Earlier in the year, Alexandria City High School named the athletes of the month for September. One of them was senior Lelah Forbes. Lelah has been putting on incredible performances, and Theogony asked what a game day looks like for her.

Q: How does your game day start? Any specific morning routines?

A: In the morning, I make sure to have all my stuff ready to go in my bag waiting for me. I also try to get my teammates excited for the game whether it’s during school or before the game.

Q: What do you typically eat before a game? Do you have any specific meals?

A: Before a game, I usually eat some sort of protein bar or granola bar because it’s quick, easy and gives me the energy that I need. 

Q: How do you mentally prepare for a game, what kind of music do you listen to or any meditation practices?

A: To mentally prepare for a game, I make sure I am confident about my own playing so that I can arrive with confidence. I want others to see the confidence that I have in our team, and be able to spread it to others. I try to listen to upbeat music that gets me excited and ready to play. 

Q: What goes through your mind right before the game starts? How do you handle the nerves if any?

A: Before a game starts, I envision myself going for every ball and trying my hardest. I tell myself that I am going to put in all of my effort no matter how I’m feeling or how good or bad our opponent is. When I’m nervous, I convince myself that the opponent is no better than me and that only I can control how I play, not others. 

Q: How do you stay focused during the game especially in high pressure moments?

A: When I’m playing I’m always locked in although when I get tired, it becomes harder to be fully committed to putting 100% into everything I do. Despite this, I just try my hardest with whatever I have left. 

Q: What are some key things you do to stay calm if things aren’t going well?

A: To stay calm when things get tough, I try to slow myself down. Instead of trying to do everything all at once which doesn’t help anyone, I make sure I am an option for my teammates as well as a positive voice.

Q: How do you balance emotions, whether you’re celebrating a coping with a loss?

A: I try not to let my emotions affect me too much especially after a loss, meaning that I try to keep my negative thoughts about the game for later. Instead of being mad about during or after the game, I can continue to be positive and leave negativity for when I’m off the field.

Q:How do you wind down at the end of game day?

A: At the end of the game day, whether we win or lose, I think about what we did well and what we can improve upon so that I can start thinking about the next game and what we can do to prepare for it. 

We also wanted to talk to Julia Kelly, who recently announced her commitment to Ithaca College. Julia has been putting on outstanding performances and we wanted to see what a day looks like for her. 

Q: How does your game day start? Any specific morning routines?

A: The only super concrete thing I do on game day mornings is post on the volleyball Instagram. Sometimes I’ll watch film of the team we’re playing and scout their players to prep, but at this point in the season we pretty much know all the teams and how they play. 

Q: What do you typically eat before a game? Do you have any specific meals?

A: Nothing specific, just something with protein that will keep me fueled. Not sure if this counts but I will almost always have some sort of energy drink before games to really wake up.

Q: How do you mentally prepare for a game, what kind of music do you listen to or any meditation practices?

A: I’ve kind of made a deal with myself that once I put my jersey on I need to be locked in for game time. I also usually take a minute away from everyone else to just sit and breathe and prepare myself to play. The playlist used for warmups is mine so I kinds of get to cheat and listen to my songs on the gym speakers. It’s mostly rap with a few 2010’s hype songs to get everyone excited. 

Q: What goes through your mind right before the game starts? How do you handle the nerves if any?

A: Before a game, I mentally go over any important stats on the team we’re playing and think about what I’m going to say to the team in our huddle to make sure we’re as prepared as we can be. I like watching the other team warm up and figuring out what the best hitting/blocking strategy is. 

Q: How do you stay focused during the game especially in high pressure moments?

A: I’ll usually pull the team into a quick huddle between points to figure out our next play or just take a deep breath together. Volleyball can be very fast paced game and second to slow down and think especially in high pressure moments. 

Q: What are some key things you do to stay calm if things aren’t going well?

