What do you need to prepare for your first tennis competition? Besides being ready in practice, there is your body, rest, food and kit to sort out before match day. So what should you do in the 48 hours before you play? THE SET. takes you through a checklist of what to check and prepare before you go on court.
Key takeaways
- 48 hours before you play, check the schedule, the time, the court and the details of the competition.
- Plan your journey, and allow time for traffic, registration and warming up before you play.
- Check your racquet, strings, grip, shoes and spare kit, so everything is ready to use.
- Plan your food, and drink enough water, starting before match day.
- As the match gets close, cut back on hard training, so your body can rest and fatigue does not build up.
- 24 hours before you play, pack your bag: water, snacks, clothes and all your kit.
- Choose food you know, that is easy to digest, and avoid dishes that might upset your stomach.
- Rest, and go to bed at your usual time, so your body recovers and you can concentrate on match day.
- Before you leave home, check the weather, the route and the court conditions, so you can prepare accordingly.
- In the 60 minutes before you go on court, set aside time to check in, drink, warm up and focus before the match starts.
48 hours before: check the schedule and the competition details
Before you go on court, check the schedule and the competition details, so you can plan your journey, your rest and your preparation. Check these in advance:
- Check the schedule and the order of play. Look at the order of matches, the start time and your court, and check whether the schedule has changed, so you can plan your travel time and warm-up.
- Check the travel time and the venue. Check the venue, the route, the parking and how long the journey takes, and allow time for traffic, registration and getting ready before you go on court.
- Check your racquet, strings, grip and shoes. Check the condition of your racquet, the tension and state of your strings, your grip and the soles of your shoes, to make sure they are still fit to use. If you have a spare racquet or spare kit, get it ready too.
- Plan what you drink and eat. Drink enough water from the days before the match, and prepare food or snacks you know and that are easy to digest, so your body gets the energy it needs without feeling heavy.
- Sleep enough. Try to keep to your usual bedtime and rest well, so your body recovers from training and you can concentrate on match day.
- Cut unnecessary training load. Close to the match there is no need to train hard to gain fitness. Reduce the intensity or volume of your training and focus on keeping your feel for the ball and your timing, so your muscles are not tired before you play.
24 hours before
In the last 24 hours before the match, focus on recovery and on getting everything ready in advance, so match day is not a rush and you are less likely to forget something important. Prepare like this:
- Pack your bag. Get your racquet, shoes, clothes, towel, cap and all the kit you need. Check again that nothing important is missing, and put the things you use most where you can find them easily.
- Prepare water and snacks for match day. Choose water, drinks or snacks you know and that are easy to eat, such as a banana, bread or something light, to top up your energy while you wait or between matches without feeling too full.
- Choose a meal that is easy to digest. Eat food you usually eat and your body is used to, with enough energy, such as carbohydrate and protein in sensible amounts, and avoid very oily or very spicy food, or new dishes that might leave you feeling bloated.
- Sip water steadily. Drink at intervals through the day rather than a lot at once, so your body is well hydrated before match day and you are less likely to feel very thirsty or tired during the match.
- Rest from hard training. If you want to hit before the match, keep it light, to keep your timing, your feel for the ball and your familiarity with the movements, rather than training hard for fitness, which could leave your muscles tired before match day.
- Go to bed on time. Cut back on things that keep you up late and get ready for bed at your usual time, so your body has time to recover from training and you wake up with the energy and focus for match day.
Before you leave home: check your travel time and the court conditions
Before you leave home, check the route, the travel time, the weather and the venue information, and see how much time you need to check in or get ready before you play. This matters especially if you are entering an amateur tennis competition in Bangkok, where you may need to allow time for traffic, parking, registration and warming up before the match. If the courts are outdoors, also check the weather so you can bring clothes, a cap, a towel or whatever else suits the conditions, and arrive early so you have time to settle in and do not have to rush before you play.
60 minutes before you go on court: put things in order
The 60 minutes before you go on court are an important time to get ready in body and mind. Put what you need to do in a sensible order, so you are not rushed and do not miss anything important before the match starts.
- 60 to 45 minutes before: check in and confirm your time and court, and lay out your racquet, shoes, water, towel and kit where you can reach them easily, so you do not waste time looking for things just before you go on.
- 45 to 30 minutes before: drink enough water, and if you are hungry, have a small snack you know and that is easy to digest. Then go to the toilet, so there is less to distract you during the match.
- 30 to 15 minutes before: start warming up with a dynamic warm-up, focusing on the legs, hips, shoulders and the joints you use to hit, to loosen up and prepare your muscles to move around the court.
- 15 to 5 minutes before: focus, and run briefly through your game plan, such as your serve pattern, your return, your first ball, or the rhythm you play best in. Do not think through so much detail that you add pressure on yourself.
- Before you go on court: check once more that your kit is ready, racquet, shoes, water and essentials, and settle your breathing, so you start the match calm and as ready as you can be.
Read more: Your first tennis competition: how to prepare, and techniques for getting ready before a match
In short
Preparing for a tennis match is not only about being ready in practice. Plan your rest, food, drink, kit, travel time and warm-up step by step, especially in the 48 hours before the match; getting everything ready in advance means less rushing and more focus on the match. If you want to start competing, meet new players or find a tennis event in Bangkok, follow THE SET.'s events and join THE SET.'s community at THE SET. Membership, and go from the practice court to real competition.
General guidance, not a research finding.