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Competition Prep! Gymnasts Guide to Meet Day

Gymnast doing skilll on balance beam

The 2024 competition season is well underway here at CEGW, and what better way to celebrate than a prep guide full of tips and tricks to ensure a great meet day! In this blog post, we'll explore how to set the stage for success the night before and the day of competition. After all, preparation is the key to success!


Quality Sleep


This one is a no-brainer! The night before a competition is no time for restless sleep. Aim for 7-9 hours of quality rest to wake up feeling refreshed and alert. Establish a calming pre-sleep routine and ensure your sleeping environment is comfortable and suited best for you.

Hydration & Nutrition


Hydrate well the night before the competition. Opt for water or a calming herbal tea to stay adequately hydrated. Eat a nourishing dinner that fuels you for the day to come. It is always best to stick to familiar foods your body is accustomed to and responds well to!



Spend a few minutes visualizing yourself performing well during the competition. Picture each routine, envisioning precision and confidence in every move. If you know what the meet site looks like, you can even try to see yourself in that specific area and environment. This mental rehearsal can boost confidence and calm pre-competition nerves.

Competition Day: The Final Touches

Begin your day early to allow ample time for an unhurried morning routine. Rushing can add unnecessary stress, so plan ahead to avoid any last-minute surprises! Leave with extra time to arrive at the meet site to account for traffic or closures along the way.

Pre-competition breakfast for gymnasts


Start the day with a balanced breakfast that includes carbohydrates, protein, and healthy fats. Opt for familiar and easily digestible foods that you know work for you. Avoid heavy or unfamiliar meals that may cause discomfort. 


Gymnastics pre-meet rituals


Engage in any pre-meet rituals that bring you comfort and focus. Whether it's a specific warm-up routine, a motivational playlist, or a few minutes of quiet reflection, these rituals can anchor you in a positive mindset.

Mindset Matters


Cultivate a positive and focused mindset on competition day. Remind yourself of your preparation, skills, and the joy of showcasing your hard work. Embrace the excitement of competition! Share positive energy with your teammates. Their support can be a source of motivation and camaraderie, helping create a positive competition environment.

Step onto the Stage with Confidence

Of course, always stick to the things that work best for you, and your mind & body. These are just suggestions if you or your gymnast are looking for extra tips and ways to prepare for the big day. And of course, keep in mind that the real preparation that goes into competition is the hard work that happens day-in and day-out at practice. When meet day finally comes, it’s time to relax, show off everything you’ve been working so hard on, and have fun!

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