Match prep⏱ 2 min read
Your Match-Day Routine
What to eat, pack and do before you step on court, so your body and mind are ready.
Match days go better with a simple routine you repeat each time.
The day before
- Easy session or rest; no new hard training.
- Pack your bag (two rackets, shoes, shuttles, water, snack, towel, spare shirt).
- Sleep well.
On the day
- Eat a familiar meal 2–3 hours before playing; a light snack (fruit, a sandwich) closer to the match.
- Sip water regularly; halls are often warm.
- Arrive early enough to warm up without rushing.
Warm-up (10–15 minutes)
- Easy jog or skipping.
- Dynamic mobility: leg swings, lunges with rotation, arm circles.
- Split steps and short footwork bursts.
- Shadow strokes, then hitting with a partner.
Between matches
Stay warm, drink, eat something small if there is a long gap, and do a few minutes of movement before you play again.
Key takeaways
- Rest and pack the day before.
- Familiar food, steady drinking, arrive early.
- Warm up from easy movement to match speed.
Enjoying ShuttleScience?
It's free. If it helped your game, you can support it.