Tennis Match Preparation: How to Get Ready Like a Pro Before Every Tournament
There’s a reason professional players seem calm, focused, and ready when they step on court — it’s not luck. It’s preparation.
Tennis isn’t just about hitting forehands and serves. It’s about what happens before you even play a single point. How you prepare in the 48 hours leading up to your match often decides whether you play confidently or nervously.
I’m Coach Cedde, and in this complete guide, I’ll walk you through exactly how to prepare like a pro — from what to do in the days before a tournament, to your warm-up routine, to the mental reset right before your first point.
Whether you’re playing your first competition or trying to perform consistently under pressure, this is your roadmap to start every match with confidence.
🧭 Step 1 – Why Preparation Is Everything
Most players wait until the match starts to “get into it.” That’s too late.
Tennis matches aren’t won when the umpire says “play.” They’re won in the quiet moments before — when you’ve already planned your tactics, visualized your rhythm, and built your confidence.
Preparation eliminates doubt. It turns nerves into focus.
And the beauty is, anyone can prepare like a pro — you just need structure.
📅 Step 2 – The 48-Hour Rule: Your Pre-Match Framework
🕒 Two Days Before the Match
This is when you set the foundation — physically and mentally.
1. Keep training light and specific
Don’t overtrain. Do short sessions focusing on rhythm, feel, and key patterns (serve + 1, returns, transition points).
→ The goal: confidence through repetition, not exhaustion.
2. Prioritize recovery and hydration
Drink regularly, stretch, and get quality sleep. Dehydration or fatigue will sabotage your match before it begins.
3. Review your last match or lesson
Note what worked, what didn’t, and your tactical goals for the next one.
4. Prepare your equipment early
Check strings and tension (especially if you’re using poly).
Pack extra grips, towels, and clothes.
Charge your watch, camera, or sensor if you use one.
💡 Tip: Don’t leave gear prep for the morning — it drains mental energy you’ll need for focus.
🕒 One Day Before the Match
Now it’s about mental and tactical fine-tuning.
1. Visualize your game plan
Picture yourself serving confidently, hitting with rhythm, staying composed.
See your patterns working — not your mistakes.
2. Eat smart
Keep it simple: balanced meals with carbohydrates and protein, no last-minute experiments.
Stay light, hydrated, and steady.
3. Plan your sleep and schedule
Go to bed early. Set your alarm to wake up at least 3 hours before match time.
Pro players don’t rush — they plan.
☀️ Step 3 – Match Day Morning Routine
Match day is about energy control. You want to feel sharp, not frantic.
🌄 Morning of the Match
1. Light breakfast – carbs + protein (oats, banana, yogurt, eggs).
Avoid heavy or greasy food.
2. Gentle warm-up – walk, jog, or cycle for 10 minutes to activate blood flow.
3. Mental reset – take 5 minutes alone. Breathe deeply, focus on your intention for the match.
“Today, I’m going to compete with clarity and control.”
That one sentence sets your tone.
🎯 Step 4 – Build Your On-Court Warm-Up Routine
The warm-up isn’t just physical — it’s psychological. It’s where you find your feel before the first serve.
🔥 My recommended warm-up:
Mini tennis (2–3 minutes) → Feel the ball, short rhythm, no power.
Baseline rally (5–6 minutes) → Focus on depth, not speed.
Volleys and overheads (2–3 minutes) → Activate touch and coordination.
Serves (2–3 minutes) → Prioritize second serves and rhythm first, not aces.
The goal isn’t to “impress” your opponent during warm-up — it’s to connect with your sensations.
As I often tell players:
“You don’t need to hit harder — you need to feel earlier.”
🧩 Step 5 – Tactical Preparation: Have a Clear Plan A and Plan B
You don’t need 20 strategies — just two clear ones.
Plan A – How you want to win
What’s your best weapon?
Which side of your opponent will you target first?
How will you start points (serve + 1, return + 1)?
Plan B – How you’ll adapt if Plan A fails
If you lose rhythm, go higher, slower, deeper.
If your opponent dominates, disrupt rhythm with slices or variety.
If you feel tense, focus on consistency and margins.
