The Pro:
Gyata Stormon, a CPTA certified coach since 1995, specializes in teaching tactics and the mental game to adults. She is also a certified yoga instructor and writes a weekly
healthy living blog.
The Tip: 10 Keys to Match Day Preparation
As soon as my feet hit the floor in the morning, I feel myself walking and make a point to appreciate my body. I am thankful that I have the day ahead of me to run, hit, and compete. I reflect on how lucky I am to have this opportunity.
(From: The Best Tennis of Your Life by Jeff Greenwald)
As a competitive tennis player, we work hard all year to get ready for competition. When playing evening matches in particular, the way in which you manage your day can have a big effect on the outcome of your match. The 10 keys offered below are suggestions that can lead to improved and more enjoyable play. Remember, whatever works for you is right for you.
1. Plan your day to avoid stress.
I know this can be challenging given our many responsibilities. Focus on what needs to be done and leave the rest for another day. Consider scheduling a nap if your match is late in the day. Ask for help from spouses, friends or kids.
2. Be present in daily activities.
The more relaxed and present you can be in your daily activities, the more likely you are able to be relaxed and alert on the court.
3. Schedule some light exercise and stretching into your day.
4. Include an on-court warm-up if possible.
Twenty to forty-five minutes is usually sufficient. Even if you are working all day, there may be time to stop at an outdoor court on the way to the match. Other non-court options include visualizing yourself playing your best tennis, or swinging your racquet while imagining the ball.
5. Make an eating plan to ensure adequate nutrition.
Matches can be at all kinds of crazy hours, but with USTA at least the matches usually run on time. Eat regularly throughout the day and plan to eat a meal two to three hours before your match. Remember that digestion slows down if you are nervous, so you may need to eat a little less and give yourself more time than you would for a non-competitive match. If you must eat closer to the match than you would like, choose carbohydrates with a small amount of protein; avoid fatty foods that are slower to digest.
6. Pack your bag early.
Have you ever arrived at the match without your shoes or with the wrong racquet? In addition to these basics, you might need:
-Balls and warm-up balls if away team
-Towel
-Water (plenty) and sports drink – research suggests that drinking 24 ounces (200-300 calories) of a sports drink per hour in events lasting longer than 60-90 minutes is beneficial
-Court snacks – some players eat snacks such as chocolate or raisins during a match. It is always a good idea to have something in your bag in case of unusually long match.
-First aid: e.g. Bio-freeze, tensor bandage, bandages
-Hair ties or pins if needed
-Outdoor play: sunscreen, sunglasses, visor/hat
-Change of clothes for after the match
7. Know the location and time of your match.
At least one day prior to the match double check the schedule and your captain’s instructions. Print out maps if needed. If you prefer not to drive plan a carpool.
8. ALLOW PLENTY OF TIME TO REACH THE COURTS.
Most captains ask that players arrive at least fifteen minutes early. Some players think this is their extra time for contingencies like traffic, but actually this isn’t the case. This time is needed by the captains to check in with the players and make any final changes before the line-ups are exchanged, which in turn gives everyone a few minutes to consider who their opponent is before walking onto the court. Players who arrive just in the knick of time create stress for the captains and other team members and delay the timely start of the match.
The rules state you must be ready to play by the scheduled time. Being ready even one minute late puts you at risk of losing the toss and one game. If you are not ready to play within fifteen minutes of the scheduled time you may be defaulted.
9. As you walk from your car to the courts, let go of everything it took to get you there.
Walk in with the intention to play well and have fun.
10. Learn what you need to do just prior to the match.
Now that you are at the courts early, you have time for last minute preparations. Warm-up with a light jog, take a few quiet moments to breathe deeply, stretch or socialize with other players.