Why you should get your kid up and out the door early on tournament day!

Why Early Morning Routines Make Tennis Champions

As a longtime coach of junior tennis players, I've seen the difference that solid routines make in tournament performance. Through years of experience working with players at various levels, I've found that one routine stands above all others: the early morning warm-up.

Every day during tournaments, regardless of match schedules, I have my players on court between 6:45-7:15 AM. This isn't random timing—it's a deliberate strategy that builds champions both on and off the court. Here's why consistent routines matter and how this early start sets players up for success.

The Power of Morning Preparation

Even the greatest players understand this principle. Serena Williams was known for practicing before dawn, hours before other players arrived—even when scheduled for evening matches. This commitment to routine separates champions from competitors.

Starting the day with a 6:45 AM warm-up creates:
- A mental advantage when facing tournament chaos
- Physical readiness that develops throughout the day
- Confidence from knowing you've prepared properly
- An edge over opponents who prepared last-minute

Players who embrace this routine consistently outperform those who don't, regardless of talent level.

Tournament Nutrition Fundamentals

With early morning sessions, nutrition timing becomes crucial:

- Light pre-warm-up fuel (banana, small granola bar)
- Substantial breakfast after training
- Strategic pre-match nutrition 1-3 hours before play
- Rapid recovery fuel within 30 minutes post-match

Players need parents to scout food options near tournament venues beforehand and pack portable alternatives. Having nutrition plans removes one more variable from an already unpredictable tournament environment.

Creating Sleep Consistency

An early warm-up requires proper sleep preparation. Successful tournament players make hotel rooms feel like home by:
- Traveling with familiar pillows or blankets and even stuffed animals
- Using white noise apps to block hotel sounds
- Following the same bedtime routine as at home
- Keeping room temperature consistent with home

These small adjustments help players sleep soundly despite different environments, leading to better focus and performance the next day.

Structuring Tournament Days

The morning warm-up serves as an anchor around which other routines develop:
- Pre-warm-up activation exercises
- Technical practice session
- Post-workout nutrition and recovery
- Mental preparation closer to match time
- Between-matches recovery protocols

Players also benefit from personal touchstones—special water bottles, precisely packed bags, or pre-match music playlists (lts less important what the music is than that it activates belief within the player)—that create familiarity in changing environments.

Balancing Structure with Flexibility

While routines provide structure, they shouldn't create additional pressure. The best approach:
- Start with the morning warm-up routine, then gradually add others
- Allow players input on their routines to build ownership
- Develop contingency plans for inevitable schedule disruptions
- Regularly evaluate which routines help and which need adjusting

Players who maintain core routines while adapting to tournament curveballs develop resilience that extends beyond tennis.

Life Beyond Tennis

Early morning warm-ups teach more than tennis technique—they develop discipline, commitment, and consistency. These qualities translate directly to academic success, career advancement, and personal development long after competitive tennis ends.

The 6:45 AM warm-up might seem challenging initially, but the habits it builds create not just better tennis players, but young people equipped with the mindset of champions. The trophies are temporary, but these characteristics last a lifetime.