CoachU — Tournament Toolbox

Section 01 — Activation

Pre-Match
Warm-Up

01

Your warm-up is your first set. By the time you walk on court, your body should already be switched on. This is not optional — it is the first competitive decision you make that day.

Coach's Rule

Start your warm-up at least 30 minutes before match time. If your match is at 10am, you should be moving by 9:30 at the latest. Elite players treat warm-up as the beginning of competition — not preparation for it.

YOUR ACTIVATION SEQUENCE

0

Cardio Primer — Bike or Court Run (5–8 min)

Do this before anything else. Find a stationary bike at the facility and ride at easy resistance for 5–8 minutes, gradually increasing pace. If no bike is available, jog easy laps around the court — two full laps to start, building to a light jog by the third. Goal is a light sweat and elevated heart rate before you begin the activation sequence. Never go straight into movement drills cold.

1

Walking Knee Pulls + Calf Activation

Walk forward pulling each knee up to your chest, holding briefly to activate the hip flexor and glute. Keep the standing leg tall and squeeze the calf on the rise. 10 reps each leg. Follow with calf raises x15 each leg. Gets blood into the lower chain immediately.

2

Frankenstein's / Straight Leg Kicks

Walk forward kicking each leg straight up to the opposite hand. Keep the core tight, back tall. 10 reps each leg. Wakes up the hamstrings and hip flexors dynamically — no static stretching here.

3

Lunges with Internal Rotation

Step into a lunge, drop the back knee toward the ground, then rotate the torso toward the front leg. 8 reps each side. This opens the hip flexor, fires the glute, and gets thoracic rotation — critical for groundstrokes and serves.

4

High Knees + Butt Kicks

High knees x20 — drive the knee to hip height, stay on the balls of your feet. Butt kicks x20 — heel to glute, quick tempo. These raise heart rate and prime the stride pattern you'll use on court.

5

High Knee Skips (shoulder-friendly alternative)

For players with shoulder injuries: substitute high knee skips instead of arm-loaded movements. Skip with exaggerated hip drive and controlled arm swing — keeps the movement pattern without stressing the shoulder joint. 20 reps each leg.

6

Hamstring Rockers

For players needing extra hamstring work: step forward into a hinge position, rock back onto the heel of the front leg to feel the hamstring load, then return. 8 reps each side. Add a resistance band around the hips for greater activation if available.

7

World's Greatest Stretch (tight hips)

Step into a deep lunge, plant the same-side hand inside the front foot, then reach the opposite arm to the sky with a thoracic rotation. Hold 2 seconds each rep. 5 reps per side. Use this if your hips feel locked — especially after long travel or sitting.

8

Internal / External Shoulder Rotation (band)

Resistance band attached to a fence at elbow height. Stand sideways, elbow at 90°. Internal rotation x15, external rotation x15 each arm. Non-negotiable for every player — not just those with shoulder issues. Prevents injury and activates the rotator cuff before you start hitting.

9

CNS Activation — Juggling or Ball Transfer (2–3 min)

This is your brain warm-up. Your central nervous system needs to be switched on before competition just as much as your muscles do. Hand-eye coordination, reaction speed, and focus all come from CNS activation — and this is the simplest way to prime it before a match.

If you can juggle: 3-ball juggling for 2–3 minutes. Focus on smooth, consistent rhythm. If you drop, pick it up and continue — the focus required to juggle is exactly the state you want walking onto court.

If you can't juggle: Hold one tennis ball. Toss it from your right hand to your left hand at eye level, 30 reps. Then increase the arc slightly and speed up for another 30 reps. Then try bouncing off one hand and catching with the other. Simple, portable, and highly effective. All you need is one ball — you already have one in your bag.

Why CNS Activation Matters

Most players warm up their body but never warm up their brain. The central nervous system controls reaction speed, hand-eye coordination, and decision-making under pressure — all of which are critical in racket sports. Juggling or ball transfer drills directly activate the neural pathways that fire during match play. Players who include CNS activation before a match make faster decisions and react more cleanly in the early games — before they've "settled in." This is especially important for morning matches and after long waits in the draw.

Mental Lock-In — Player Specific

There is no single mental approach that works for every player. Some need music and movement. Some need silence. Some need a short tactical conversation with their coach. Know yourself. Whatever your routine is — commit to it consistently. The ritual matters more than the content.

