If you’ve played a tennis tournament or match you know how it feels to start playing without a proper warm-up. Arriving on the court just a few minutes before the game starts, hitting the balls with a tight upper body, and realizing that the first set is gone already.
That is exactly what you want to avoid.
Throughout my 20+ years of (competitive) tennis, I’ve developed a bunch of routines that help me step on the court at my very best.
What comes then is a different story. The final score depends on my actual game that day, my opponent, luck, and many more.
“Nevertheless, knowing that I gave it all and arriving prepared boosts my confidence.“
Also, I don’t have to worry anymore about bagatelle things such as “OMG, I put on my red t-shirt instead of the blue one."
So here comes my routine.
START TO PLAN YOUR ROUTINE EARLY
My preparation usually starts about 1 week or on the Monday before the competition. I carefully think through my weekly work agenda to see where I can fit some exercise (mostly tennis) in. I like to play every other day (leaving 1 day for resting) including the day before the competition.
On the last day, I’m extra-cautious not to over-train myself. If for any reason one of my training gets canceled I usually compensate with a 30-mins intense swim or 40-mins run uphill.
EAT, SLEEP AND FOCUS
During the week of the competition, I try to pay attention to my nutrition as well as to have 8-9 hours sleep every night. The night before the tournament I follow the old concept of “Eat breakfast like a king, lunch like a prince, and dinner like a pauper.” Although I’d love to sleep my regular 8.5 hours as deeply as a baby, this is usually not the case. Being close to the big day I’m getting more and more nervous, focusing my attention on stuff about my game.
I remember when I was 12 before every tennis tournament I used to reorganize all my trophies on the shelf. Also, I packed all the necessary clothes, shoes, water bottles, etc. into my big red Wilson bag. (I always grabbed my racquets for a few seconds as well to have some physical connection.)
Only a decade later I realized that this meditative routine is pure mindfulness in action. Following this meditation, you might expect a sense of calmness coming, right? Boy, I got so nervous after 20 minutes of such preparation.
“But I learned to accept my stress during the years. And even used this focused attention to my advantage.”
Going to bed I’ve always been following my two childhood coaches’ (Akos and Alfred’s) advice: I always play a full set in my head. Visualizing the game point by point, hit by hit helps my mind prepare for the battle. (Needless to say, I always win these sets!)
ON THE DAY OF THE COMPETITION
I like the fact that I don’t have to keep a lot of things in mind in the morning of the tournament. After taking a shower and having breakfast I’m a big fan of arriving early to the tournament. If possible, I schedule a 30 minutes warm-up sparring with a friend or another player. If not, I play with the wall. If there is no wall either, I would just follow a proper warm-up plan to have the first drops of sweat appear on my face.
Of course, completing this pre-warm-up doesn’t mean that I would skip the usual 5-10 mins warm-up with my opponent right before the game.
After completing my routine I come to the court prepared both physically and mentally. For example, I often remember my serves from last night’s visualization exercise, and believe it or not: I feel more capable of executing them.
“I am conscious that I did my homework and I am ready to fight for every single point during the match.”
Warming up is a must in your tennis as well as some special focus on the game elements. I find building and executing a habit (as the one I described) can significantly boost your mental strength.
COMING PREPARED TO THE COURT WILL PLAY FOR YOUR ADVANTAGE
Of course, your habits will be different from mine and that’s OK. Do whatever makes you prepared: mentally and physically.
In my experience many recreational players do little (or no) preparation or warm-up so following a set of regular steps will give you some advantage already (i.e. some games, maybe the first full set).
Let’s go for it!
Do you have a particular routine/set of habits before your tournaments?
Drop me a note, I’d love to read it.