Preparation is Everything
by: Mark Winship @ In Touch Tennis

A committed tennis player will take their preparation for a match very seriously. Its all about gaining even the smallest advantage over your opponent (who might not be so well prepared) and limiting the number of things you leave to chance on match day.

Night before the match:
Mostly common sense here. Have a good carbohydrate-rich meal at a reasonable time. Try to stick to the 'safe' staple foods that won't upset your stomach, avoiding spicy and fat-rich foods, and alcohol. Try to spend a few quiet minutes going through some positive visualization. This doesn't take long to do and will give you a significant edge when you come to play the match itself. Picture yourself walking out onto the court in a positive, confident frame of mind. Think yourself through some of your favorite tactical plays- performing them to perfection but also imagine yourself in some testing situations (bad weather, your opponent having a dream!) and see yourself meeting the challenge calmly and confidently. If you are serious about winning then you will have played your opponent several times (in your head) by the time the first ball is struck. Then get a good nights sleep.

Warming up your mind:
Your mental preparation will, of course, have started days or even weeks in advance- planning a strategy, working on aspects of your game to support this strategy and gaining information on your opponent. But the successful tournament players will have a specific routine of mental preparation in the immediate lead-up to the big game. Taking into account the weather conditions, the court surface, your own strengths and weaknesses, and the information you have collected on your opponent it is now time to finalize your plan of attack. If you have never come across your opponent before speak to those who have and watch them play if you can. Focus on aspects of your opponents game that will help you formulate a game plan and try to avoid dwelling on previous results and speculative reports ("This guy is a legend!"....or even more risky.."Oh he is terrible...you've got nothing to worry about"). The key to preparing yourself mentally lies in knowing yourself really well. Some players are naturally very laid back and may need to find ways to activate themselves prior to a match, using psych-up strategies and positive self-talk and visualization. Other players tend to be more uptight and intense and need to find ways to relax. It's all about knowing your optimal intensity level for peak performance.

Morning of the match - get organized!
Everything about your preparation on the morning of a match should go towards alleviating any unnecessary stress and ensuring that you are prepared to cope with any possible eventuality that could arise on match-day. This includes organizing your travel and packing your kit bag. Make sure that you confirm the time of your first match. Try to allow plenty of travel time so that you can arrive at least half an hour early (even if you live very nearby!). Many tournaments like you to check-in in advance of your match time and i always think it is a good idea to acclimate to the venue (even if you know it well- tournament atmosphere varies from day to day). There is nothing worse than rocking up after a long drive and having to walk straight out on court. It also gives you time to put your mind in 'tennis-mode' and go through a comprehensive warm-up. Make sure you have clear directions to the venue and you have checked for any traffic delays- you don't need these stresses immediately prior to a big game!

Many regular tournament players are very superstitious regarding their pre-match ritual so allow yourself plenty of time to go through your preferred routine. One important consideration, particularly if you have been scheduled more than one match in a day, is when and what you are going to eat. Matches that coincide with your normal meal times are particularly difficult to plan for. General guidelines suggest eating a carbohydrate-rich meal 2 hours in advance of a match. It is then a good idea to snack regularly and to have something to nibble on throughout the match. You want to avoid being hit by the sugar shakes.

Pack your kit bag:

At least 2 rackets - A spare in case you break a string or even a frame. You may never have broken a string in your life but you still need to guard against a racket being stolen, lost, run-over by a car, or snapped in a revolving door! (I've seen them all happen!)

Some players like to have rackets strung at different tensions to match the weather conditions, court surface, or type of ball.

Spare grips - Grips can become sweaty, ripped, or even fall off if not fitted properly. Certain types of grip may tend to give you blisters so find a type that you are comfortable with.

A towel - Sweat in your eyes and on your racket handle can be very distracting. On a hot day take a towel to the back of the court with you to dry-off in between points. I also like to have a second towel which I soak in cold water during the changeovers and wrap around my neck or use to refresh my face. It gives you a real boost during a long match on a hot day!

