Preparing for a Match
Most agree that tennis is 80% in the mind.
If you go into a game unprepared, not fully comfortable and not feeling your best, it's unlikely that you'll get the best out of your game. You can try and eliminate this problem with thorough match preparation. The preparation for a match should start in the week leading up to it. You'll probably have discussions with your coach or parents about the person you're playing, and their strengths and weaknesses. While this is important, you really need to focus on yourself for the match, so take pointers on board but don't let that be the sole focus of your preparation.
If possible, try to get a good night's sleep of around eight hours the night before a match. Before you head for bed, a high-carbohydrate meal is recommended, as the slow release of carbohydrates should lead to sustainable energy. Pack your kit and bag and ensure you have everything you need before you go to bed, as doing this on match day can increase stress. Set an alarm so that you have plenty of time to get ready thoroughly in the morning but not so much time you may be distracted and lose focus.
On the morning of the match, food such as cereal is best. Wheat cereals in particular are packed with those ever-important carbohydrates. On match day, avoid sweets and fizzy drinks, as while these give energy it is short-burst energy and can actually leave you feeling worse. If you want to snack, a banana is an excellent source of potassium, another chemical that produces slow-release energy for a sustainable performance level.
You should also avoid drinking energy drinks. While these drinks may seem like a good idea – after all, high-energy during a match is surely a good thing – they are packed with sugar and other additives, again all designed to give energy but never for a long period. Chocolate has the same effect, so for one day try and deny yourself these so as to get the best performance.
Also begin by taking on water. You'll sweat a lot during the game, so drinking water before is a good idea, but so much that you make yourself feel sick. Avoid acidic drinks like orange juice as these can make your stomach hurt, which isn't exactly the best preparation for a match. And remember, if you do take on a lot of water, to go to the bathroom before the match begins!
In the remaining hours before a match, eat as little as possible and drink only water. Try and focus your mind on the game in a calm way; this is not the time to panicking about your opponents fierce backhand or the like. Give yourself plenty of time to get changed and warm up, as rushing is guaranteed to increase the nerves. Then, enjoy the game!
