When you sit for long periods, your muscles, specifically your hip flexors, shorten and tighten. If you go straight from a 3-hour drive to a high-intensity game, you are setting yourself up for a slow start or, worse, a pulled hamstring.

Here is the 3-step checklist to arriving at the tournament ready to dominate, not just participate.

Travel is a competitive disadvantage—but only if you allow it to be. When your routine is disrupted, your stress is high, and your only food option is a bus stop or a hotel buffet, your performance drops. Your nutrition system must remain non-negotiable, even when you're 500 miles from your home kitchen.