Junior Julia Maecker: A good warmup

Junior Julia Maecker’s pregame routine, used throughout her 10 years as an athlete, helps her focus before swim meets. The night before, she eats carbohydrate-heavy foods — such as fruits and vegetables — and takes a soothing bath with salts. She then finishes by massaging her body with a massage gun. In the morning, Maecker listens to music to relax and get in the right mindset. She also makes sure to eat a good breakfast. Once she arrives at the meet, she warms up by swimming laps in the pool.

Maecker’s coach created her morning warmup routine, while Maecker developed her nighttime routine through learning from others and reading articles. Having a steady routine has allowed Maecker to establish a sense of control. “(The routine) is something I know instead of something that’s really scary and unknown,” she said. “By having this routine, I make sure that my body is fully prepared to be ready, both mentally and physically.”