Tennis Match Day Checklist: What Every Player Should Bring

Match day.

For some players, it brings excitement and confidence. For others, nerves and chaos.

One thing’s for sure—what you bring to a match can make or break your performance. And we’re not just talking about your racquet and shoes. We’re talking about everything a prepared tennis player needs to stay focused, fuelled, and ready to compete at their best.

Whether you’re playing a junior tournament, a weekend comp, or a national event, this Tennis Match Day Checklist will help you show up sharp, settled, and ready to play how you’ve trained.

Let’s break it down. 

1. Tennis Gear Essentials

These are the non-negotiables:

• 2–3 Racquets: Strings break. Tension changes. Have at least one backup racquet that’s match-ready.
• Tennis Shoes: Make sure they’re broken in and designed for the surface you're playing on.
• Tennis Balls: Always carry a fresh can. Great for warm-ups or if you need to supply balls for a match.
• Grip Tape / Overgrips: Sweaty hands or worn grips can wreck your feel. Keep extras in your bag.
• Towel: Use during changeovers to stay dry and focused.
• Hat / Visor / Sunglasses: If you’re playing outdoors, sun protection is a must.
• Extra Clothing: Pack spare socks, a dry shirt or two, and a change of clothes for after the match.

Pro Tip: Darren Cahill always talks about preparation as a controllable. Don’t let a missing racquet or soggy grip derail your day.

2. Mental Game Toolkit

Your mindset is your greatest weapon—if you use it.

Here’s what to bring:

• Match Routine Notes: Write out your match-day routine (arrival time, warm-up, breathing routines, post-set resets). Stick to it.
• Self-Talk Phrases: Have 5–10 positive, rehearsed phrases written down (or saved on your phone). These help when pressure hits.
• Focus Triggers: Whether it’s a short breathing drill, tapping your strings, or looking at a spot on court—know what helps you reset between points.
• Notebook or Journal: Use it to track how you feel pre-match and reflect after. This builds awareness and habits.

Mindset Reminder: Like Toni Nadal always said—“Focus is a skill. Train it like your serve.”

3. Fuel and Hydration

Matches aren’t just physical—they’re metabolic marathons. Come fuelled or fade early.

• Water Bottle: 1–2L minimum. Cold, if possible.
• Electrolyte Drinks / Tablets: Helps with endurance, especially in hot conditions.
• Light Snacks: Bring a mix of simple carbs and light protein—bananas, muesli bars, protein balls, dried fruit, or rice cakes with nut butter.
• Pre-Match Meal: Have this 2–3 hours before playing. Something familiar (not risky). Think rice, eggs, pasta, chicken, etc.
• Post-Match Snack or Shake: Kickstart recovery with something nutritious right after your match. 

Energy Tip: A drop in hydration or blood sugar is often the hidden reason players crash late in matches. I see this happen a lot in junior tennis matches. Don’t get this wrong!

4. Recovery & Injury Management

Your body takes a beating on match day. Treat it right.

• Foam Roller / Massage Ball: Use for warm-up and post-match muscle release.
• Resistance Band: Great for shoulder or hip activation before you step on court.
• Tape / Strapping: For ankles, knees, or any previous injuries.
• Ice Pack or Cold Spray: For inflammation or unexpected niggles.
• Sunblock / Lip Balm: Crucial for long days outdoors.

Recovery Note: Pro coach Paul Annacone always reminds players—how well you recover today determines how well you perform tomorrow.

5. Extras That Make a Big Difference

These are the small things most players forget—but the pros always pack:

• Phone Charger / Power Bank: Tournaments run long. Don’t lose access to your coach, parents, or schedule.
• Printed Match Schedule / Draw: Don’t rely solely on online updates.
• Warm-Up Playlist / Headphones: Use music to stay relaxed and focused.
• Trash Bag for Wet Clothes: Keep your bag clean and dry.
• Umbrella or Shade Cover: For outdoor events with limited shelter.

Pro Move: Create a “match mode” playlist that gets you in the zone. Stick to it pre-match, like a ritual.

Final Checklist Summary

Here’s a quick reference to tick off before you walk out the door:

1. Racquets (2–3), shoes, clothes
2. Balls, grips, towel, hat, sunglasses
3. Water, electrolytes, snacks, pre/post-match food
4. Journal, self-talk phrases, mindset triggers
5. Foam roller, resistance bands, tape, ice pack
6. Phone, charger, playlist, printed draw, umbrella

Final Word: Prepare Like a Pro

Match day is your stage—but preparation is your script.

The more variables you control before stepping on court, the more freedom and confidence you’ll feel during the match.

Take 10 minutes the night before to run through this checklist. Set yourself up for success—not just with gear, but with mindset, energy, and intention.

Because the players who show up ready, play ready.

Want help building match-day habits, warm-ups, and routines?

Check out our Tennis Fitness programs—they’re designed to help players move better, think clearer, and perform stronger… especially when it matters most.

Or if you are a young player who has aspirations of going pro check out our Tennis Fitness Academy (available globally)

Play well!