Tennis : The importance of a routine for match performance

Published on 10.12.2024

In tennis, routine is a key element in preparing the body and mind to perform optimally during matches. Whether you’re an amateur or a professional, establishing a routine before and during a match can make all the difference to your results. A well-structured routine helps to calm the nerves, keep you focused, prepare you physically and mentally, and get you onto the court in the best possible condition .

In this article, we’ll explore the different phases of an effective tennis routine: from the physical warm-up to mental preparation, not forgetting the rituals to adopt during the match to maximise your chances of success.

Why is a routine essential in tennis?

Court central femme qui joue au tennis Mouratoglou

Tennis is a demanding sport, both physically and mentally. Every match is a challenge in terms of stress management, concentration and physical fitness. Having a structured routine helps to :

Manage stress: Rituals and habits reassure players and provide a form of mental stability.
Improve concentration: By repeating the same movements before and during a match, you can focus your attention on the essentials and avoid distractions.
Prepare the body: A good physical routine helps you to take to the court with your body properly warmed up and ready to face the demands of the game.
Boost confidence: By following a routine, players create an environment of comfort that increases their confidence in their abilities.

Pre-match routine: a key to getting off to a good start

Preparing for a tennis match starts long before you step on to the court. The pre-match period is a time to prepare both mentally and physically.

Here are the key stages:

Physical warm-up
The first element of an effective tennis routine is the physical warm-up. It’s essential to avoid injury and prepare the muscles for the intense effort required in a match.
- Light running: Before anything else, do a light run for around 5 to 10 minutes to raise your body temperature and get the blood flowing.
- Joint mobility: Work on the mobility of your joints (ankles, hips, shoulders) with specific exercises to improve your range of movement. This will make you more responsive and reduce the risk of injury.
- Dynamic stretching: Focus on active stretching, such as lunges, knee lifts and arm rotations. They help prepare your muscles and joints for exercise without reducing strength.
- Speed and explosiveness exercises: Incorporate a few short sprints or change-of-direction exercises to prepare your reflexes and responsiveness on the court.
Mental preparation

As well as the physical aspect, mental preparation plays a crucial role in match performance. A mental routine will help you achieve optimum concentration.

Visualisation: Before the match, take a few minutes to visualise the shots you want to hit. Imagine yourself hitting a powerful serve, placing your balls well and dominating the rallies. This visualisation boosts your confidence and prepares your mind for action.

Deep breathing: Controlled breathing is an excellent way to manage stress before the start of a match. Take a few deep breaths to calm your nerves and stabilise your heart rate. This will allow you to approach the match in a calm and focused state.

Positive self-talk: A positive mental attitude is essential for performance. Before the match, use positive affirmations such as “I’m ready”, “I’m mentally strong” or “I’m going to play my best tennis today”. These mantras can help you avoid self-doubt and self-sabotage.

Routine during the match: maintaining focus and emotional management

A routine doesn’t stop once the match has started. In fact, having well-defined rituals during the match will help you to stay focused, manage your emotions and not lose sight of your objectives.

Between points: staying focused

The moments between points are crucial. They often determine a player’s ability to bounce back from a lost point or stay focused after a won one.

Routine between points: A common method is to set yourself a routine to follow between each point. For example, bounce the ball several times before serving, or adjust your strings to refocus your attention. This helps you stay focused and avoid outside distractions.
Dealing with emotions: After losing a point, it’s easy to become overwhelmed by frustration. Learn to accept the loss of the point quickly and refocus on the next one. Take a few deep breaths, walk slowly and concentrate on your next move.

Changing sides: optimising breaks

The pauses between games, during side changes, are also strategic moments to make the most of.

Hydration and nutrition: Take advantage of breaks to drink and, if necessary, eat energy foods such as bars or gels. Keeping well hydrated is crucial to maintaining optimum performance levels.
Quick assessment: Use these breaks to make a quick assessment of your game. What’s going well? What can you improve? Without thinking too much, adjust your strategy according to what you observe.

The post-match routine: recovering well

Calming down and stretching

Once the match is over, it’s important to adopt a recovery routine to encourage muscular and mental regeneration.

After intense effort, the body needs to gradually return to a state of calm.

Light run: After the match, go for a light run or brisk walk to encourage active recovery. This helps to eliminate toxins accumulated in the muscles and reduce muscle soreness.
Passive stretching: Gently stretch the muscles that are used the most, such as the hamstrings, quadriceps, calves and shoulders. Passive stretching helps to maintain flexibility and avoid muscle tension.

Match analysis

Analysing the match is part of the routine for any tennis player who wants to improve.

Take the time to think about what went well and where you need to improve. This self-assessment will enable you to adjust your training and prepare better for future matches.

Frequently asked questions (FAQ)

An effective routine is built by taking into account the physical, mental and strategic aspects. Start with a thorough warm-up, incorporate elements of mental preparation such as visualisation, and adopt simple rituals to stay focused during the match.
A complete warm-up, including a light running phase, mobility and speed exercises, should last between 20 and 30 minutes. This prepares the body for the effort involved without risking fatigue before the match.
Adopt a routine between points, such as bouncing the ball several times before serving or adjusting your strings. These rituals help you stay focused on the essentials and avoid outside distractions.

Conclusion

A tennis routine is a fundamental part of a player’s ability to perform at his or her best. It helps prepare the body and mind to cope with the pressure of the match, maintain concentration and manage moments of doubt or stress. By adopting a structured routine before, during and after the match, you maximise your chances of success on the court. Whether you’re a beginner or an experienced player, incorporating these habits into your game will help you to make lasting progress.

Tennis : The importance of a routine for match performance

Why is a routine essential in tennis?

Pre-match routine: a key to getting off to a good start

Physical warm-up

Mental preparation