Section 02 — Fuel

Match Day
Nutrition

02

What you eat before and after a match is a performance variable — not an afterthought. The wrong food at the wrong time can cost you a third set. Get this right and you're already ahead of most of your opponents.

PRE-MATCH MEALS — ALL PLAYERS

2–3 Hours Before · Standard Match

Eggs & Toast

2–3 scrambled or poached eggs
2 slices wholegrain or sourdough toast
Small handful of berries or half banana
Pure electrolyte drink — not juice, not sugary sports drinks

45g

Carbs

22g

Protein

10g

Fat

90 Min Before · Quick Option

Banana Peanut Butter Sandwich

2 slices bread (white or wholegrain)
1–2 tbsp natural peanut butter
1 full banana sliced inside
Optional: drizzle of honey
Pure electrolyte drink alongside — no added sugar

55g

Carbs

10g

Protein

14g

Fat

Morning Match (7–9am) · Keep It Light

The Early Starter

1–2 eggs + 1 slice toast
OR: overnight oats with banana
OR: Greek yogurt + granola + berries
No heavy meals — stomach must be settled
500ml water immediately on waking
Electrolytes with breakfast — not plain water only

During Match · Changeovers

Court Fuel

Sip 150–200ml pure electrolyte drink every changeover
Half banana between sets if match goes long
2–3 energy chews in the third set
No sugary sports drinks — sugar spikes and crashes your energy
Plain water alone will not hydrate your muscles

Female Athletes

Specific Recommendations

Iron-rich foods the night before — red meat, spinach, or lentils. Female athletes lose iron faster and low iron directly impacts endurance and focus on court
Higher carb intake pre-match than male athletes of the same size — female metabolism relies more heavily on carbohydrates as fuel during intense exercise
Calcium-rich options — Greek yogurt, milk, or cheese with meals. Essential for bone density and muscle contraction, especially for growing junior athletes
Anti-inflammatory foods — berries, turmeric, ginger with meals the day before and morning of. Reduces muscle soreness and supports recovery between matches
Avoid sugary sports drinks — female athletes are more sensitive to blood sugar spikes. Use pure electrolyte sachets mixed with water only

Male Athletes

Specific Recommendations

Higher protein requirement pre and post match — male athletes need more protein to support muscle repair and power output. Aim for 30–40g post-match
Creatine-friendly foods — red meat and fish 2–3 times per week during training. Supports explosive power and sprint recovery on court
Higher calorie needs for juniors 14–18 — growing male athletes burn significantly more than adults. Do not under-eat during tournament week — it directly impacts strength in the third set
Avoid heavy fats the morning of a match — bacon, fried food, and heavy cheeses slow digestion and cause sluggishness in the first set
Caffeine timing — if you use it, take it exactly 45–60 minutes before your warm-up. Earlier peaks too soon. Later and you're still waiting for it when the match starts

Hydration — Read This More Than Once

Most players drink the wrong things, in the wrong amounts, at the wrong time. Here is the truth.

Rule 1 — Electrolytes are not optional

Your muscles need sodium, potassium, and magnesium to receive the electrical signal that makes them fire. Plain water does not contain these minerals. A player who only drinks water during a match can still be dehydrated at a cellular level — their muscles literally cannot contract properly no matter how much water they drink.

Rule 2 — Cut the sugar out of your hydration

Most commercial sports drinks contain 20–34g of sugar per bottle. That sugar spike gives you a short burst followed by a crash — often right in the middle of a second or third set. Use pure electrolyte sachets mixed into water. Zero sugar. Full mineral content. No crash.

Rule 3 — Overhydration is real and it will hurt your performance

Drinking too much plain water dilutes your sodium levels — a condition called hyponatremia. It is more common in athletes than most people realize and it impairs performance just as much as dehydration. Drink consistently and steadily. Sip — do not gulp. Your urine should be pale yellow. Not clear. Not dark.

Signs You Are Overhydrated — Know These

•Clear or completely colorless urine

•Nausea or bloating during play

•Headache that worsens with more water

•Swollen hands or feet mid-match

•Feeling full and heavy but still sluggish

•Muscle weakness despite warming up

If you notice these signs — stop drinking plain water immediately. Sip a pure electrolyte drink slowly. Your urine should be pale yellow — not clear, not dark amber.