Spare Clothing - Having a spare set of dry, comfortable clothes to change into after a match can give you a much-needed uplift and will prevent blisters and stiff muscles and joints. In particular, make sure that you have at least one spare pair of socks, at least one spare shirt, and preferably a spare pair of loose-fitting shoes that let your feet breath. I say 'at least' because many players also like to have a dry shirt to change into during the match. This can give you a great psychological boost going into a final set, for example.

Be sure to check the clothing regulations of the tournament you are competing in. Many tournaments still insist on collared-shirts and put restrictions on the size of advertising logos. Some venues also have their own dress-codes that competitors will be required to abide by.

First Aid - Blisters can be a real problem so make sure that you have a supply of plasters and band aids. Nothing can put you out of action more efficiently than a burst blister on the palm of your hand! All that preparation down the drain for the sake of a small flap of raw skin!

It is also a good idea to have a wrist and ankle support in your kit bag. These can help by keeping the injured area warm and concentrating blood supply. Heat rub, instant ice packs, and painkillers will keep you going until you cross the finish line.

Weather Watch - Be better prepared than your opponent. Pack a hat or a visor, sunglasses, sun screen, and appropriate clothing (be prepared to be moved indoors during inclement weather- i.e. make sure you have some shorts!)

Off Court - Tournaments can be very dull when you are not competing and often involve a lot of hanging around! Make sure you have something to keep you occupied, whether it be a pack of cards, a games console, something to read, or a personal stereo. Hours of waiting in a cramped tennis self reception area and incessant rain delays are all part of the tournament experience so be prepared to take them in your stride!

Pen and Paper - An essential addition to your tennis kit bag. Used to record match results, opponent details including rating/ranking and your own observations, and to jot down reminders of aspects of your game that need work back on the practice court.

Fuel - Keeping yourself adequately hydrated and maintaining energy levels during a tennis match are essential considerations. If you become even slightly dehydrated or fatigued your muscular performance and your mental agility breaks down significantly. Be sure to pack more than enough fluid. I would advise having a good supply of water as well as a sports drink- a small amount of salt and sugar in your drink allows the body to move the fluid from your stomach and into the bloodstream more quickly. You will need to drink regularly before, during, and after the match in order to maintain performance and your health.

Your pre-match meal should be taken at least 2 hours before the game and should be high in carbohydrate and low in fat. Foods with a high fat content take a long time to digest and will cause the digestive system to compete with the muscles for the available blood supply. This can leave you feeling lethargic and light-headed. Here are some suggestions of good snacks to put in your kit bag:
· Fruit
· Dried fruit, e.g. currants, raisins
· Plain biscuits, e.g. garibaldi, oat cakes
· Low fat cereal bars
· Bread rolls or currant buns
· Banana, jam or honey sandwiches
· Dry breakfast cereal
· Boiled sweets

Morning of the match

So you have arrived at the venue well in advance of your match time. You have a well-stocked kit bag. You have registered with the tournament referee and taken a brief walk around the venue. Relaxed and secure in the knowledge that your preparation is as comprehensive as it could possibly be, it is now time to go through a good physical warm-up. It is absolutely essential that you try and hit some balls with a coach or practice partner prior to the match. This will help you 'get your eye in', work through any soreness, and set your mind to the task ahead. Your physical warm-up should prioritize movements and stretches similar to those you will be required to perform during the match. In other words standing at the side of the court standing on one leg like a flamingo or tugging an arm across your chest will not have you ready to compete!

Use this time to formulate a game-plan. The best game-plans pull together information on your opponent, the conditions in which you are playing, and a good awareness of your own strengths and weaknesses. The trick is to be flexible. Momentum can switch unexpectedly throughout a tennis match and even the most fool-proof strategy will need to be adjusted to meet new challenges. Having said that you do not want it to be the 5th game of the match before you have sussed out your opponent and worked out a way to beat them.

Everyone has their own individual quirks and routines but pre-match preparation based broadly around these guidelines should have you in the best possible state of mind and body going into the big match!

Good Luck!