A: As a team, I think it’s important to keep cheering no matter how bad the score is. Keeping the energy high is always a good way to stay in the game. Personally, I have an old superstition with tape on my fingers that I tap when I need to calm down. Even though I don’t put tape on as consistently as I used to, I still tap the same place I used to have it when I need to calm down. 

Q: How do you balance emotions, whether you’re celebrating a coping with a loss?

A: I have a rule that I’m not allowed to drop my head (in defeat) at any point during a game or afterwards when I’m still in the gym. It’s a small thing but it really makes a difference both physically and mentally. I know there’s a lot of people looking at me to be a source of positivity so I try to remember that after both wins and losses.

Q: How do you wind down at the end of game day?

A: Ice and stretch whatever injury I probably have and wait for stats from the game to come out

Tucker Wolf is a member of the Golf team and has been working hard both at the range and at school. We asked Tucker about his daily routine, as well as tips and tricks that keep him sharp on the course. Here are his answers.

Q: How does your game day start? Any specific morning routines?

A: I start my game day by having a cup of coffee and a good breakfast.

Q: What do you typically eat before a game? Do you have any specific meals?

A: I try to eat Chipotle as much as possible before a match.

Q: How do you mentally prepare for a game, what kind of music do you listen to or any meditation practices?

A: Before a game I’ll put on a solid yacht rock or acoustic playlist. This succeeds in dialing me in, in a calm manner. 

Q: What goes through your mind right before the game starts? How do you handle the nerves, if there are any?

A: The only thing that goes through my mind is to shoot low. Personally, I choose not to believe in nerves therefore they don’t affect me. 

Q: How do you stay focused during the game, especially in high pressure moments?

A: I try to take the round one shot at a time. Throughout the season, I was able to rely on my teammate, Andrew “Do it All Dre,” to stay in the moment. 

Q: What are some key things you do to stay calm if things aren’t going well?

A: If things aren’t going well, I just refer to my ample practice and imagine that I’m striping balls on the range.

Q: How do you balance emotions, whether you’re celebrating or coping with a loss?

A: When coping with a loss, I simply put it behind me. When celebrating a win, I will often migrate to B-Dubs with the guys and demolish some wings. 

Q: How do you wind down at the end of game day?

A: To wind down at the end of a game day, I will simply grab some food and melt on my deck.

Cole Penzar is a boys volleyball player. Cole has been putting on outstanding performances and we wanted to see what a day looks like for him. 

Q: How does your game day start? Any specific morning routines?

A: The routine starts the night before: eating good food, hydrating a lot and going to bed earlier.

Q: What do you typically eat before a game? Do you have any specific meals?

A: I don’t like to eat a lot right before the game. A protein bar, pasta or something, anything light but is filling enough.

Q: How do you mentally prepare for a game, what kind of music do you listen to or any meditation practices?

A: I listen to Playboi Carti, Lil Wayne, Death Grips, Jpegmafia: anything with a high amount of energy to get your heartbeat up.

Q: What goes through your mind right before the game starts? How do you handle the nerves if any?

A: If I prepare right, the only thing on my mind is the game. All you can really do is your best, so I’m never nervous before the game. I’m prepared to put in 100% and we’ll see what happens after that.

Q: How do you stay focused during the game especially in high pressure moments?

A: Box breathing is really helpful. I do it before every serve, if we need to reset after a point or just any time where I find myself losing focus.

Q: What are some key things you do to stay calm if things aren’t going well?

A: You have to reset after each point. You can’t prioritize getting seven points in a row; instead focus on getting the point right in front of you. Constructive communication is so important. Usually your teammates know better than you about what you did wrong, and everyone is open to receiving and using new advice.

Q: How do you balance emotions, whether your celebrating a coping with a loss?

A: No matter what you can’t change a result, so instead of thinking what you should’ve done, I think about what I can do/change in the next game.

Q: How do you wind down at the end of game day?

A: After a big dinner, it’s either homework or a video game.

