Good match preparation removes surprises. You know what you will do in the first game, your kit is ready and your body is warm before the first point. None of this takes much time, but most of it has to happen before you reach the court.
Your last practice session before a match
Coaches differ on whether to hit the day before or to rest, and both can work. Whichever you choose, keep the last session short, close to match play and free of new technique. A suggested 45-minute session:
- 10 minutes of warm-up and rallying at medium pace.
- 10 minutes of serves from both sides, including second serves.
- 10 minutes of returns, if you have a partner.
- 15 minutes of points that start with a serve and return, using the patterns you plan to use.
If a stroke feels bad, do not rebuild it now. Make it safer instead: aim further inside the lines, add net clearance and use the shot you trust on big points. A simple rule helps here. If the fix means thinking about body parts, it waits until after the match. If the fix is a target or a tactic, you can use it now.
The day before: what to prepare
- Confirm the details: time, place, surface, match format and who brings the balls.
- Learn about your opponent if you can: a rating gives a rough idea of level (see what a UTR rating means), and someone who has played them can tell you more.
- Pack your bag using the checklist below.
- Write your game plan on a card.
- Eat and drink as you usually do. Drink regularly and choose food you know. Do not try anything new. For advice on your own needs, ask a professional.
- Go to bed at your normal time.
Tennis match kit checklist
| Item | What to check |
|---|---|
| Rackets | Two if you have them, ideally with similar strings |
| Strings and grips | No fraying strings, a fresh overgrip and a spare |
| Shoes | Right for the surface and not worn smooth |
| Clothes | A spare shirt and socks, and layers if it is cold |
| Water and a snack | More water than you expect to need on a hot day |
| Towel, cap and sunscreen | For outdoor matches |
| Balls | Only if you were asked to bring them |
| Game plan card | Somewhere you can see it at changeovers |
| Phone and mount | If you plan to film, check that the event allows it and ask your opponent |
How to warm up before a tennis match
Warm up off court first, because the time on court before a match can be short. The evidence on dynamic warm-ups is encouraging but limited.
- In a crossover study of 12 junior boys ranked in the ITF top 100, a dynamic warm-up gave faster 20 m (66 feet) sprints (2.99 against 3.11 seconds), faster serves (188.7 against 181.2 km/h, or about 117 against 113 mph) and better serve accuracy (60.1% against 53.8%) than a traditional warm-up. The differences shrank by 30 minutes of play and were mostly trivial by 60 minutes.
- In a study of 26 elite young players, dynamic exercises added about 1.23% to serve speed and upper-body plyometrics about 3.33%, compared with a traditional warm-up. Adding static stretching made no significant difference.
- In a 1-year study of 317 adult recreational players, high compliance with a warm-up and cool-down program was not linked with lower overall injury rates, apart from fewer overuse injuries at 12 months. So this study does not show that a warm-up protects you from injury overall.
These are small studies, and two of them involve elite young players. A sensible reading: warm up with movement, finish close to the start of the match, and expect the first games to be where it helps most. The times below are suggestions. Stage 1 and the Double Ball Throw come from the LTA, the British tennis federation.
| Stage | Where and how long | What to do |
|---|---|---|
| 1. Raise your heart rate | Off court, 5 minutes | Jog to a line and back, side-step, skip with high knees, walking butt kicks, walking lunges. Repeat the sequence several times. |
| 2. Turn and swing | Off court, 3 minutes | Trunk turns, arm circles and shadow swings that get faster. With a partner, add the Double Ball Throw: stand 3 m (10 feet) apart and throw and catch two balls at the same time. |
| 3. Wake up your feet | Off court, 2 minutes | Short sprints, then split steps with a first step to each side. |
| 4. Find the ball | On court, as time allows | Short rallies, then crosscourt groundstrokes at medium pace. |
| 5. Net and overhead | On court, as time allows | A few volleys and overheads. |
| 6. Serve | On court, as time allows | First and second serves to both service boxes. |
If you feel pain while warming up, stop and see a professional.
How to make a simple tennis game plan
Write three lines on a card, short enough to read at a changeover.
- My best pattern: for example, serve wide, then a forehand into the open court.
- What I will test first: for example, high balls to the backhand.
- Plan B: the one thing you will change if you lose the first few games.
| If your opponent... | Try this first |
|---|---|
| Attacks your second serve | Serve at the body more often and add spin |
| Rarely misses but has little pace | Move forward on short balls and finish at the net |
| Hits hard and flat | Hit deep with more height, or low slices, so they must create their own pace |
| Has a weak backhand | Serve and rally to it, then go to the open court |
| Moves poorly going forward | Use short balls and drop shots |
| Comes to the net often | Aim low at the feet and use lobs |
Plan for a realistic serve. In data SwingVision published from its own app users, first serves went in about 53% to 56% of the time at every level from NTRP 2.5 to 5.0, with about 2.5 to 3.7 double faults per match. That is vendor data and covers app users only, but it suggests that missing many first serves may be normal. Spend your preparation on a second serve you can trust.
TennisAI's AI Coach can help you think this through, since match preparation is one of the topics it covers. Describe your opponent and your best shots and ask for a simple plan. Chat is not stored permanently, so copy the plan onto your card.
A between-point routine you can use in any match
A routine gives you the same short steps after every point, whether you won or lost. Practice it in your last session so that it feels normal.
- React and turn away. Accept the result, turn your back to the court and move your racket to your other hand.
- Breathe. Take a slow breath as you walk back.
- Plan. Choose one clear intention for the next point: where the serve goes, or where you will stand to return.
- Set. Do the same small action before each point, such as the same number of ball bounces, then look at your target.
Stay within the time your event allows. Do your video work before you arrive and after you leave: under the Rules of Tennis, approved player analysis technology can be used only if the event allows it and only when coaching is permitted, which is never during a point.
After the match, write down what worked while you still remember it. If you filmed it, our match video routine turns the footage into next week's practice.
Frequently asked questions
What should I do the day before a tennis match?
Confirm the time and format, pack your kit, write a three-line game plan, and eat and sleep as you normally do. Avoid new technique and new food.
How long should I warm up before a tennis match?
We found no reliable source for a fixed time. As a suggestion, do about 10 minutes off court, then use your time on court for groundstrokes, volleys, overheads and serves.
Should I stretch before a tennis match?
Start with a warm-up based on movement. In one study of 26 elite young players, adding static stretching to the warm-up made no significant difference to serve speed.
What should I eat and drink before a tennis match?
Eat food you know and drink regularly, and do not try anything new on match day. For specific advice on your own needs, ask a professional.
How do I stay focused between points?
Use the same short routine after every point: turn away, breathe, choose one intention for the next point, and repeat the same small action before you start.
See this in your own game
Upload a practice or match video to TennisAI and get feedback on your forehand, backhand and serve.
Sources
- Ayala et al., PLoS One (2016): Traditional and dynamic warm-up routines in young elite junior tennis players
- Gelen et al., Journal of Sports Science and Medicine (2012): Static stretching, dynamic exercises and plyometrics on tennis serve performance
- Render et al., Sports Health (2026): Tennis 10+ warm-up and cool-down program
- LTA: Three easy warm-up exercises to do before every tennis session
- SwingVision blog: The real data behind every NTRP level (vendor data)
- World Tennis (formerly the ITF): 2026 Rules of Tennis (player analysis technology)
This article is general information about tennis training and does not replace a coach or medical advice. Stop and see a professional if something hurts. TennisAI is made by Pace, the publisher of this blog.
