Finals are here, and if you are well prepared, the grand final may be in reach for you and your team. The hard work has been done throughout the season, now it’s about fine tuning, staying fresh, and giving yourself the best chance to perform when it matters most. 1% improvement over these last few weeks may be the difference between a memorable win, or a heartbreaking loss.

1. Focus on the Basics

When pressure ramps up, confidence that you have prepared the right way can keep you level headed. Aim for:

8 hours of quality sleep each night to allow your body to repair and recharge
Stay on top of hydration throughout the day, not just on game day
Fuel your body with balanced meals that support recovery.

These foundations are often overlooked, although simple to implement. Here is a simple recovery points system to focus on:

2. Sharpen skills

It’s not the time to reinvent the wheel or try to learn something new. Training should be about refining the skills you already have and making sure they feel sharp and automatic. Stick to familiar drills, polish up the basics, and keep your sessions short and purposeful. The goal is to walk into the final feeling confident in what you already do well, not weighed down by extra fatigue or new routines.

3. Maintain Strength and Power

You still want to feel strong and explosive going into a final, but the key is balancing intensity with recovery. High intensity sessions with low volume are ideal, they keep your strength and power topped up without creating unnecessary fatigue. Aim to maintain the high intensity of your workouts, while reducing the volume. Save your energy for the weekend.

4. Mental Preparation

Nerves are a normal part of finals, in fact, they’re a good sign that you care and are ready to give your best. Instead of fighting the nerves, use them as fuel. Take confidence in the hard work you’ve put in all season, the preparation you’ve done, and the support of your teammates around you. Trust the process that got you here and focus on enjoying the moment. This is what you’ve been playing for all year!

5. Stick to Routine

Finals are not the time to experiment with new routines, meals, or game day rituals. Consistency is key; your routine is what got you to this stage in the first place. Familiar habits provide comfort and stability, helping you stay calm and focused when the pressure is on.

Bottom line: grand finals aren’t about doing more, they’re about doing the simple things well. Stay fresh, stay focused, and enjoy the moment, you’ve earned the right to be there!

Grand Final Preparation: Nailing the Basics