Tournament mornings are stressful enough without forgetting the extra grip tape. Here’s the exact checklist junior players (and their parents) use to walk onto the court prepared — nothing fancy, just what works.
The Night Before
- Check the draw: match time, court location, and check-in time. Screenshot it — don’t rely on venue Wi-Fi.
- Pack the bag (full list below).
- Lay out clothes: match outfit + a warm-up layer. Mornings are cold even in May.
- Charge the phone. Set two alarms.
- Eat a real dinner with carbs and protein. No experimenting with new foods tonight.
- In bed on time. A tired 12-year-old doesn’t problem-solve well at 8am.
What to Pack in the Tournament Bag
- 2+ racquets, strung and gripped
- Tennis balls (a fresh can — some tournaments make you supply them)
- Water bottles (at least 2) + sports drink
- Snacks: bananas, granola bars, pretzels
- Towel + extra shirt and socks
- Hat or visor + sunscreen
- Extra grips or overgrips
- Jump rope (for warmup)
- First-aid basics: band-aids, athletic tape
- Phone charger or power bank
- Cash or card for the tournament desk and snacks
Download the one-page Tournament Day Checklist (PDF)
Morning Of
- Wake up at least 2 hours before the first match.
- Breakfast: something they’ve eaten a hundred times before a match. Oatmeal, toast, eggs, fruit — boring is good.
- Leave early. Parking at junior tournaments is always worse than you think.
- Check in at the tournament desk on arrival and confirm court assignment.
The Warmup (30–40 Minutes Before)
- 5–10 minutes of light movement: jog, jump rope, dynamic stretches. No static stretching cold.
- Hit every shot: groundstrokes, volleys, overheads, serves, returns. End with first serves — walk to the court having just hit good ones.
- Last bathroom stop. Seriously.
Between Matches
- Eat within 30 minutes of the last point — banana, bar, or sandwich.
- Rehydrate: water plus electrolytes, not just water.
- Rest in shade. Stay off the phone if possible — mental rest matters.
- Check the draw for the next match time. Don’t wander off.
- Re-grip or change shirts if needed. Small resets keep the head fresh.
Food and Hydration Rules
- Drink before you’re thirsty. Once thirst hits, you’re already behind.
- Eat small amounts often instead of one big meal between matches.
- Avoid the concession-stand trap: heavy fried food between matches is how afternoons get lost.
For Parents: Your Match-Day Job
- Be the calm one. Your kid is nervous enough.
- Cheer effort and good points — for both players. Never coach from the fence.
- Don’t discuss the match during changeovers or right after a loss. “I love watching you play” covers almost everything.
- Let them handle the draw, the check-in, and talking to the tournament desk. Independence is part of the sport.
- After a tough loss: food first, analysis later (much later — tomorrow is fine).
After the Tournament
- Log the result. If you track UTR, plug it into the UTR Impact calculator at tools.utrguide.com/utr-impact to see how the rating moves.
- Note one thing that went well and one thing to practice. That’s it — no long post-mortem.
- Rest. The next tournament will be here before you know it.
Print it and stick it in the bag: Download the one-page Tournament Day Checklist (PDF)
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