Preparation · Before the match
Pre-match tennis routine: 5 steps to prepare well
A pre-match tennis routine is a sequence of actions repeated before every match so you reach the court physically warm and mentally ready. It has 5 steps: positive mental conditioning, visualisation, joint mobility, meal and kit bag, then a progressive warm-up, arriving at least 30 minutes early.
Key takeaways
- Why: neutralise the unexpected (weather, surface, waiting, opponent) and get closer to your best level.
- Mind first: positive affirmations and visualisation start before you even reach the club.
- Arrive early: at least 30 minutes before the match to warm up without rushing.
- A light, digestible meal: complex carbohydrates, some fruit, little fat or sugar.
- A 20 to 30-minute warm-up: gradually raise your heart rate and body temperature.
Why have a pre-match tennis routine?
It is hard to play every match at your best. Several factors can limit your potential on the day:
- External: weather (heat, wind, sun), surface, the opponent’s game, ball quality, spectators, waiting before play.
- Internal: fatigue, stress, confidence, fitness, nutrition.
A routine does not remove these factors, but it creates stable habits that protect you from them. It is not just a warm-up: it is a prepared, repeated sequence that sometimes starts the day before. Here are the 5 steps we recommend.
Step 1: positive mental conditioning
We often talk about physical warm-ups, but warming up your mind matters just as much: the brain drives the body and reproduces the strokes you have learnt. Repeat short, personal positive affirmations: “I’m ready”, “I move my feet well”, “I play my game”. The more you repeat them, the more natural they become. Find your own words.
Step 2: visualisation
The evening before or the morning of the match, take a few minutes to see yourself play: your first serves, your favourite patterns, how you respond to a lost game. Finish with the handshake. Visualisation helps you relax or energise, focus and anchor a winning attitude.
Practised daily, even without a match, it becomes a habit. The step-by-step method is in our article on mental preparation techniques.
Step 3: joint mobility
Before running and hitting, gradually restore mobility to your joints. This limits joint discomfort on wide movements (serve, forehand).
- Ankles: 10 circles each way, for each foot.
- Knees and hips: 10 hip circles, then 10 slow knee lifts.
- Spine: 10 trunk rotations, arms relaxed.
- Shoulders: 10 backward and 10 forward circles.
- Wrists and neck: gentle rotations, 5 each way.
Step 4: meal and kit bag
Without fuel, the body cannot last a whole match. Ideally, eat your last meal 2 to 3 hours before playing: a dairy product, oats or wholemeal bread, a piece of fruit and a hot drink are enough in the morning. Avoid very fatty or sugary meals, which weigh on digestion or cause an energy dip.
Then pack your bag carefully, ideally the night before:
- At least two racquets, strung at your usual tension.
- Spare overgrips, towel, cap or headband.
- Water and a sports drink, snacks (banana, cereal bar).
- A change of clothes, and the right shoes for the surface.
Step 5: the pre-match warm-up
The warm-up should gradually raise your heart rate and body temperature so you can accelerate at 100% from the first point. Allow 20 to 30 minutes:
- 5 minutes of light jogging and side steps.
- Running drills: heel flicks, high knees, crossover steps.
- A few short sprints and changes of direction.
- Progressive hitting if a court is free, or shadow swings.
- A mental run-through of your game plan and goals.
Music chosen to suit your mood helps calm you down or fire you up. Combine physical effort, music and visualisation: it is about bringing body and mind into harmony. A good aerobic base also helps you arrive fresh: see our article on MAS training for tennis.
Once the match starts, other rituals take over, between points and at changeovers: we cover them in our article on routines during the match.
Example routine for a 10 am match
| Time | Action |
|---|---|
| The evening before | Bag packed, 5 minutes of visualisation, usual bedtime |
| 7 am | Digestible breakfast, hydration |
| 9 am | Arrive at the club, check the court |
| 9:10 am | Joint mobility and physical warm-up |
| 9:40 am | Music, affirmations, game plan review |
| 10 am | Walk on court, warm-up with the opponent |
In competition, these routines are easier to fine-tune with support: it is one of the focuses of the Tournament Camp Junior, where young players compete in tournaments alongside their coaches.
At the Mouratoglou Academy on the French Riviera (Biot, near Nice), every player builds their own routine with their coach: the Mouratoglou Method individualises mental preparation too. Patrick Mouratoglou insisted on this with players such as Serena Williams. Apply these steps at our tennis camps.
Ages 9–172 weeksCoached tournamentsTournament Camp JuniorTwo weeks of training and tournaments, with a coach by your side during matches.DISCOVER Frequently asked questions
How do you relax before a tennis match?
Breathe slowly with a longer exhalation, do some light stretching and visualise successful situations. Calm music and a simple review of your goals also help you approach the match with a clear head.
What should you eat before a tennis match?
Easily digested carbohydrates, 2 to 3 hours before: wholegrain pasta or rice, wholemeal bread with a light protein, yoghurt and fruit. Just before or during the match, a banana is handy. Avoid fatty, heavy food.
How long should you warm up before a tennis match?
Allow 20 to 30 minutes of physical warm-up before the official on-court warm-up. It should prepare you to accelerate from the first point without tiring you.
How early should you arrive for a tennis match?
At least 30 minutes, more at tournaments where schedules can shift. That gives you time to warm up, check the court and avoid the stress of running late.
How do I create my own pre-match routine?
Start from your best matches: write down what you did beforehand (timing, meal, warm-up, mindset) and keep what recurs. Test the routine in tournaments for several weeks before fixing it. At the Tournament Camp Junior, coaches help each player build and fine-tune it.
