The following tips should help you get your body and mind in the best possible condition to compete.
Before the match
Prepare for competition - get a good night’s sleep the night before a match. Make sure you arrive early to the competition
Eat well before you compete – stick to a healthy diet high in carbohydrates but low in fat. These foods, such as pasta and fresh fruit and vegetables, will improve your energy levels
Make sure you do a full warm up before you play so your body is ready for action. A warm up for your brain is just as important for your body.
Set goals for the match – you can’t control winning and losing as that happens at the end but you can set goals to focus on during the match. These goals might be tactical, mental and performance based.
For more on achieving your goals read our Interview with Wes Moodie
During the match
Remember your goals during the match and consider setting mini goals to help you achieve them. Set a manageable performance goal; focus on holding serve, winning the next game or even just the next point.
If things aren’t going so well and you are getting frustrated then take time between points to settle down. Use the time at the end of each game or set to re-focus on your goals.
If things are going really well and you need to avoid getting complacent, be ruthless and look for the double break. Then hold serve and look for the next break!
After the match
Straight after playing, your body will need fluid and fuel to replace what was used during activity. Get a drink and some energy food.
After the match, ease your body back to resting and take advantage of how warm your muscles are due to playing. Do some gentle exercise and stretches
Score yourself against whether you achieved the goals you set before and during the match. Think about what you have learnt and can take into your next match. Think about what you might want to practice next time you are on court.