Should I work out the day before a competition? Scientifically Proven Benefits

Benefits of Pre-game Workout with Scientific Evidence

Daily exercise is a blessing for us. It helps us maintain our health and body and helps us stay focused and motivated. The pre-game workout comes with several key benefits. TempleFitnessFranklin mentioned these key benefits to exercising the day before a competition:

Improved Muscle Activation and Power Output

We must activate our body muscles for better performance in a competition. Exercising the day before a competition helps our muscles trigger. It also ensures improvement in responsiveness and readiness for action. Light stretching and exercises help our body prepare the nervous system to provide better signals functioning. Therefore, a pre-game workout can enhance muscle coordination and strength. 

Scientific evidence supports this approach. A study published in the Journal of Strength and Conditioning Research found that dynamic warm-ups help to improve neuromuscular efficiency. It also provides better power output and agility. The research concluded that by engaging in a structured warm-up before matchday, athlete can improve their reaction times and increase muscle force production.

Increased Blood Flow and Oxygen Delivery

A scientifically proven fact, increased blood flow and oxygen delivery can improve the functionality of our body cells. On the other hand, it can enhance our overall performance.

Pre-game training improves blood circulation and oxygen and nutrients delivery to the muscles. This prevents immobility and enhances endurance. So, it allows athletes to maintain high performance throughout the game. For smooth and controlled movement, performing light cardio and mobility exercises can be beneficial.

Research in Science Direct found that engaging in light pre-competition activity increases blood flow. Hence, it enhances oxygen uptake and muscle function. The athletes performing exercises the day before competition have better endurance and muscle efficiency compared to others. This highlights the importance of pre-game workouts to keep the body energized and well-balanced. 

Enhanced Hormonal Response for Performance Boost

Hormones are crucial in athletic performance. They affect energy levels, strength, and motivation. They reinforce our focus, speed, and power. Besides, training before a competition improves an athlete's enthusiasm to perform better.

A study in the MedShun encountered an increase in testosterone and adrenaline levels in athletes' bodies performing moderate-intensity pre-game exercises. The study concluded that short bursts of activity before competition can boost motivation and physical readiness. Hence, it improves the overall performance. 

Reduced Risk of Injury

Exercising before a day of competition helps to maintain muscle flexibility and mobility. A British Journal of Sports Medicine states that light exercises prevent strains and ligament damage. It ensures that muscles are not stiff and can balance sudden stress.

The research outlined that pre-competition exercises improve tissue's elasticity and responsiveness. Therefore, exercise before match day prevents Athletes from experiencing muscle pulls and joint issues.

Mental Readiness and Confidence Boost

A pre-game workout improves focus and reduces anxiety. The Medicine News Today journal shows exercises release endorphins which help athletes feel confident. Light exercises maintain alertness of mind and enhance sharp time reaction.

Pre-Tournament Workout for Optimal Performance

A well-structured pre-competition workout maintains our energized body and reduces fatigue. If harnessing the best out of your body is your plan, then our competition prep coaching service is just for you. We can help you with your pre-match exercises to harness your performance at best. Here is our recommended workout routine: 

Full Warm-Up

A proper warm-up is essential for every type of competition. It enhances the body's performance, improving balance, flexibility, and agility.

• Dynamic stretching: Leg swings, arm circles, hip openers (2 minutes)
• Light cardio: Jogging or cycling at low intensity (5 minutes)
• Mobility drills: Lunges with a twist, high knees, butt kicks (3 minutes)

SAQ Drills

Speed, Agility, and Quickness (SAQ) drills are crucial for athletes to perform better in the competitive era. Incorporate these SAQ drills to ensure low volume to avoid fatigue:

• Fast Feet to 5-Step Accelerations: Slightly move feet beneath your center of mass for 3–5 seconds. After that accelerate hard for five steps. You should repeat it 3–4 times with 30-second rests.
• 5-10-5 Drill: It includes sprint for 5 yards then return to start. Then sprint for 10 yards and return. Perform the drill for 1–2 reps facing each direction and rest for 30–45 seconds between reps.
• Jab Step to Cut: Harness it for 2 reps cutting each direction, with 30-second rests.

Light Conditioning

Conclude with light conditioning to maintain activity levels without inducing fatigue:

• 20/40 Intervals at 80% Speed: Start running at 80% max effort for 20 seconds at first. Then walk or rest for 40 seconds. You should complete the whole process in 6 reps.
• Zigzag Sprints: Sprint in a zigzag pattern between cones or markers and perform 4 reps.

Conclusion

Exercising the day before a competition is fruitful for us. It helps athletes to control their bodies and perform well in competitive events. At last, pre-match exercises enhance flexibility, mobility, agility,  focus, and confidence.

If you're looking for the best pre-competition training service in Franklin, TN, then TempleFitness is the place you deserve. We have the best personal training services to help your way to greatness. Contact us today and do better in competitions!

Frequently Asked Questions

How long should a pre-tournament workout be?

Exercise the day before a competition should be 30-40 minutes long. But always remember, don't be too harsh on yourself.

What should I eat after my pre-tournament workout?

You should eat a balanced meal with carbohydrates, lean protein, and healthy fats. Besides, you should drink water to stay hydrated. 

Can I do cardio before a competition?

You can perform light cardio. However, high-intensity workouts can cause fatigue in muscles and make you tired.