Tryouts can feel like a lot.

Your heart’s racing, your palms are sweaty, and suddenly it feels like everything’s riding on this one moment. But here’s the truth: tryouts aren’t about becoming someone new. They’re your chance to show off the work you’ve already put in. That’s it. And that mindset shift? It changes everything.

This guide will walk you through exactly how to get ready for tryouts both mentally and physically so you can step into that space prepared, confident, and proud of how far you’ve come.

Why Tryouts Matter (And What They’re Actually For)

Tryouts exist for one reason: to show coaches what you can already do. That’s it. You don’t need to be perfect. You don’t need to turn into someone you’re not. You just need to show up as yourself and do what you do best. That alone will help ease the pressure.

Lay the Groundwork (Months or Weeks Before)

If you have a few months or even just a few weeks before tryouts, now is the time to build. This part is all about:

• Focusing on physical skills. Trust your training. Trust your body. Hone your technique. Put in the reps.
• Getting 1% better each day. That doesn’t mean going all-out 24/7. It means small improvements that stack up.
• Working on weaknesses, but knowing your strengths. Coaches notice players who are confident in what they bring to the table.

Now’s the time to get out of your comfort zone, train hard, and lay the foundation.

Bring in the Mental Side (Weeks Before Tryouts)

The closer you get to tryouts, the more important your mindset becomes. Here are a few things to practice:

• Visualization. Picture yourself walking into tryouts, performing your best, bouncing back from mistakes, and standing tall. Your brain doesn’t know the difference between real and imagined reps. The more detailed the better.
• Mantra or Power Phrase. Pick a word or short phrase that centers you. Use it in training, before bed, while visualizing and on tryout day.
• Control What You Can. Not everything is in your hands. Coaches make decisions. Teammates do their thing. But your effort, body language, leadership, communication? 100% in your control.

The Night Before

Don’t leave things up in the air. A little prep goes a long way:

• Set out your gear. Make sure your uniform, shoes, and anything else you need are ready to grab and go.
• Pack your food and water. Fuel matters. Bring what you know works for your body so you’re not scrambling.
• Plan your outfit (bright shirt = extra memorable). A standout color or unique hairstyle can help coaches remember you.
• Get a good night’s sleep. Your brain and body need rest to perform at their best. Shut it down early.
• Time out your morning travel, warm-up, and arrival. Know exactly when to leave so you’re not rushed or stressed.

Peace in the morning starts with prep the night before.

The Morning Of

This is not the time to scramble. You want to walk into the space calm, focused, and steady. Try:

• Playing your pump-up playlist. Music can shift your energy and get you in the zone.
• Deep breathing (seriously, it works). Slows your heart rate and calms your nervous system.
• Repeating your mantra. Center your mind and block out distractions with a word or phrase that grounds you.
• Visualizing one last time. Remind your brain what success looks and feels like.
• Showing up early so nothing feels rushed. Give yourself time to settle in and feel confident.

When you arrive, introduce yourself to the coaches. Make eye contact. Smile. Be present. Don’t shrink back into your phone. These small things stand out.

During Tryouts: What Actually Matters

Once tryouts begin, here’s what you want to remember:

• Lead with your strengths. This is the time to showcase what you’re already good at. That’s what coaches want to see.
• Take risks. You’re going to make mistakes either way. Might as well go for it.
• Bounce back fast. Everyone messes up. It’s how you respond that matters. Breathe, reset, move on.
• Stand tall. Be the athlete with good body language. Be coachable. Be the hardest worker there.

These aren’t just skills; they’re ways to stand out that don’t depend on being the most talented in the room.

Nerves Are Normal (And Helpful!)

Feeling nervous? Good. That means your brain is getting your body ready. It’s the same feeling as excitement, just wrapped in a different story.

Same symptoms: sweaty palms, fast heartbeat, racing thoughts.

Different mindset: “I’m scared” vs. “I’m ready.”

Next time nerves hit, tell yourself: “This means I’m ready. I care. Let’s go.”

