Meet Day
Checklist

How to Use This Guide

Read this once, then print it and use it.

This checklist is organized in chronological order — starting the night before meet day and moving through competition morning, the venue, warm-up, competition, and recovery. Work through each section in order.

The checklist is designed for competitive gymnasts at all levels (Level 4 through Level 10 and Xcel). Some items — particularly in the nutrition timing section — may need to be adjusted based on when your gymnast's first rotation starts.

What's Inside

The Night Before

Done by 9 PM — so there's nothing to rush in the morning.

Gear & Equipment

• Pack the competition bag completelyUse Section 4 of this checklist. Do it tonight, not in the morning.
• Lay out competition day clothingTeam warmup, leos, hair accessories, competition shoes — everything visible and ready.
• Confirm grips are broken inNever use brand-new grips at a meet. They should already be conditioned from practice.
• Charge any devicesEarbuds, phone, anything used in pre-meet warm-up routines.
• Know the address and travel timeAdd 20 minutes buffer. Know where to park. Look it up tonight.

Nutrition Prep

• Prep tomorrow's breakfast tonightOatmeal, eggs, familiar foods ready to cook quickly. No scrambling in the morning.
• Pack competition bag snacksBananas, rice cakes, dates, granola bars — familiar foods your gymnast has eaten during training.
• Fill water bottle and put it in the bagDon't rely on finding water at the venue. Have it ready.
• Eat a normal dinner — nothing heavy or unusualPasta, rice, or chicken with vegetables. No new foods, no large portions, no late eating.

Sleep

• Lights out at normal bedtimeSleep quality matters more than sleep quantity on one night. A consistent bedtime is the goal.
• Phone down 30–60 minutes before bedScreen time delays sleep onset. A book, stretching, or music instead.
• Set two alarmsOne backup. Don't rely on one.

Competition Morning

A calm, predictable morning is part of the performance.

• Wake up with enough time — no rushingAt minimum: 3 hours before competition start. Rushing creates cortisol. Cortisol is the enemy of performance.
• Eat breakfast within 30–45 minutes of wakingSee Section 3 for exact timing and food guidance based on your start time.
• Hair done before leavingNot in the car. Not at the venue. At home, calmly.
• Do a final bag checkGrips. Leo. Warmup. Shoes. Snacks. Water. Everything.
• Leave with buffer time built inPlan to arrive at least 30 minutes before check-in opens. Traffic happens.
• Limit the pre-meet talk about gymnastics in the carCasual conversation, music, or quiet is better than drilling skills mentally for 45 minutes in traffic.

Morning Hydration

• Start drinking water immediately upon waking8–12 oz right away. Gymnasts wake up mildly dehydrated after sleep.
• Continue sipping steadily through the morningConsistent small amounts. Not gulping a large bottle right before competing.
• No sports drinks or high-sugar beverages in the morningWater and possibly diluted juice are better choices before a long competition day.

Nutrition Timing

Timing matters as much as what you eat.

3–4 Hours Before Competition — Main Meal

1–1.5 Hours Before — Light Top-Up Snack

• Half a banana or a small bananaFast-digesting carbs, potassium. The classic pre-competition snack.
• Rice cake (plain or lightly topped)Low fiber, easy to digest, provides a carb top-up.
• A few dates or dried fruitHigh in quick-release carbs. A small handful is enough.
• Water with snack

During Competition — Between Rotations

• Sip water between every eventSmall consistent amounts. Not large gulps before a floor routine.
• Banana or orange slices after the first rotation
• Rice cakes or crackers at halftime if the meet is long
• Nothing too heavy mid-competitionThe goal is maintaining energy, not fueling a full workout. Small amounts.

The Gear Bag

Pack this the night before. Check it once before you leave.

At the Venue & During Competition

Arrive prepared. Compete present.

Arrival

• Check in with team on time
• Drop gear bag at the team areaDon't carry it everywhere. Settle in early.
• Note the bathroom locations
• Walk the floor and get comfortable with the spaceUnfamiliar environments cause anxiety. Walking around reduces it.

Warm-Up

• Follow the team warm-up protocol exactlyThis is not the time to invent new stretches or add extra conditioning.
• Sip water throughout warm-up
• Mental cue before first eventA consistent phrase, deep breath, or routine the athlete uses every time. Practiced, not invented today.

During Competition

• Eat snack after first eventBanana or orange slices. Not a full meal. Just a top-up.
• Water between every rotation
• Chalk up properly before bar work
• Stay with the team between eventsWandering the venue between rotations breaks focus and team energy.
• One routine at a time — don't think aheadThe vault score doesn't change the bars routine. Each event is its own competition.

Post-Meet Recovery

The 60 minutes after competition are a training opportunity, not an afterthought.

Immediate (0–30 Minutes)

• Eat a recovery snack within 30 minutesProtein + carbs together. Chocolate milk and crackers. A sandwich. A banana with peanut butter. The window matters.
• Keep drinking waterCompetition days cause significant sweat loss even when it's cool. Rehydrate steadily.
• Light cool-down stretching5–10 minutes of gentle movement, not aggressive stretching when the muscles are fatigued.
• Remove grips and inspect handsRips should be cleaned and covered. Don't let them air dry open.

Within 60 Minutes

• Eat a proper recovery mealChicken rice bowl, pasta with protein, or a complete meal with protein and complex carbohydrates.
• Change out of competition gearStaying in damp or tight clothing delays recovery and comfort.
• Note any pain or soreness for follow-upAnything that felt different or more painful than usual training should be noted and assessed — not ignored.

That Evening

• Normal dinner — don't skip it after a big day
• Early bedtime if possibleCompetition days are physically and mentally exhausting. Recovery sleep is productive sleep.
• Keep the debrief positive and briefA gymnast who just competed needs rest and encouragement more than analysis. Detailed review belongs in the gym with a coach, not over dinner.