POST-MATCH — 30 MINUTE WINDOW

Within 30 Min — Fast Recovery

Protein Shake + Banana

1 scoop protein powder (20–25g protein)
Mixed with water or milk
1 full banana alongside
500ml pure electrolyte drink — no added sugar
Fastest option — ideal for back-to-back match days

35g

Carbs

25g

Protein

3g

Fat

Within 30 Min — Real Food Option

Chocolate Milk or PB&J

500ml chocolate milk — proven ideal carb to protein recovery ratio
OR: PB&J on white bread — fast carbs + protein, easy to pack
Both are portable, tournament-friendly, and effective
Follow with pure electrolyte drink — not a sugary sports drink

50g

Carbs

16g

Protein

8g

Fat

The 30-Minute Rule: Your muscle protein synthesis window is open for 30 minutes after you walk off court. After that, recovery efficiency drops significantly. Don't wait until you feel hungry — by then the window is already closed. Pack your recovery food before the match so it's ready the moment you finish.

Section 03 — Mental Performance

Between-Set
Mental Reset

03

You have 90 seconds between sets. Most juniors waste it — staring at their strings, replaying the last game, worrying about the next one. Champions use every second. This protocol fits exactly inside that window and it must become automatic.

The Core Philosophy

Same ritual. Every changeover. No exceptions. Routine-based reset means your brain learns to switch into performance mode automatically. The more consistent the ritual, the less mental energy it costs. This is why elite players look calm under pressure — their body already knows what to do.

1

Sit Down — Seconds 0 to 15

The moment you reach your chair: sit, close your eyes for 3 seconds, and take one long slow exhale through the mouth. This single breath begins shifting your nervous system out of fight-or-flight. Don't skip it. Don't talk. Don't check the score. Sit first.

2

Breathe — Seconds 15 to 35

Nose breathing only. 4 counts in · hold 2 · 6 counts out. Repeat twice. The extended exhale activates the parasympathetic nervous system — your body's recovery mode. Heart rate drops faster than you'd expect. Do this every changeover, win or lose.

3

Hydrate & Fuel — Seconds 35 to 60

Sip your electrolyte drink — don't gulp. If you're in the second or third set and feeling your energy dip: half a banana or 2–3 energy chews now. Do this mechanically, without thinking. Your mind should still be quiet. Food and drink first, tactics second.

4

One Tactical Intention — Seconds 60 to 75

Ask yourself one question: "What is the one thing I'm doing differently this set?" Not five things. One. "Attack the short ball." "Serve out wide on the ad side." "Get to net after the third ball." Say it quietly to yourself. Commit to it. You play best with one clear intention, not a checklist.

5

Stand & Reset — Seconds 75 to 90

Stand slowly. Shoulders back — roll them three times. Take one big inhale, then shake out your hands like you're flicking water off them. This releases grip tension that builds up without you realizing it. Set your feet. Feel the ground. Look at your strings as you walk to the baseline. Head up. Controlled pace. Your opponent is reading your body language. Give them nothing.

Pick One Mantra Per Tournament

"One point. Play this one."

"Breathe, reset, compete."

"Short memory. Next point."

"I've trained for this. Trust it."

"Pressure is a privilege. Play through it."

My Mantra for This Tournament

Section 04 — Goals & Tracking

Tournament
Goal Sheet

04

Winners don't just show up — they show up with a plan. Complete this before your first match. Review it after every match. A goal you don't write down is just a wish.

Tournament Name

Location

Dates

Surface

Draw Size

Category / Level

My Goals for This Tournament

Result Goal

Performance Goal

Process Goal

What does success look like regardless of results?

My Game Plan

My Biggest Weapon

My Main Focus Area

My Primary Tactical Pattern This Tournament

Match Tracker

Round

Opponent

Score

W / L

Rating

W

L

W

L

W

L

W

L

W

L

Post-Tournament Review

Did I achieve my goals?

What I'm taking into training

Section 05 — Reflection

Match
Reflection

05

Complete this within 60 minutes of walking off court — while everything is still fresh. Players who study their matches improve faster than players who just play more matches. Be honest. Be specific.