After Tryouts: Reflect, Don’t Ruminate

Once it’s over:

• Thank the coaches before you leave. It shows maturity, gratitude, and leaves a positive final impression.
• Do a quick reflection in the car:
  • 3 things that went well. Celebrate your wins, no matter how small.
  • 1 or 2 things to grow on. Stay grounded and focused on learning, not self-judgment.

That’s it. Don’t overanalyze. Don’t pick yourself apart. You did the best you could with what you had. That matters.

What If You Don’t Make the Team You Hoped For?

Not making the team (or making a different one than you wanted) doesn’t define you. Your worth isn’t tied to any roster.

You are a person first. Athlete second. 

Whatever happens, ask: 

• “Where is the opportunity in this?”
• Made varsity? Where can you grow and lead? Didn’t make the team you hoped for? Where can you step up and be a leader anyway?
• Didn’t make a team at all? Maybe there’s space now for something new be it in school, in another activity, or in rest.

There’s always something to take from it. Always.

Your Next Steps

Now it’s time to take everything you’ve read and turn it into action. Start by creating a clear, realistic plan that includes your physical training, mental preparation, and daily habits. Think of it as your personal roadmap; not just for tryouts, but for becoming the kind of athlete who shows up consistently and confidently.

Stick to your plan as best you can, even when things get tough. It doesn’t have to be perfect, it just has to be honest. And above all, trust yourself. Trust the work you’ve done, the mindset you’ve built, and the strengths you bring. Tryouts aren’t about proving you’re the best; they’re about showing what you already know how to do.

So, show up, play your game, and let the work speak for itself. You’ve prepared. You’re ready. Now go out there and do your thing. You got this!

Episode Highlights: 

[00:00:00] Tryouts Are Just Another Chance to Play. We kick off with a mindset reset: tryouts aren’t about becoming someone else; they’re about showing what you already know how to do.

[00:01:34] Control the Controllables. Shoutout to Ava shows how effort and mindset matter more than results. You’re in charge of your attitude, body language, and how you respond.

[00:02:37] Lay the Foundation Early. If you’ve got weeks or months to prepare, focus on skill work and daily progress. Build confidence through small, steady steps.

[00:03:55] Let Go of the Pressure. Tryouts don’t need to feel heavy. They’re simply another opportunity to play the sport you love.

[00:05:01] Create a Game Plan (Months Before). Now’s the time to get serious about training. Work on your weaknesses, but know and strengthen your top skills so you can showcase them later.

[00:05:45] Start Training Your Mind (Weeks Before). In the weeks leading up to tryouts, lean into visualization and choose a mantra. Practicing mental reps is just as important as physical ones.

[00:07:10] Prep the Night Before. From gear to meals to choosing a standout shirt, set yourself up to feel steady and ready in the morning.

[00:07:54] Own the Morning. Use music, breathwork, and your mantra to walk in calm and confident. Arrive early, introduce yourself, and make a strong first impression.

[00:11:22] During Tryouts: Lean Into Strengths. This isn’t the time to fix weaknesses; it’s time to showcase what you’re great at. Go big, take risks, and bounce back fast.

[00:13:13] Be the Athlete Coaches Remember. Coaches notice effort, leadership, coachability, and energy. You don’t have to be the best, just someone they can trust on their team.

[00:14:06] Reflect, Don’t Ruminate. After tryouts, thank the coaches. Do a quick check-in with yourself: 3 things that went well, 1 or 2 to work on and then let it go.

[00:15:00] Your Team Doesn’t Define You. Whether you made the team or didn’t, it doesn’t say anything about your worth. There’s always opportunity in the outcome, so make sure to look for it.

[00:16:08] Your Final Step: Stick to the Plan. Create your plan, visualize your success, and go play your game. No matter what happens, you’ve already won by showing up prepared.

Next Steps:

• Join our FREE Training for Sports Moms – How to Strengthen Your Athlete Daughter’s Mental Game so She Believes in Herself as Much as You Do
• Visit our podcast website for more great episodes

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