Timing & Intensity: The Hidden Levers of Game-Day Prep

#50 - Strength & Speed Coaching - Pursuing Your Best ⚡️

You can have all the right movements.
But if your timing’s off—or your intensity is wrong—it won’t matter.

Game-day primers are all about how and when you turn the dial.

Too light and the system falls flat.
Too much and it becomes a workout, not a primer.

This issue is about finding the sweet spot:

• When to schedule your pre-game primer

• How much intensity and volume to use

• What we’ve learned from doing it with our football team at Mount Vernon

Let’s get into it.

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Timing: When Should You Primer?

There’s no single right answer—but there are patterns that work. Here’s what we’ve tested:

The Sweet Spot: 2–3 Hours Before Kickoff

The ideal window for pre-game lifting or primer work is typically 2 to 3 hours before the game. This gives the body time to recover from the session while still holding on to the performance benefits—like increased muscle activation and neural readiness.

Lift too close to kickoff, and you risk fatigue. Go too early, and the potentiation effect wears off. The 2–3 hour range tends to offer the best balance for most high school teams.

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Intensity & Volume: What’s the Right Dose?

Think: high intent, low volume.

Your goal is to spark—not fry—the nervous system. Here’s how we think about it:

• Total Time: 15–25 Minutes

• Movement Types: Explosive > Exhaustive

  • Jumps, Olympic lifts, dynamic strength movements, med ball throws, banded sprints, short change-of-direction bursts

  • Avoid long reps, grinders, or anything that taxes recovery

• Reps: 1–5 per set

  • Choose exercises that allow max intent

  • Keep sets short. Leave reps in the tank

• Rest: Built-In & Strategic

  • Don’t create bottlenecks or dead time

  • Alternate movements or keep groups small to stay moving without overloading

The Check:
If athletes feel sharp and have energy left—they’re ready.

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What to Avoid

• Long static warm-ups

• Complex barbell work

• Poor transitions that kill energy

• Forgetting your purpose: This isn’t a lift. It’s a launchpad.

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What We Do at Mount Vernon

Our primer (normally about 2.5-3 hours before kickoff) is about:

• Flipping the switch from walkthrough to readiness

• Reinforcing intent with targeted explosive movements

• Finishing with unity through a consistent, focused huddle led by seniors or our culture coach

The entire session runs about 25-30 minutes.
Athletes leave ready—not burned out.

Even though we use this with football, these principles translate to basketball, wrestling, softball, you name it.

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Sample Game-Day Primer Movements

Jump Variations

• DB Jumps

• Tuck Jumps

• Single-Leg Pogos

• Broad Jump to Stick

• Reactive Hurdle Hops

Med Ball Throws

• Punch Throws

• Rotational Scoop Toss

• Overhead Slam

• Backward Granny Toss

• Vert Toss

Sprint & Change-of-Direction (COD)

• Banded Sprint Starts (5–10 yds)

• Mirror Drill

• Cone Drop Reaction Drill

• Shuffle to Sprint

• 5–10–5

Dynamic Strength/Explosive Strength

• Clean

• Clean Pull

• Dynamic Deadlift

• Dynamic Neutral Grip Bench

• BW SL RDL [3.1.X]

• Speed or Clap Push-Up

• Trap Bar ISO Pull (3–5s hold)

• Posterior Shoulder Work

• Explosive Step-Ups

• Kneeling Jump

• Low Box Depth Drop to Jump

Look Good / Play Good

• Bicep Variations

• Tricep Variations

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Coaching Outcomes That Matter

When you get timing and intensity right, you unlock:

• Faster starts on game day

• Clearer execution early in games

• Fewer mental lapses in the first quarter

• More consistent emotional control

• A pre-game routine players trust and look forward to

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Coach’s Note

If your team starts slow, it’s probably not just a “focus” problem.

It’s a preparation problem.
It’s an energy problem.
It’s a flow problem.

Build your primers with timing and intent in mind—and you’ll see it transfer when it counts.

Train the body.
Prime the system.
Have fun under the lights!

Want a deeper dive?

I’ve written a full guide, The Ultimate Pre-Game Primer Guide, packed with sample routines, best practices, and strategies we’ve developed at Mount Vernon to help athletes play fast when it counts.

Until then, keep pursuing excellence.

— Preston ⚡️

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The Ultimate Pre-Game Primer Guide

$29 • 3 Downloads Included

• eBook (28 pages)

• Video Presentation (50 minutes)

• Slideshow PDF (39 slides)

What’s Inside
A practical, no-fluff resource designed to help high school coaches create game-day prep systems that actually work. We cover everything from timing and intensity to movement selection, recovery, personalization, and sample routines.

Built for football. Adaptable to any team.

Pursuit PE Paid Subscribers, see the $15 discount code below. ⬇️