How to Successfully Prepare for Your Next Sports Try Out and Make the Team
I still remember the first time I walked into a professional basketball tryout—my hands were literally trembling, and I could feel my heartbeat in my ears. That experience taught me more about athletic preparation than any coaching manual ever could. Now, having followed players like Rondae Hollis-Jefferson throughout his career, I've come to understand what separates those who make the team from those who don't. Just look at RHJ's recent success—after winning two championships in the PBA 49th Season, he's already planning to return for TNT next season. That's not just talent; that's the result of meticulous preparation and mental fortitude that most athletes never develop.
The foundation of any successful tryout begins months before you ever step onto the court or field. From my perspective, most athletes focus too much on the week leading up to tryouts when they should be thinking about the entire off-season. I've worked with numerous athletes who improved their vertical jump by 4-6 inches through proper plyometric training, and let me tell you, that kind of improvement doesn't happen in two weeks. It requires at least 12-16 weeks of dedicated work. What fascinates me about professionals like Hollis-Jefferson is their understanding that championship habits are built during what I call the "invisible hours"—those early mornings and late nights when nobody's watching. He didn't just show up and win those back-to-back PBA championships; he put in approximately 20 hours of training weekly during the off-season, focusing on specific skills TNT needed from him.
Nutrition is another area where aspiring athletes consistently underestimate requirements. I'm personally convinced that proper fueling accounts for at least 30% of performance improvement, yet I see talented players consuming energy drinks and fast food right before tryouts. The metabolic demands of high-level sports are incredible—during intense training periods, athletes like RHJ likely consume between 4,000-5,000 calories daily, with precise macronutrient ratios. I've experimented with various nutritional approaches with my clients and found that those who dial in their nutrition at least six weeks before tryouts perform significantly better under pressure. It's not just about energy; proper nutrition directly impacts recovery, injury prevention, and mental clarity when it matters most.
Mental preparation is where champions truly separate themselves, and this is something I wish I'd understood earlier in my career. The pressure of tryouts can undermine months of physical preparation if you're not psychologically ready. Watching Hollis-Jefferson perform in high-stakes PBA games demonstrates this perfectly—his ability to maintain focus during critical moments didn't develop overnight. I've come to believe that visualization techniques are profoundly underutilized by amateur athletes. Spending just 15 minutes daily visualizing successful performances can improve actual performance by up to 23% according to several studies I've reviewed. Personally, I've found that combining visualization with mindfulness meditation creates what I call "pressure immunity"—the ability to perform consistently regardless of circumstances.
Skill refinement deserves particular attention because this is where most athletes plateau. The key insight I've gained over years of coaching is that you shouldn't practice what you're already good at—you should practice what the team needs. If you're trying out for a basketball team, study their system like Hollis-Jefferson undoubtedly studied TNT's playbook before joining. I estimate that professional athletes spend approximately 60% of their practice time on weak areas rather than reinforcing strengths. This counterintuitive approach is what creates versatile players who can adapt to various game situations. From my experience, the athletes who make teams aren't necessarily the most talented, but rather those who fit best within the existing system.
Recovery protocols represent the final piece that many neglect. I'm absolutely passionate about this topic because I've seen too many athletes overtrain right before tryouts. The body doesn't get stronger during training—it gets stronger during recovery. Professional organizations like TNT have entire staff dedicated to player recovery, utilizing everything from cryotherapy to advanced hydration monitoring. While you might not have access to these resources, implementing simple strategies like ensuring 8-9 hours of quality sleep, contrast water therapy, and proper stretching can dramatically improve performance. I've tracked athletes who prioritized recovery and found they were 40% less likely to suffer tryout-ending injuries.
What continues to inspire me about athletes like Rondae Hollis-Jefferson isn't just their on-court achievements but their understanding that making the team is just the beginning. His commitment to returning to TNT after already winning championships demonstrates the growth mindset required for long-term success. The reality is that tryouts never really end—every practice, every game is another opportunity to prove your value. The preparation methods I've described become part of a lifestyle rather than temporary measures. Having witnessed hundreds of tryouts throughout my career, I can confidently say that those who embrace this holistic approach don't just make teams—they build careers. The satisfaction of seeing an athlete I've worked with develop not just as a player but as a professional who understands these principles is what keeps me passionate about this work years later.