How to Prepare for Your Sports Try Out and Make the Team with Confidence

I remember the first time I stepped onto the basketball court for tryouts back in high school—my hands were shaking so badly I could barely dribble. Looking at professional athletes like Rondae Hollis-Jefferson, who just announced he's returning to TNT after winning two championships in the PBA 49th Season, it's easy to forget that even elite players had to start somewhere. His journey from NBA rotations to becoming a dominant force overseas shows that preparation isn't just about raw talent; it's about building systems that help you perform when it matters most. Having coached youth athletes for over eight years, I've seen countless players transform their tryout outcomes by focusing on the right elements—both physical and mental. Let me walk you through what actually works, blending professional insights with hard-won personal experience.

First things first—you need to understand exactly what coaches are looking for. It's not always the most skilled player who makes the team. Coaches want athletes who fit into their system, show coachability, and demonstrate consistent effort. When Rondae Hollis-Jefferson joined TNT, he wasn't just bringing his scoring ability—he brought defensive intensity, versatility, and championship experience that directly addressed the team's needs. Similarly, you should research the team's playing style beforehand. Watch their previous games if possible, understand their defensive schemes, and identify where your skills could fill gaps. I always tell athletes to contact current team members or watch training sessions if permitted—this intelligence gathering gives you a significant edge. Remember, making a team is as much about solving the coach's problems as it is about showcasing your abilities.

Physical preparation should begin at least six to eight weeks before tryouts, with emphasis on sport-specific conditioning. For basketball, this means focusing on shuttle runs, defensive slides, and repetitive jumping drills—not just leisurely jogging. Hollis-Jefferson's transformation upon joining the PBA involved adapting to international physicality, which he achieved through targeted strength training. I recommend incorporating explosive movements like box jumps and medicine ball throws into your routine, ideally three to four times weekly. Skill work deserves equal attention—break down your fundamental movements into daily drills. If you're a guard, practice ball-handling with both hands until it becomes automatic; if you're a post player, work on footwork and finishing through contact. What most players overlook is recovery—I've seen athletes peak too early because they trained through fatigue. Schedule deload weeks where you reduce volume by 40-50% to allow supercompensation to occur.

The mental aspect separates good athletes from team makers. Visualization techniques, used by professionals like Hollis-Jefferson during his championship runs, can significantly enhance performance. Spend ten minutes daily imagining yourself executing perfect defensive rotations, making crisp passes, and reacting calmly under pressure. This mental rehearsal builds neural pathways that make actions feel familiar during actual tryouts. I've personally found that athletes who combine visualization with deliberate practice improve 25-30% faster than those who just go through motions. Another crucial element is managing tryout day nerves—develop a pre-performance routine that signals your brain it's game time. This could be specific dynamic stretches, breathing exercises, or even a particular playlist. My go-to has always been three deep breaths while focusing on a single technical cue—it prevents overthinking when pressure mounts.

Nutrition and recovery protocols can make or break your tryout performance. In the week leading up to tryouts, increase carbohydrate intake to about 5-7 grams per kilogram of body weight to maximize glycogen stores. Hydration should be strategic—consume 500ml of water two hours before activity, then 200-300ml every 20 minutes during exercise. I learned this the hard way after cramping during my college tryout, despite feeling "prepared." Sleep is non-negotiable—aim for 7-9 hours quality sleep, with the critical window being the two nights before tryouts since sleep debt takes time to repay. Consider tracking your sleep cycles using affordable wearables—the data reveals patterns you can optimize.

During the actual tryout, focus on controllable factors rather than outcomes. Coaches notice players who communicate on defense, box out consistently, and show body language that elevates teammates—these often outweigh scoring bursts. When Hollis-Jefferson struggled with shooting early in his career, he compensated with elite defense and playmaking—a lesson in leveraging strengths while weaknesses develop. I advise athletes to target three "effort plays" per scrimmage segment—diving for loose balls, taking charges, or setting solid screens that free teammates. These moments create lasting impressions far beyond made baskets. Also, interact naturally with potential teammates—ask questions during breaks, offer encouragement, demonstrate you're someone people want to play with. Team culture matters more than ever in modern sports, as evidenced by TNT's decision to retain Hollis-Jefferson following his championship contributions.

Finally, understand that rejection isn't terminal—it's directional. Even if you don't make the team this time, the preparation process has made you a better athlete. Request specific feedback from coaches, identify 2-3 areas for improvement, and build your off-season plan around them. The most successful athletes I've worked with viewed tryouts as checkpoints rather than endpoints—they maintained training consistency regardless of immediate outcomes. Hollis-Jefferson's career trajectory, moving between leagues and adapting his game, demonstrates that growth often follows setbacks. What matters isn't one tryout result, but your response to it—the decision to continue refining your craft when nobody's watching. That persistence, more than any single performance, ultimately determines who makes teams and who builds careers.