Daily Insights 10 [How I prepare for training]

Everyone has their own way, ritual, or routine for preparing in the morning.

Tennis players are particularly habitual and often have very specific performance routines.

These habits not only provide peace and a sense of calm when completed, but also ensure that the necessary mental checklist is completed, allowing for maximum productivity during a training session.

Apart from my training or match bag check mentioned in the post (What's in your bag), here is what I do to prepare for my training:

1. Ensure everything is organized well ahead of time before leaving. This includes hydration, nutrition, packing rackets/clothes/wristbands/etc., checking traffic and the route in advance, and departing early!

   
   

2. During the car ride, maintain silence. Avoid music, podcasts, or any excessive stimuli. Starting the routine with peace and minimal distractions increases the likelihood of effective training.

   
   

3. Upon arriving at the practice location (I aim to be there at least 10-12 minutes early), I practice a breathing technique by Wim Hof. I tried this a few years ago, and it provided a very focused, calm start to my training session, so I used it in a match as well. I was quite pleased with the result and have continued this routine since.

   
   

4. Once on the court, be intentional with the warm-up. I follow a general warm-up routine, but each day is different. Factors like activity, stress, sleep, and recovery vary based on the time of day and family responsibilities. I stick to my general routine but adapt to the day's needs, incorporating more dynamic stretching, jogging, or even some static stretching/massage gun to relieve tight muscles.

   
   

5. Focused/Intentional breathing/contact occurs from the start of mini-tennis and during the initial 10-15 minutes of warming up groundstrokes/volleys.

   1. Keep my head down on the contact zone

   2. Maintain loose, relaxed swings

   3. Breathe out during/after contact

   4. Practice deliberate footwork

   5. Focus on depth/height for Forehand/Backhand, aiming to minimize net errors and concentrate on extension.

Application Takeaway:

In recent years, I've seldom been dissatisfied with my practice sessions. With nearly 30 years of experience in this sport, I understand what my body requires and what my mind needs for optimal performance. Everyone is unique, and you'll develop your own routine. Use the structure above to find what suits you and integrate it into your own routine. My regimen is a blend of what is effective for me and the insights mentors and coaches have provided over the years.