Rest seated alone in a quiet and cool place the final 15-30 minutes prior to your match (without talking to other players), listen to music or read (no distractions, phones, computers, etc., these things require mental energy and can make you mentally tired prior to the match).
Warm up: Approximately 30-40 minutes prior to the start of your match, you should raise your core temperature to prevent injury. Examples of ways to do this include a light jog, using a stationary bike or dynamic stretching. Get your energy up: At least 30 minutes prior to the start of the match, you should have a snack. If you are not scheduled for the first match of the day, you should snack approximately every hour after you eat the first meal of the day.
Two Days prior to event – Finish toughest part of training and competition. Day before– Light workout (two hour) – sharpen tools only. Take ½ day off of tennis and rest your mind. (movie, reading etc…Limit internet etc.)Eat right, sleep right , get equipment right. Hydrate night before match. No eating seafood. Day of match
Breaking a little sweat is very important to be ready and activated at the start of the match. Standing on the baseline go back and forth twice doing side shuffles to loosen the hips and get used to the lateral motion you’ll experience in the match. This will help warmup your footwork for baseline rallies.
Stretch your arms over your head and take hold of the fence. Keep holding as you plant your feet and push back, almost into a sitting position. Then, change positions by grabbing the fence and leaning to the left, then to the right. You can even turn away from the fence, reach up and grab hold, leaning forward.
- Start working 6 weeks before the Grand Slam or a Major tennis event 5 to 6 hours a day, tennis, mental, physical and regeneration training. Tapering at the end of 2 week training, play the first tournament ideally on the 3rd week.
This usually starts in the preparation of their equipment, the food that they eat the day before, clothing, accessories and even the activities that they do the day before a tennis match. I once ...
Issues like fitness and shot skills are decided in the weeks and months leading up to match, not in final hours before a match. If the match is important to you, you should practice intensively in the weeks beforehand, by all means, but generally speaking, it is best to ease off for a day or two right before your match and keep it light.