Here are guidelines and fundamental reminders of how to prepare for your tournament matches.
Early Morning Match
Wake up 3 hours before match time. (If it is an 8 am match however, get up at 6.00 and take a short run or jump rope to loosen up or to break a sweat – you must have your body ready to go)
Eat 2 hours before match time. Make sure that you eat a good well rounded breakfast. No grease etc. but eggs/cereal and toast. Eat fruit and some other complex carbohydrate on the side. If you don’t know what to eat or if you are in a rush, a good old peanut butter and jelly sandwich on wheat bread will suffice. Water is very important but don’t overload on milk/OJ.
Arrive at court for your first match of the day 60 minutes before match time. If it is the second match of the day, arrive at least 30 minutes before.
How to Use the 60 minutes before your 1st match of the day
30 – 40 minutes – Physical preparation
5-7 minutes – Mental Preparation
10 Minutes – Emotional Preparation
Last……… Butterflies are the indicator that you are Ready-to-Go!!!….. Now, Get them to Fly in Formation and Take the Court.