Gymnastics Meet Day Checklist: Essential Guide for Parents & Athletes
Whether it’s your gymnast’s first competition or their hundredth, having a comprehensive checklist ensures nothing gets forgotten on meet day. This guide covers everything you need for invitationals, state championships, regionals, and nationals, from what to pack to pre-meet preparation and post-meet care.
Pro tip: Print this checklist and keep it in your gym bag so you’re always prepared!
The Night Before the Meet
Gymnast Preparation
☐ Review routines mentally – Go through each routine in your mind
☐ Pack competition bag – Use the checklist below
☐ Eat a healthy dinner – Lean protein, complex carbs, vegetables
☐ Hydrate well – Drink plenty of water throughout the day
☐ Get to bed early – Aim for 8-10 hours of sleep
☐ Set multiple alarms – Don’t be late!
Parent Preparation
☐ Check meet schedule and location – Confirm warm-up and competition times
☐ Plan route and parking – Know where you’re going
☐ Charge phone and camera – For photos and communication
☐ Prepare snacks and meals – For both you and your gymnast
☐ Check weather forecast – Dress appropriately
Essential Gymnastics Bag Checklist
Competition Essentials
☐ Competition leotard
☐ Warm-up leotard or tank
☐ Team warm-up suit
☐ Hair ties, bobby pins, hairspray
☐ Hair gel or slick stick
☐ Hair net
☐ Makeup (if allowed)
☐ Grips (if using)
☐ Wristbands or braces
☐ Athletic tape
☐ Pre-wrap
☐ Chalk/chalk bag
Nutrition & Hydration
☐ Water bottle (filled)
☐ Sports drink or electrolytes
☐ Breakfast/pre-meet snack
☐ Energy bars or granola bars
☐ Fruit (bananas, apples)
☐ Trail mix or nuts
☐ Protein snacks
☐ Avoid sugary/heavy foods
Comfort & Recovery Items
☐ Extra clothes for after
☐ Blanket or towel to sit on
☐ Sweatshirt or jacket
☐ Headphones and music
☐ Foam roller or massage ball
☐ Ice packs (if needed)
☐ Pain reliever (if approved)
☐ Personal hygiene items
Don’t Forget!
☐ Meet credentials/registration confirmation
☐ Coach contact information
☐ Emergency contact list
☐ Medical insurance card
☐ Any medications needed
☐ Cash for admission/parking/food
Meet Day Timeline
2-3 Hours Before Warm-Up
- Eat a light meal or substantial snack
- Continue hydrating
- Do hair and makeup at home if possible
- Arrive at venue with time to spare
1 Hour Before Warm-Up
- Check in with coaches
- Find your team area
- Put on competition leo under warm-ups
- Light stretching
- Mental preparation and visualization
During Warm-Up
- Listen to coaches
- Warm up all events in rotation order
- Stay focused and positive
- Drink water between rotations
During Competition
- Stay with your team
- Support teammates
- Stay warm between events
- Small snacks if needed
- Keep hydrating
- Focus on YOUR performance, not scores
After the Meet
Immediate Post-Meet
☐ Celebrate with your gymnast – Win or lose, they worked hard
☐ Take team photos – Capture the memories
☐ Change into comfortable clothes
☐ Rehydrate and eat a recovery snack
☐ Stretch lightly
☐ Check lost and found – Don’t leave anything behind
That Evening
☐ Ice any sore areas
☐ Eat a nutritious dinner
☐ Take an Epsom salt bath
☐ Get plenty of rest
☐ Reflect on positives – What went well?
☐ Note areas for improvement – Discuss with coaches later
Tips by Meet Type
Intrasquad/Mock Meets
These are low-pressure practice meets. Pack the essentials but don’t stress about having everything perfect. Great opportunity to test your packing system!
Invitationals
These can be all-day events. Pack plenty of snacks, entertainment (books, quiet games), and layers for temperature changes. Bring cash for vendor tables and concessions.
State Championships
Everything needs to be perfect! Double-check all requirements, arrive extra early, and ensure hair/makeup meet state guidelines. Bring credentials and registration confirmations.
Regionals & Nationals
These often require travel. Pack everything in carry-on if flying. Bring backup leotards, extra grips, and copies of all registration documents. Check venue rules carefully—some restrict what you can bring in.
Parent Spectator Essentials
What to Bring
• Cushion or stadium seat
• Phone/camera (charged!)
• Snacks and water for yourself
• Layers (venues vary in temp)
• Book or tablet for downtime
• Cash for programs/concessions
• Noise-canceling headphones
Best Practices
• Arrive early for good seats
• Turn off camera flash/sounds
• Stay positive and supportive
• Don’t coach from the stands
• Cheer for all gymnasts
• Respect other teams/families
• Trust the coaches
Final Reminders
The most important things to bring to any meet are:
✨ A POSITIVE ATTITUDE ✨
💪 CONFIDENCE IN YOUR TRAINING 💪
❤️ LOVE FOR THE SPORT ❤️
Remember: Every meet is a learning experience. Have fun and do your best!
