
  • [ ] Energy bars
  • [ ] Sandwiches (for long days)
  • [ ] Avoid: sugary snacks, caffeine overload

Comfort & Recovery ​

  • [ ] Sunscreen
  • [ ] Folding chair
  • [ ] Shade solution
  • [ ] First aid basics
  • [ ] Pain relief (if needed)

Mental Game Tools ​

  • [ ] This checklist!
  • [ ] Goal card / intention reminder
  • [ ] Music/headphones (for focus)

Post-Competition ​

Immediately after:

  • [ ] Hydrate
  • [ ] Eat recovery meal within 1 hour
  • [ ] Brief reflection (3 wins, 1 learning)
  • [ ] Thank teammates/opponents

Evening:

  • [ ] Full diary entry
  • [ ] What to practice next
  • [ ] Celebrate effort (regardless of result)
  • [ ] Good sleep for recovery

Quick Reference Card ​

Print this and keep in your bag:

PRE-MATCH CHECKLIST
□ Equipment ready
□ Hydrated
□ Warm-up complete
□ Intention set
□ Breathing calm
□ "I am ready"

PRE-THROW ROUTINE
1. Read the situation
2. Choose the shot
3. Visualize success
4. 3 breaths
5. Trust & throw

AFTER MISTAKES
□ Inner Coach voice
□ Physical shake-off
□ Back to routine
□ Next throw focus