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Pre-match preparation

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June 29, 2015 06:54 PM

By Elizabeth Chaffin and Dr. Alexis Colvin, special to USTA.com

Safely prepare for your matches with these helpful tips:

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.

Bring extra fuel: During changeovers, you should snack every 10-20 minutes to maintain energy during
the match, especially if it extends into three sets. Appropriate snack examples include a bite of a sports bar, pretzels, sports gels, bananas and peanut butter crackers.

Pack enough fluids: You need to drink both anti-doping approved sports drinks and water during the match to maintain proper hydration and energy levels. A 3:2 ratio of sports drink to water is recommended.

Pack two changes of clothes: Dry clothes help remove heat from the body and prevent heat illness.

Bring sunscreen: Apply sunscreen 30 minutes prior to the match for maximum benefit.

Bring a hat: A hat will help keep you cooler and protect skin from the sun.

For additional player wellness information, please contact playerwellness@usta.com

***

Elizabeth Chaffin is the coordinator of medical for the USTA, and Dr. Alexis Colvin is the USTA's Chief Medical Officer.

 

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