Pre match routines
are one way players deal with the pressures of competition, but what is a pre
match routine?
Every player is different and coaches and player try to streamline their
routines so as to make the player as comfortable as possible whist allowing them
to get “keyed up” for the match.
Normally your routines are ways you do things that have worked for you in the past. They might even include superstitions or govern pre match nocturnal behaviour, its all designed to give the player the best chance in an incredibly competitive game.
Normally there are 3 or 4 major routines that you can develop.
·
Match
routines
Pre
Tournament routines
might include going to bed a little earlier just to try to stockpile a
bit of rest. You might check out
some “pump up” movies to get you the vibe to compete and try to stay out of
the nightspots around town.
Pre
match routines
might include relaxation techniques or actions to get you focused.
When you eat, what you eat and perhaps how you eat.
Most people start to speed up before a match.
You walk, talk and eat faster and a little reminder to relax can really
give you the edge especially in those early games.
Match
routines
can deal with things happening to you on court. I
found getting into discussions with the umpire or opponent detrimental to my
game so I tried not to become involved even if I was “kind of right”.
So, for this situation I had a set response and that was it. The place
you put your racket, towel, new grip tape, water and sweat bands were all set up
so I didn’t have to think about them they were just there should I need them.
Post
match routines
are predominantly set up to speed recovery and to keep the hurts at bay.
Stretching was my best medicine, almost to the point of saying “Stretch
equals ok tomorrow, no stretch equals stiff tomorrow”.
Also replacing the minerals you have sweated out is a key part of post
match duties.
Ø
Warm up
at least 30 min before match.
Ø
Rest. No
chitchat.
how you intend to use it. eg
A. Consistency on serves and
ground strokes
B.
Looking for short ball opportunities.
C.
Preparing to work hard physically
Ø
Evaluate
anxiety “butterflies” start to be aware of
your BREATHING speed
and depth.
Ø
Physically
adjust quick short breathing by focusing
on long deep powerful breathing.
Ø
IN NOSE
OUT MOUTH 3 sec in 3 sec out
After First Set.
Ø
Re-evaluate
anxiety
Ø
Signs to
be aware of
Loud scoring or fluctuations in loudness
Shakes or Toilet
Difficulty in identifying plan
Ø
Consult
pre Match A.B.C
Ø
Recommence
timed breathing
Ø
Follow
your sit down routine
Ø
Let
negative thoughts dissipate
By thinking of fun calm events.
3 deep controlled breathes before each point