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the details into your GPS, and make sure the destination it brings up makes sense. Pull up a map online to double-check if you have any doubt about the location it is showing. You never know when traffic, weather, or other factors will slow down your commute, so plan your route with these factors in mind. Your GPS device can help you avoid traffic and construction, but this will add time to your trip. If you are at a hotel, ask at the front desk how long it will take to get to the venue in the morning and if there are any construction concerns along the route. Again, getting this squared away the night before will eliminate last-minute scrambling and the stress of rushing to be on time. Once all your gear is assembled and packed up, go to bed. The night before a competition is not the night to invite members from the squad for a sleepover. Try your best to get to sleep at a reasonable hour. According to the National Sleep Foundation, people age fourteen to

“(When practicing) you need to be in the presence of a qualified coach, and you also need to be sure that you’re on the right type of padded surface.”

– Linda Gooch, two-time national champion head coach, University of Central Florida

More than anything we trust each other. We trust each other, we trust the bases, the flyers, the backspots, to all collectively do their job, and because we trust each other, it comes out on the mat. “ “ – Clark Kelly, 2015 UCA national college champion

twenty-five should ideally get eight or nine hours of sleep to function at their best. Keep that target in mind while getting ready the night before,

and give yourself plenty of time to get a good night’s sleep. Not sleeping well can significantly affect an athlete’s performance as well as mood and ability to focus. Do not put yourself in that position; make getting good rest a priority.

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