By Chris Doukakis USAWL1, PES, HSSCC
Finding every competitive edge on Game Day is a priority for high school strength coaches. We’ve implemented a unique combination of Morning Lifts and Pre-Game Primers at Reed High School to prepare our athletes for peak performance. This strategic approach addresses the physical demands of competition and enhances focus and readiness while reducing the risk of injury.
Why Game Day Training Matters
On Game Day, athletes often face long periods of inactivity—sitting in classes, at lunch, or during pre-game meetings. This can lead to sluggishness and lack of readiness when they hit the field. Research supports the benefits of light resistance training and dynamic movements to boost performance, making it a missed opportunity if not incorporated.
At Reed High School, our Game Day program focuses on:
- Activating the CNS (Central Nervous System) through explosive movements.
- Enhancing mobility, flexibility, and power output with dynamic exercises.
- Establishing consistent routines to reduce anxiety and increase focus.
Morning Lift: Starting the Day Right
Our Morning Lift program is a 25-minute session that focuses on:
- Light loads and low-volume exercises for mobility and flexibility.
- Explosive movements to enhance power and readiness.
- Ensuring athletes feel mentally and physically activated throughout the day.
Schedule Snapshot:
- 7:10 am: 25-minute lift.
- 7:45 am: Breakfast.
- Academic classes follow until afternoon check-in.
This session breaks the cycle of inactivity and prepares athletes for the intensity of competition later in the day.
Pre-Game Primer: Final Activation Before Warm-Up
Added in 2022, the Pre-Game Primer brings another layer of preparation. Conducted 20 minutes before warm-ups, this 7- to 8-minute session includes:
- Plyometrics and short sprints for explosive power.
- Reactionary agility drills for quick decision-making.
- Controlled, high-energy movements to prime athletes mentally and physically.
By the time our players hit the field for dynamic stretching, they’re fully engaged and ready—a noticeable shift from pre-primer days.
Pre-Game Primer: Movement Script
To maximize readiness, our Pre-Game Primer includes a variety of dynamic and explosive movements, all designed to engage the CNS and enhance performance. The primer is whistle-commanded, keeping it efficient and structured. Below is our Primer Movement Script:
Primer Movement Script
| # | Movement | Equipment | Group/Team | Distance | Sets x Reps |
|---|---|---|---|---|---|
| 1 | Ice Skaters | None | Team | 20 yards | 1 x 20 yards |
| 2 | High Knees | None | Team | 20 yards | 1 x 20 yards |
| 3 | Lateral Pushes | None | Team | 2 x 10 yards each side | |
| 3 | Lower Extremity Activation (R) | Black Bands | Groups | 3 Steps | 2 x 3 steps each side |
| 3 | Broad Jumps (R) | Black Bands | Groups | Max Broad | 1 x 3 |
| 4 | Medicine Ball Overhead Throws | Medicine Balls | Groups | In place | 2 x 10 |
| 5 | Good Mornings/RDLs (R) | Red Bands | Groups | In place | 1 x 10 |
| 5 | Vertical Jumps (R) | Red Bands | Groups | In place | 1 x 3 |
| 6 | Explosive Push-Ups | None | Team | In place | 1 x 5 |
| 6 | Pogos to Alternating Lunge to Sprint | None | Team | In place to 10 yards | 1 x 4 lunges x 10 yards |
Watch the Primer in Action!
Check out this video demonstration for a visual demonstration of our Pre-Game Primer. This clip showcases proper execution and highlights how these movements mentally and physically prepare athletes for peak performance.
Balancing Perspectives
While some studies question the effectiveness of pre-game resistance training, our experience at Reed High shows benefits both physiologically and psychologically. By addressing potential concerns (e.g., fatigue, injury risk) through proper planning and execution, we’ve built a system that improves readiness without compromising performance.
Our athletes report feeling more confident, focused, and prepared, and we’ve seen improved performance.
The strategies outlined in this article—Morning Lift and Pre-Game Primer—reflect the core methodologies emphasized in the High School Strength Coach Certified (HSSCC) program. The HSSCC equips coaches with the tools to enhance athletic performance, optimize preparation, and build systems for long-term success. Join the NHSSCA today!
Game Day Schedule Overview
- 7:10 am: Morning lift.
- 5:00 pm: Skill Player Primer.
- 5:10 pm: Bigs Player Primer.
- 5:30 pm: Full dynamic stretch and individual drills.
- 7:00 pm: Kickoff.
This structured approach keeps athletes engaged, moving, and primed for success from sunrise to kickoff.
Why This Works
Combining the Morning Lift and Pre-Game Primer ensures that athletes are:
- Physically prepared for the demands of competition.
- Mentally focused and less prone to distractions.
- Protected against pre-game sluggishness and injury risks.
This system is a proven way to elevate Game Day performance and should be a part of any high school strength coach’s toolbox.
Chris Doukakis USAWL1, PES, HSSCC is Head Strength and Conditioning Coordinator and Offensive Line Coach at Edward C Reed High School in Nevada. He is also a physical education and health teacher at the school. Coach Doukakis is entering his 10th year as a high school strength coach, having worked at four different schools, and was named the NHSSCA Nevada Strength Coach of the Year in 2024.
References
- Cook, C. J., Kilduff, L. P., Crewther, B. T., Beaven, M., & West, D. J. (2014). Morning based strength training improves afternoon physical performance in Rugby union players. Journal of Science and Medicine in Sport, 17(3), 317-321. https://doi.org/10.1016/j.jsams.2013.04.016
- Holmberg, P. M., Russell, S., O’Brien, K. A., James, L. P., & Kelly, V. G. (2023). Exploring strength and conditioning practitioners’ perceptions about using priming exercise as a pre-competition strategy to improve performance. International Journal of Sports Science & Coaching, 19(4), 1598-1611. https://doi.org/10.1177/17479541231207951
- Mason, B., McKune, A., Pumpa, K., & Ball, N. (2020). The use of acute exercise interventions as game day priming strategies to improve physical performance and athlete readiness in team-sport athletes: A systematic review. Sports Medicine, 50(11), 1943-1962. https://doi.org/10.1007/s40279-020-01329-1
- Orbach, I., & Blumenstein, B. (2022). Preparatory routines for emotional regulation in performance enhancement. Frontiers in Psychology, 13. https://doi.org/10.3389/fpsyg.2022.948512
