Before The Match
Confirm site, time, opponent, directions to site and dress code for tournament
Check conditions of rackets, strings, shoes and other accessories. Remember to pack a jug water.
Get your normal amount of sleep the night before the match
Maintain a normal and nutritious diet.
Set realistic performance goals for the tournament or match
Become familiar with tournament facilities and courts before match
Day of Match
Eat complex carbohydrates such as cereals, pasta, fruit and fresh vegetables two to three hours before the match.
Allow appropriate travel time to reach the site at least an hour before match time. This will allow you to:
Get a practice court to warm up
Warm up body and stretch off court
Warm up on all strokes 15-30 minutes before the match
Drink sufficient fluids 30 minutes before the match
Focus on goals and strategies for the upcoming match.
During warm-up, analyze your opponent’s strengths and weaknesses.
During the Match
Focus on each point and remain present and centered
Drink fluids at every change over
Use changeovers ( and in-between points ) to recover and plan.
Follow the code of conduct
After the Match
Report your score and get details for the next match
Cool Down, stretch and analyze your performance
Eat nutritious foods within two hours and replace fluids.
Analyze and prepare for the next opponent