The player with two plans always beats the player with one.
🧘 Step 6 – Mental Warm-Up: Calm the Noise
Tennis is emotional — and your brain loves to create stories before matches.
“What if I lose?” “What if I double fault?”
Here’s how to stop that noise.
My 3-step mental prep:
Breathe (3x deep inhales/exhales) → Lowers heart rate and cortisol.
Visualize success → See yourself handling pressure points calmly.
Cue phrase → Pick one mantra that centers you (mine is: “Smooth is strong.”)
Repeat that phrase before every serve, every return, every big point. It brings you back to the present.
🧱 Step 7 – Physical Readiness: Activate, Don’t Exhaust
Many players mistake “warm-up” for “workout.” The goal isn’t to get tired — it’s to get sharp.
Pre-match activation (10–15 minutes):
Dynamic stretches: leg swings, shoulder rolls, torso twists.
Short sprints: 3 x 5 meters for explosiveness.
Shadow swings: feel your rhythm and timing.
Quick footwork drills: 30 seconds of side shuffles or split-step rhythm.
You should start your match feeling light, loose, and alert — not fatigued.
🧃 Step 8 – Nutrition and Hydration Strategy
Your body can’t compete if it’s dehydrated or fueled wrong.
Before the match:
Drink 500–750 ml of water + electrolytes in the 2 hours before playing.
Eat a banana or energy bar 30 minutes before starting.
During the match:
Sip water every changeover.
Replenish salts with isotonic drinks on hot days.
After the match:
Stretch and drink protein or recovery shakes if possible.
It’s not about supplements — it’s about routine. Your body loves consistency as much as your mind.
🧠 Step 9 – Handling Nerves Like a Pro
Even Federer feels nerves. The difference? He uses them.
Nerves mean you care. Instead of fighting them, channel them into focus.
💡 Try this: when your heart races, exhale slowly and tell yourself,
“Good — my body’s getting ready.”
The energy that feels like anxiety is actually adrenaline — your body preparing for battle.
Reframe it, and it becomes your ally.
🎯 Step 10 – The First 10 Minutes: Set the Tone
Your first two games often decide how you feel for the entire match.
Don’t rush to dominate — aim to stabilize.
First service game → Prioritize rhythm over power.
Return game → Get every return in, even soft.
Rally → Play high percentage, heavy, deep.
Once your rhythm locks in, you can raise intensity.
Confidence grows from small, early wins.
💬 Step 11 – Post-Match Reflection: Learn, Don’t Judge
After the match — win or lose — take 5 minutes to reflect.
Ask yourself:
What did I do well today?
What felt off — and why?
How was my energy before and during the match?
Write it down if you can. Over time, these notes become your personal performance map.
Every match is feedback. The pros know that the lesson is always in the process, not the result.
🚀 Step 12 – My Pre-Match Checklist (Copy This)
Here’s my go-to list that every player should follow before a tournament:
✅ Strings and grips checked
✅ Clothes, towel, water, and snacks packed
✅ Balls and wristbands ready
✅ Energy bar or banana in the bag
✅ Two rackets strung and tested
✅ Sunscreen, hat, and sweatbands
✅ Light warm-up done
✅ Game plan reviewed
✅ Cue word chosen
✅ Mindset calm and clear
It looks simple — but it’s powerful because it removes uncertainty.
🧘 Step 13 – My Final Advice: Prepare the Way You Want to Feel
Preparation isn’t just physical — it’s emotional.
If you want to play calm, prepare calmly.
If you want to play confident, prepare confidently.
You can’t control your opponent, the court, or the bounce — but you can control how ready you are.
So next time you walk on court, remember:
“Preparation builds belief, and belief builds performance.”
That’s how pros do it.
And that’s how you can, too.
📣 Ready to Prepare Like a Pro?
If you want me to help you build your personalized match preparation routine — one that fits your goals, game style, and schedule — I can create it with you step-by-step.
📹 Upload your match or training video here and I’ll design your pre-match framework, including tactical cues, warm-up progression, and mental reset routines.
Your next match starts long before the first serve.
Let’s make sure you’re ready for it.
— Coach Cedde
