Allocate time for a 'mental warm-up' pre-match to help optimise your arousal level, initiate positive self-talk and visualise your process goals

The routine followed prior to a match, including the evening before, needs to include individual preferences - some players enjoy a visit to the cinema, while others prefer to stay indoors and relax totally. Either way, coaches must allow players to follow their own routine outside of scheduled group sessions.

The routine a player follows is a personal preference and helps them manage their arousal levels.

Some players appear totally relaxed and smiling before big games while others are very serious and focused - each to their own. Players generally prefer to stick to a consistent routine during the 24 hours prior to a game. For example:

Night before:

• Watch a brief video of the opposition and analyse opposite number
• Perform a few relaxation drills including static stretches post video to relieve tension
• Eat a high carbohydrate, medium protein meal with plenty of fluid
• Go to the cinema or watch an absorbing video
• Warm bath followed by a small protein shake
• Early night

Morning of event:

• Wake at usual time and have normal breakfast
• Spend 15 minutes visualising process goals for the game and select 3 trigger words
• Relaxation stretch

At the ground:

• Team meeting - focus on the key points highlighted by the coach
• Monitor weight to assess hyper-hydration
• Individual warm-up - strict routine including positive self talk
• Group warm-up
• 15 minutes prior to kick-off - assess arousal level and stimulate/relax accordingly
• 5 minutes before kick-off - imagine performing 3 key tasks successfully, including making the first tackle