Date

Opponent

Score

Physical & Mental State

Rate your energy and focus going into this match.

1

2

3

4

5

1 = Drained · 5 = Locked In

What contributed to this level?

Strengths

What 2–3 things worked well today? Be specific — shot, pattern, movement, mindset.

Opportunities

What cost you points? Was it tactical, technical, or mental?

Turning Point

One critical moment — positive or negative. What happened and how did you respond?

The One Thing

If you could change one decision or response in this match, what would it be?

Section 06 — Recovery

Post-Match
Recovery

06

What you do in the hour after a match determines how you perform tomorrow. Recovery is not rest — it is active investment. The protocol changes based on how hard the match was, but the 30-minute fuel window never changes.

Coach's Rule — Read This First

Recovery order depends on match intensity. Short match (under 60 min): Light walk, quick stretch, fuel, foam roll. Long match or back-to-back day: Walk, foam roll, ice injured areas, full static stretch, fuel within 30 min, ice bath at night if possible. There is no one-size-fits-all — but the 30-minute fuel window is always non-negotiable.

0–5min post

Walk It Down

Don't sit immediately. Walk the court perimeter or around the facility for 5 minutes at an easy pace. Abrupt stops spike cortisol and stall recovery. Let your heart rate come down naturally.

5–15min post

Foam Roll (if back-to-back day)

Priority areas for tennis players: Quads and IT band · Hip flexors · Thoracic spine · Calves. 60 seconds per area, slow controlled pressure. Ice specific injured areas after foam rolling — not before. If it's a single-match day and no injuries, go straight to stretch.

15–25min post

Static Stretch (10 min)

Hip flexor lunge 60s each · Figure-4 glute 60s each · Hamstring 60s each · Lat & shoulder cross-body 45s each · Wrist flexor/extensor 30s each · Chest opener 45s.
Breathe into every stretch. This is your debrief time — let thoughts settle.

30min post

Fuel Window — Eat Now

30 minutes. Not when you feel like it. Now. See Section 02 for options. Protein shake + banana, chocolate milk, or PB&J. Follow with electrolyte drink. Don't wait until you're hungry — the window is already closing.

Laterthat day

Ice Bath (back-to-back match days)

If you have another match tomorrow: ice bath at night is the most effective recovery tool available to you. 10–12 minutes at 50–59°F. If no ice bath is accessible: cold shower for 5–8 minutes, or targeted ice packs on knees and any sore areas for 15 minutes. Reduces inflammation, accelerates CNS recovery.

Eveningprotocol

Night Routine

Magnesium glycinate supplement with dinner (300–400mg) · Complete your Match Reflection sheet · No screens after 9pm · 8–9 hours sleep minimum · Cool dark room · White noise if in a hotel. Your recovery window closes when you close your eyes tonight — make it count.

Section 07 — Strength & Conditioning

S&C Notes
for Players

07

These are the non-negotiables. You don't need a full gym to use these principles — most can be done with bodyweight, a resistance band, and a jump rope. Consistency over intensity, always.

Mobility — Daily. No Exceptions.

Mobility is not a warm-up — it's maintenance. Without it, injuries accumulate silently until something breaks.
10 minutes every morning before anything else. Hip circles, thoracic rotations, shoulder CARs, ankle circles.
Players who skip mobility work for 2 weeks feel it in their movement. Players who skip it for 2 months get injured.
Add jump rope to your daily routine at tournaments — 5 minutes of jumping rope replaces a gym session for activation and coordination when you're traveling.

Single Leg Work — Priority for Tennis

Tennis is a single-leg sport. Every split step, every push-off, every direction change loads one leg at a time.
If your single-leg strength is weak, your court speed is limited — regardless of how much you run or how much you train.
Priority exercises: Single leg RDL · Bulgarian split squat · Step-ups with knee drive · Lateral band walks · Single leg calf raise.
If you can't balance on one leg for 30 seconds with your eyes closed — that's a weakness that will show up on court.

Shoulder Health — Every Session

The serve puts enormous load on the rotator cuff. Players who don't maintain shoulder health will develop chronic pain that compounds over time.
Internal/external rotation with a resistance band before every hitting session — not optional.
Scapular stability exercises: Band pull-aparts x20 · Face pulls x15 · YTW x10 each.
If you feel shoulder pain during or after serving — tell your coach immediately. Do not play through rotator cuff pain.

