They’re one of the most successful sports teams in history, feared and admired in equal measure. But behind the haka, the power tackles, and the world titles, the All Blacks have long relied on a simple, almost old-fashioned ritual to prepare their bodies and minds before taking the field. And according to sports scientists, it’s something you can try before your own training sessions — whether you’re heading to the gym, the pitch, or just a morning run.
A pre-match ritual hiding in plain sight
Ask most rugby fans what gives the All Blacks their edge, and you’ll hear about strategy, fitness, or mental toughness. But within the team’s preparation, there’s a short, consistent habit that many players have sworn by for years.
It’s not an expensive supplement or a complex stretching routine. Instead, it’s a carefully timed combination of hydration, quick-release carbs, and breathing exercises — done about 20–30 minutes before kick-off or training.
“The idea is to prime both the body and the nervous system,” explains Dr. Mike Reynolds, a New Zealand sports performance consultant who has worked with elite teams. “You don’t want to be sluggish, but you also don’t want a sugar crash halfway through. This method strikes that balance.”
How it works
The routine has three simple parts:
- Hydration first — A glass of water with a pinch of electrolyte powder to top up mineral levels.
- Quick fuel — A small serving of an easily digestible carb, such as a banana, honey on toast, or even a few sips of a sports drink.
- Controlled breathing — About two minutes of steady, diaphragmatic breathing to calm the heart rate and sharpen focus.
According to performance data, this combination helps:
- Maintain stable blood sugar levels during the first half of intense activity.
- Reduce early fatigue linked to dehydration.
- Trigger a “calm but ready” mental state.
All Blacks’ pre-effort fuel vs. common habits
| Approach | Energy boost | Crash risk | Mental focus |
|---|---|---|---|
| Sugary snack only | High | High | Low |
| Coffee before training | Medium | Low–medium | Medium |
| All Blacks’ method | High | Low | High |
Why it’s so effective
Sports nutritionist Anna Clarke says the trick works because it targets two systems at once — the body’s energy supply and the brain’s readiness. “A lot of people only think about muscles when they prepare for exercise. But your nervous system’s state before you start can make or break your performance. This routine primes both,” she explains.
It also avoids one of the biggest mistakes recreational athletes make: eating too much, too close to the start. “Heavy meals before sport slow you down,” Clarke warns. “This is light, fast, and efficient.”
Adapting it for everyday life
The beauty of this method is that you don’t need to be playing in front of 50,000 people to benefit from it. Before a workout, a morning meeting, or even a long day on your feet, a small carb boost, proper hydration, and a minute or two of controlled breathing can help you feel sharper and more energised.
Some All Blacks even adapt it for travel days, replacing the carb with a handful of dried fruit or a slice of wholegrain bread to keep energy steady without a full meal.
“It’s about starting at the right level,” says Reynolds. “Not too hyped, not half-asleep — just ready.”
The takeaway
You might not be pulling on the black jersey anytime soon, but the principle behind the All Blacks’ pre-effort ritual is universal: prepare your body, steady your mind, and give yourself the best possible start.
Next time you’re lacing up for a run, heading to the gym, or just tackling a physically demanding day, try their three-step method. You might be surprised at how much difference such a small habit can make.
