If your first tennis match at the sports club is coming up soon, it’s important to physically and mentally prepare yourself for it. Doing so can help you perform better during the match and boost your confidence. Here are several ways to get ready.

4 Tips for Getting Ready for Your First Tennis Match

1. Eat Nutritious Food

Tennis is a fast-paced game, so you’ll need plenty of energy throughout the match. Remember to eat a healthy snack at least 90 minutes before arriving at the sports club, so the body has a chance to fully digest the nutrients.

Opt for a granola bar, as it’s packed with complex carbohydrates that the body will store as glycogen. This will give your body an energy boost during the match.

2. Bring the Right Tennis Gear

What you pack in your tennis bag can make a big difference on performance. For example, double-wide wristbands can help you absorb more sweat during the game, preventing a wet grip.

You should also bring a towel and a second pair of clothes; dry fabrics prevent the body from overheating.  If your body needs fuel, opt for a carbohydrate-rich snack, like peanut butter or bananas.

3. Drink Plenty of Water

Tennis is a high-intensity sport that’s often played outdoors. Because of this, your body will be sweating overtime as it tries to cool down and regulate the temperature. Staying hydrated is important to maintain your performance during the game.

Dehydration can reduce the body’s motor skills and cause inattentiveness on the court. Drink 12-16 oz. of water an hour before the match and to 4 to 8 oz. of between changeups. Once the match is over, keep drinking water to replace lost electrolytes and help your body recover. 

4. Do a Proper Warmup

Warming up before the tennis match at the sports club should be an important part of your routine; it gives your body the wake-up it needs and helps you be better prepared for the game. Without a warmup, the body may have a sluggish response time.

In addition, you could be putting your body at risk for an injury. The muscles won’t be as flexible, so you may strain a tendon or end up with other common issues, like tennis elbow. Examples of great warmup exercises include jogging in place, lateral lunges, arm circles and jumping jacks. Aim to spend at least 5 to 10 minutes warming up your body.