Explosive Work — Power Wins Points

Tennis is an explosive sport. Endurance matters, but first-step quickness and power win points.
Jumps: Box jumps x8 · Broad jumps x6 · Lateral bounds x8 each direction. Do these before groundstroke work, never at the end of a session when fatigued.
Med ball throws: Rotational wall slam x10 each side · Chest pass x10 · Overhead slam x10. These transfer directly to serve and groundstroke power.
Jump rope at tournaments: 5 min daily maintains explosive capacity when gym access is limited. All you need is 3 feet of space.

Tournament Week — Training Rules

No heavy lifting 48 hours before a match. Your job during tournament week is to perform, not to build. Save the heavy sessions for training weeks.

Core stability over brute strength. A strong core is the foundation of every tennis stroke. Dead bugs, Pallof press, and plank variations should be in your training year-round.

Jump rope is your best travel companion. Light, portable, requires no gym. 5 minutes of jump rope at a tournament keeps your footwork sharp, your calves activated, and your coordination primed. Pack it in your bag.

Section 08 — Travel & Sleep

Sleep &
Travel

08

Tournaments are won and lost in hotel rooms. Your opponents are scrolling at midnight, eating venue food, and showing up dehydrated. You are not. Control what you can control — and sleep is the biggest performance lever most juniors completely ignore.

Sleep Protocol

◆

8–9 hours minimum. This is not negotiable for a developing athlete. Sleep is when your muscles repair, your nervous system resets, and your brain consolidates skill learning. One bad night before a match costs you a full set of energy.

◆

No screens 1 hour before bed. Blue light suppresses melatonin production for up to 2 hours after exposure. Put the phone across the room. Read, listen to music, or do light stretching instead.

◆

Same bedtime every night — even after late matches. Your circadian rhythm doesn't care about draw brackets. Consistent sleep timing is more important than total hours.

◆

Cold, dark room. Set the hotel thermostat to 66–68°F. Bring a sleep mask — hotel curtains never fully block light. Even small amounts of light through your eyelids suppress deep sleep.

◆

White noise app. Hotel hallways, AC units, and other guests disrupt your sleep architecture even when you don't fully wake up. Download a free white noise app and use it every night at tournaments.

◆

Magnesium glycinate with your last meal — 300–400mg. Supports deep sleep quality, muscle recovery, and nervous system regulation. Available at any pharmacy. Not a sleeping pill — a recovery mineral.

Hydration at Tournaments

◆

Hydrate immediately on waking. 500ml water the moment you get up — before coffee, before breakfast. You lose fluid overnight and your first priority is replacing it.

◆

Water alone is not hydration. Your muscles require electrolytes — sodium, potassium, magnesium — to receive the electrical signal that makes them fire. A player who drinks only water all day can still be dehydrated at a cellular level. Add electrolytes to every bottle at a tournament.

◆

Pack your own electrolyte sachets. Don't rely on sports drinks at the venue — most are too high in sugar. Bring sachets that mix into water. Aim for one electrolyte drink per hour of play minimum.

Food on the Road

◆

Pack your own snacks. Don't rely on venue food or hotel restaurants. Bring: nut butter packets, rice cakes, protein bars, bananas, oats, and electrolyte sachets. You control what goes in your body.

◆

Find a grocery store within 24 hours of arriving. Stock your room with real food options. A $20 grocery run sets you up for the entire tournament.

◆

No new foods on match days. Tournament week is not the time to experiment. Eat foods your gut already knows. Avoid anything fried, heavily processed, or new the night before or morning of a match.

◆

Avoid heavy food the night before a match. Large portions, rich sauces, and fried food slow digestion and affect sleep quality. Keep dinner simple — protein, rice or potato, vegetables.

Tournament Bag Checklist

Sleep mask

White noise app (downloaded offline)

Magnesium glycinate supplement

Electrolyte sachets (minimum 5 per match day)

Protein powder or bars

Nut butter packets + rice cakes

Resistance band (warm-up + shoulder work)

Jump rope (S&C on the road)

Foam roller or lacrosse ball

Ice bags (for post-match recovery)

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