Lucinda “Lucy” Jones who is on the Track and Field team, has been putting on an outstanding performance and we wanted to see what a day looks like for her. She has also recently committed to the University of Georgia for track and field. 

Q: How does your game day start? Any specific morning routines?

A:Yes! I pretty much wake up really early and eat a solid but light breakfast of a fried egg with avocado toast. And then I get hype by doing my hair which is pretty much the thing I’m always most excited about within my routine.

Q:What do you typically eat before a game? Do you have any specific meals?

A:I usually eat some kind of bar but maybe some cashews. I always, always, always will be chewing gum though.

Q:How do you mentally prepare for a game, what kind of music do you listen to or any meditation practices?

A:I definitely listen to music and right when O get on the bus I start listening to before a race is like a mix between Rihanna, Cardi B, Drake and Don Toliver.

Q:What goes through your mind right before the game starts? How do you handle the nerves if any?

A:Usually I’m super duper nervous before racing, To cope with that I chew gum, which helps me focus but also get mentally prepared for what’s to come.

Q:How do you stay focused during the game especially in high pressure moments?

A:I know I’ve used this answer a lot but I always chew gum while racing. It helps me keep on pace especially during races that I need to hit a certain time. It also keeps me counting my steps so I can focus on something besides what I’m running. What

Q:What are some key things you do to stay calm if things aren’t going well?

A:I usually have a saying I can repeat in my head like “just give it your all because you only run this race once,” or “finish the race on empty or you’ll regret it at the end.” Something motivational that will keep me going even when times get hard.

Q:How do you balance emotions, whether you’re celebrating a coping with a loss?

A:I definitely deal with many emotions after a head race. Whether that’s being excited after winning, having a big PR or if that’s dealing with a loss or let down of what I actually wanted to hit time wise. I think I cope with these things by reinforcing that just “one race” and that I shouldn’t get down on myself about it. I definitely have gotten really mad at myself about the frustrating races like Nationals or States, but at the end of the day there are so many more opportunities to reach your goals, so you shouldn’t be angry about one result.

Q:How do you wind down at the end of game day?

A:Winding down I usually go for a cool down run or shakeout. I most likely do this with my team! I also spend time with my family at this time as well.

Last but certainly not least, Chase Mcknight, Linebacker and Tight End for the Alexandria City Titans varsity football team, game day is more than just a few hours on the field. But the entire day, Chase prepares himself physically and mentally for the field and here’s how he does it.

Q:How does your game day start? Any specific morning routines?

A:My game day starts off with a quick prayer with the lord when I wake up. Then I turn on my soundbar and blast my music to get me ready for the day.

Q:What do you typically eat before a game? Do you have any specific meals?

A:I eat eggs and bacon for breakfast. At 1:48 i get a sub from the subway at Bradlee.

Q:How do you mentally prepare for a game, what kind of music do you listen to or any meditation practices?

A: I listen to DMV and Florida artists to get me in the right mode. I like the flow and how the beats sound in my headphones.

Q:What goes through your mind right before the game starts? How do you handle the nerves if any?

A:I usually pray again. I don’t usually have nerves, my mindset is to hit anything in front of me and that I’m better than anyone who steps in front of me.

Q:How do you stay focused during the game especially in high pressure moments?

A:I stay calm and collected because If I break then the whole team will. So I have to stay to myself and just display my leadership skills.

Q:What are some key things you do to stay calm if things aren’t going well?

A:I try to keep my head up and play with confidence so as a captain my teammates can look up to me and do the same.

Q:How do you balance emotions, whether you’re celebrating or coping with a loss?

A:When I’m celebrating i usually blast music with my teammates after the win and go out to eat with them. If we lose I try to recuperate and not get myself down

Q:How do you wind down at the end of game day?

A:At the end of a game I go straight to the bathtub and take an Epsom salt bath. After that I rest and try to get my mind off whatever happened.