How do you mentally prepare for big tournaments?

Mental preparation for big tournaments involves understanding personal warm-up needs and managing adrenaline levels. Initially, mimicking others' warm-up routines, such as sprints and dynamic jumping, led to fatigue and muscle soreness. Recognizing the body's stress response to these activities, a shift was made towards calming the nervous system.

Effective warm-up includes just enough activity to feel warm, followed by wearing layers to maintain body heat without cooling down and becoming stiff. Stretching, light movements, or mental exercises like belief mantras are then used to focus and relax. Post-match, taking naps between different events helps to recover and reset mentally and physically. Personal anecdotes highlight the importance of rest and the positive impact of a short nap before competing, leading to feeling energized, awake, and ready.

Two main strategies for mental preparation are emphasized: a moderate, heat-retaining warm-up to prevent adrenaline spikes and strategic resting to rejuvenate the body and mind before competing.