What to Know When Playing Your First Tennis Match: Before, During, and After

Playing your first tennis match is a big deal. Without the proper physical training and mental preparation it can become an overwhelming experience. Here is everything you need to know about how to approach your first match and any to follow.

Before Your First Tennis Match

Practice

In the weeks before your match, make sure you’re engaging in consistent tennis lessons and practice, focusing on your basic skills and footwork. Practice sessions should ideally be a mix of private lessons and group clinics. One-on-one lessons with a coach is the best way to not only learn proper technique but also learn about match strategy. Having the best groundstrokes in the world, however, won’t be helpful if you’re unable to utilize them in a live-ball setting. Group lessons provide you with opportunities to practice match-play in a competitive setting with players who are of a similar skill level.

Fitness and Conditioning

Tennis is a game of stamina and requires a high level of fitness. Having a strong core especially, can help you generate more power and hit consistent shots during a long rally. Try getting into a routine that includes endurance exercises, like long distance running or sprints after lessons. Light strength training and agility drills utilizing a footwork ladder or cones, is another way to increase your lateral quickness. Quality fitness not only helps you, but it can discourage your opponent which can be a big boost in your first ever match. Ideally, your last point should be played with just as much energy and intensity as your first.

Mental Preparation

When you’re on the court by yourself, it’s important to be mentally strong. Prior to playing your first tennis match, you need to be able to visualize yourself not only winning but playing points using different strategies that you’ve learned in practice. Once you’ve visualized these points, it can be easier to use them in a real-life scenario. You also need to prepare for pressure situations. Regardless of the level you play at, there is always pressure to come through in big moments and ultimately, win. The best advice I have ever gotten from a coach is to remember that you don’t have to do this, you get to. Feeling pressure typically stems from facing an opportunity and that is a privilege in itself.

On Match Day

You’ll want to make sure you have everything you need before you get to the court:

Equipment

• Multiple rackets in good condition
• Proper tennis shoes
• Extra can of tennis balls

Hydration and Fuel

• Water bottle filled with water or sports drink
• mid-match snack (ex: banana, protein bar)
• More substantial meal if playing multiple matches

Attire

• Appropriate tennis clothing
• Hat (for outdoor matches)
• Head band or hair ties if necessary
• Extra set of clothes (if playing multiple matches)

Miscellaneous

• Towel
• Sunscreen (for outdoor matches)
• band-aids for blisters

You won’t want to be scrambling an hour or two before your match so be sure to pack your tennis bags well beforehand.

Pre-Match Routine

Any routine is helpful for your mind and body. Plan to arrive at the match site at least 30 minutes before your match is supposed to start. If it’s a tournament, make sure you check in. Once you’ve checked in, start some dynamic stretching. Find somewhere where you have enough space to move around a bit and start with some light jogging. While jogging, you could do some arm circles, both forwards and backwards, to get your arms warmed up. Other helpful dynamic stretches that help your body get warmed up are lunges, high knees, and walking toe touches. Make sure you do each of these 10-20 times to really feel the effects of them.

If there is a spare court or even a wall you could hit against, this would be the time to get out your extra can of balls and simply warm up your shots. While doing this, your focus should be on feeling the ball on your strings and being able to hit it smoothly and consistently. Although all of this is very important you have to make sure you don’t tire yourself out before the match even starts. Try to finish your entire routine 5 or 10 minutes before your scheduled match time, giving you a couple minutes to center yourself and be ready to play.

Play the Match

You’ve prepared as best you can now it’s time to play a match! In the first few games, just focus on finding your rhythm and getting as many balls back into the court as you can. Play to your strengths and keep your focus on the point that you’re playing. A good rule of thumb is to always stay in the present. You shouldn’t be thinking about the score or worrying about past points. As the match goes on, start to adapt your game based on what is winning you points. For example, if your opponent seems to struggle to hit backhands, force them to hit more backhands, or if you find yourself winning all your points at the net, try to create opportunities for yourself to move to the net more.

As it nears the end of the match, both physical and mental endurance will become very important. As mentioned earlier, the goal should be to play your last point just as energetically as you played your first. Regardless of the score, your body language should always be positive. No one watching your match should be able to tell if you’re winning or based on your body language. If you are down a few games and start acting like you’ve already lost, your opponent will capitalize on that opportunity and likely become more aggressive, making it even harder for you to make a comeback.

Cool Down

after your match. Regardless of the result of your match, make sure to do cool-down stretches. Unlike your pre-match stretches, these should be a lot more static. Cross-body stretches and hamstring stretches are great for relaxing your muscles and relieving any soreness.

After the Match

Post-Match Analysis

Post-match analysis should happen within 24 hours of your match being played since you want the match to be fresh in your mind. This is your opportunity to reflect on the match. A good way to approach this might be using the rose-bud-thorn method.

• Rose is something you did well or something you enjoyed throughout your playing experience
• Bud is something you want to do more of in your lessons or that you see potential growth in
• Thorn is something you struggled with in the match and aren’t sure about how to address

I suggest going to your coach with these points and talking it through with them in order to effectively analyze your match and prepare for whatever’s next.