Based on Instagram Why You Should Have Routines Reel - Nov 29, 2024
Do You Have a Routine? Here's Why the Best Athletes Can't Perform Without One!
Ever feel nervous or unfocused before a match? You’re not alone. Many tennis players experience pre-match jitters. The secret to handling them? A pre-match routine.
Here are two reasons why having one could transform your game:
Reason #1: Pre-Match Routines Create a Sense of Stability
A routine preps both your mind and body to compete. Whether it’s a warm-up, a stretching sequence, or a mental exercise, having a consistent approach makes a difference.
Physical Warm-Up
Start with 5-10 minutes of light biking to increase your heart rate and warm up your muscles. Follow this with resistance band exercises to activate key muscle groups, such as shoulders, hips, and glutes, and prevent injuries. Finish with quick footwork drills—like ladder steps or side shuffles—to sharpen agility and prepare for explosive movements on the court.
Stretching Sequence
Dynamic stretches are essential for flexibility and mobility. Key exercises include:
Hip Flexor Stretches: Loosen tight hips to improve range of motion.
Cat-Cow Stretches: Mobilize your spine.
Thoracic Rotations: Enhance upper back flexibility.
Ankle Rolls: Prepare your ankles for quick lateral movements.
Mental Focus
Calm your nerves and focus your mind with box breathing:
Inhale deeply for 4 counts.
Hold your breath for 4 counts.
Exhale slowly for 4 counts.
Pause for 4 counts before repeating.
This simple yet powerful technique helps center you, making it easier to handle high-pressure situations.
Reason #2: Routines Give You Control
Tennis is unpredictable—opponent styles, weather, or even unexpected delays can throw you off. But your routine? That’s within your control. It serves as an anchor, helping you feel grounded in the face of uncertainty.
Ideas to Add to Your Routine
Music: Create a match-day playlist to get into the zone.
Visualization: Spend one minute imagining your first three points, focusing on staying calm and confident.
Gear Prep: Prepare your water bottles or double-check your grips consistently before every match.
Ready to Level Up Your Game?
A great pre-match routine is just the beginning. If you’re ready to boost your mental performance, I’d love to help you!
📩 Schedule a free 30-minute consultation to discuss your goals and learn how I can help you build a stronger mental game. Whether you're a player or a parent, we'll create a customized plan to help you perform your best.
✨ For quick tips and insights, check out my Instagram reels: @patriciahy_
Do you already have a routine? Share it in the comments below, and subscribe for more tips to elevate your mental game.
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