How to Get Ready for Your First Tennis Tournament

Participating in your first tennis tournament is an incredible experience. It’s exciting to move from rallying with friends to some real competition. If you’re one of the 23.8 million people over the age of 6 who play tennis, it’s natural to want to ace your first tournament. Whether you’re playing for fun or want to get a little competitive, proper preparation will make the experience more successful and enjoyable for everyone. The following tennis tournament tips can help you achieve the levels of preparation worthy of a pro. 

Physical Preparation — Tennis Tournament Training

Tennis tournament preparation begins by ensuring you’re physically ready and fit enough to enjoy it. Depending on where you are in your game, you may spend the weeks before the tournament working on your serve or perfecting your backhand. Whatever your goals, the week leading up to your tennis tournament should include some fitness training and targeted practice, including: 

A Tournament Training Regimen

Consistent practice is essential in the weeks before your tournament. Match practice is crucial to simulating the tournament environment, working on your rallies and upping your pace in preparation for your big day. Find a venue to practice with friends or have lessons with a tennis pro to practice your strokes, serve and footwork. 

Try to taper your fitness program the week before your tournament. Include some drills and basic footwork, but decrease the load so your body can reenergize before the event. Again, focus on match practice as much as possible. 

Incorporate the following drills into your routine: 

• Cone drills: Set up four to six cones in a zigzag pattern. Sprint to each cone, focusing on the lateral movements and quick direction changes. 
• Partner rally: Grab a partner and aim for the longest possible rally. Focus on the depth and placement of the ball and practice all of your strokes. 
• Target practice: Put cones or other equipment on the court to represent your targets. Use forehands and backhands to get as close to the targets as possible. 

Injury Prevention

Tennis tournaments and the necessary training place physical demands on your body. Increasing your workload in the weeks leading up to your tournament is normal, making injury prevention even more critical. The following ideas can help prevent common tennis injuries in your training:

• Ensure you have the right equipment: Your tennis shoes should fit correctly and the racket should have the right weight and grip size. 
• Work on your core: Core strength is essential for tennis. Incorporate core stabilization exercises, like Pilates, to improve your balance and stability. 
• Focus on form: Improper form increases the chances of injury on the court. Your tennis coach can help you prepare for your ground strokes and master your serve. 
• Warmup and cool-down: Warming up and cooling down after training are the most critical parts of your routine. Your warmup should consist of light jogging, stretching and joint mobility. To cool down, take a gentle walk, but focus on stretching and mobility. 

Mental Preparation — Tennis Tournament Mindset

Physical preparation is only one part of your tennis tournament strategy. Your first tournament presents several mental challenges, including nerves and pressure. We play tennis primarily to have fun, and you must enjoy your time on the court, regardless of your outcome. Some tips and tricks for mental preparation include: 

Develop a Game Plan

You should have clear and realistic goals when you prepare for a tournament. Set goals around things you can control, like where you stand on the court or the correct form of your strokes. Once you have some goals, you can create a routine and strategy for each match, which can include: 

• Habits and rituals: Habits and rituals like pumping your fist after every successful shot can be reassuring. Repeating the same movements before and after a match may improve your concentration. 
• Practice first: You can often conquer your nerves with practice before your first match, which helps you get into a rhythm and focus on the ball. 
• Visualize success: Visualization is a powerful tool many athletes use to improve their physical performance. Picture yourself serving, hitting your strokes and returning powerful serves. The more detailed your visualization, the better. 
• Self-talk: Speak to yourself in a way that makes you feel stronger, and focus on your strengths rather than your growth areas. Many players also develop a mantra, like “one point at a time” or “breathe,” to repeat to themselves during challenging match moments. 

Logistical Preparation — The Tournament Day Checklist

One thing that can get in your way on tournament day is arriving and not having everything you need. The following checklist of tennis tournament gear will help ensure you can focus on your game rather than what you’ve forgotten: 

• At least two racquets, strung and ready to use
• A cooler with water and electrolytes
• Snacks to eat during changeovers, like fruit or energy bars
• Hand towels
• A cooling towel
• Changes of clothes
• A first-aid kit
• Sunscreen
• Tennis balls for your warmup
• Sunglasses
• A hat
• Wristbands and sweatbands
• Extra grips for your racquets
• A U.S. Tennis Association (USTA) rulebook

During the Tournament

After all your preparation, it’s time to play some tennis! Arrive at the venue early so you have time to get settled and find everything. Set aside time for your warmup. If you don’t have a partner to rally with, find a wall or use a ball machine. From there, the following tips can help you stay on your game throughout your tournament: 

Between Matches

Depending on the tournament itinerary, you may have a lot of time between matches. You can use this time to stay on your game with these simple steps: 

• Rest and recover: Sit in the shade and rest until your heart rate decreases. You can also walk and stretch to keep your muscles and joints moving. 
• Hydrate and eat: The time between matches is the perfect time to drink electrolyte-rich beverages and eat a snack to boost your energy level. 
• Analyze your last match: When you have the time, it helps to replay your previous match in your head. Congratulate yourself on what you did well, and look for opportunities to improve and adjust your strategy for the next one. 

Sportsmanship and Etiquette

Knowing tennis rules is another essential element of tournament preparation. Be strict with yourself, and consult your rule book if you are uncertain about something. A tennis player must follow the rules and show good sportsmanship and etiquette. The game should be fun for everyone involved, so keep the following in mind: 

• Introduce yourself: Before each match, introduce yourself to your opponent and shake hands with the officials. 
• Be respectful: Tennis matches can sometimes be frustrating, but give your best effort no matter the score. Never drop or throw your racket with anger, avoid shouting and stay composed, regardless of the circumstances. 
• Maintain a positive attitude: Whether you win or lose, show humility and graciousness. Shake hands with your opponent and thank the officials for their time. 

Continuing the Journey

Your first tennis tournament is a huge milestone, but there will be many more after it’s over. Keep enjoying the game, practice more and develop your strategy for the next one. If you want to improve, a membership at your local country club means you can enjoy the journey with friends and like-minded people. Embrace the learning process, set new goals and, most of all, enjoy your journey with tennis.

Prepare for Your First Tennis Tournament With Colonial Golf & Tennis Club

Improving your tournament game starts with practice, and Colonial Golf & Tennis Club is the perfect place to train. The club is situated in Harrisburg, Pennsylvania, and offers the ideal environment to level up your game, have some fun and enjoy refreshments after your match. Our members have free access to our tennis, golf and swimming facilities, including lighting for evening matches. 

Our tennis pro and former grand slam competitor, Maja Palaversic, can help you prepare for your next tournament. With over 20 years of experience, she is ideal for getting you to the competition level. Click here to become a member today!