Game-Day Plan
Good prep starts with knowing how you show up before a match — wired, flat, in your head, or scattered. Most players never figure that out.
Name your pattern below and this builds the plan that fits it: what to do with your body, what to tell yourself, and one routine to run every time. Keep the card.
How you tend to show up
Everyone shows up a certain way before a big match — that’s your pattern. Think back to your last few: right before the whistle, which one sounds most like you? Tap one.
Arrive ready
Same goal for everyone: show up ready — not too low, not too high. How you get there depends on your pattern. Pick the moves you'll actually use; they go on your card.
Breath is the quickest way to change how wired or flat you feel — slow it to settle, speed it to fire up. Your pattern loads the right one and drops it on your card.
Here’s the one that fits your pattern.
Build the routine you run every time
A routine works because it's automatic — the same steps every time, win or lose. Yours has three: what you look at, what you say, and what you do every point.
The one thing you'll look at on the first ball
Lock your eyes onto something out in front of you — never your own body, which tightens you up.
Your cue word
One word or short phrase you say right before you go. Not "calm" — something that tells you what to do, not how to feel.
Your process goal for the match
One thing you control on every point — you can count it win or lose. Not the scoreboard.
Your game-day card
Here's your plan in one card. Run it the same way before every match.
Tournament or all-day event?
Run this again between matches — your pattern can flip when you're tired. Refuel, reset, and don't carry the last match into the next. When nerves spike during a match, that's a different tool — the Pressure Plan is your in-the-moment reset.