The balls are fresh, the court’s clean, and your opponent’s already stretching at the baseline. You’ve trained for this, yet there’s always that pause, that question: Did you do enough?
On match day, it’s rarely talent that tips the scale. It’s the small, intentional things that shape how you play. Below are six tennis match day habits that boost performance to help you walk onto the court ready.
6. Time Your Last Meal
Eat your last proper meal at least 90 minutes before the warm-up begins. Doing so gives your body enough time to digest while maintaining your energy levels.
Include complex carbohydrates, such as whole-grain toast or pasta, with a small portion of lean protein. Avoid greasy or heavy foods, which can sit in your stomach and weigh you down during early rallies.
5. Breathe With Structure
Pre-match nerves are normal, but they don’t have to rattle your rhythm. Build in five minutes of structured breathing to reset your focus. This quick guide to breathing techniques can prove beneficial. Start by breathing in slowly for a count of four, holding for four seconds, gently exhaling for four seconds, and then holding again for another four-count.
Use this moment to clear your mind of distractions. It’s a calm, controlled habit that makes space for sharper thinking on court.
4. Hydrate Intelligently
Don’t wait until you’re thirsty to start hydrating. Instead, drink 350 to 500 millilitres of fluid per hour, beginning two hours before your match.
If water feels repetitive, vary it. Add a squeeze of citrus, sip on a low-sugar electrolyte mix, or snack on fruit and cucumber slices. It’s a smart approach to stay hydrated without drinking (only) water.
3. Visualise the First Few Plays
Take five quiet minutes to visualise the match’s opening moments before warming up. Picture your serve placement, your return position, and your shot selection on second balls.
You’re not imagining the win; you’re rehearsing the rhythm. This mental run-through helps build intention into your first steps on the court.
2. Pack With Precision
A cluttered bag can reflect a cluttered mind. Be deliberate with your match kit. Pack your bag the night before, including a spare towel, tape for hot spots or blisters, a clean pair of socks, and an energy bar that won’t melt in your kit.
Think in zones if you’re not sure how to pack your backpack for a tennis match: hydration and snacks in the outer pocket, gear in the main compartment, and quick-access items, such as wristbands or sunscreen, up top.
1. Revisit Your Why
Give yourself a reason just before walking onto the court. A quiet reminder of why you play, who you’re playing for, or what this match means. That 30-second mental reset can ground you in the moment.
Add This, Not That
Tennis matches are noisy, sometimes inside your own head. Keep a pair of foam earplugs in your bag and use them during warm-up or just before you walk out.
It may seem odd, but this small tactic can block distractions, calm your thoughts, and let you focus inward. It’s one more edge to pair with these six tennis match day habits that boost performance.
