Why this playbook now
Day sessions at the 2025 US Open activated the event’s Extreme Heat Policy. Tournament guidance emphasized ice towels, shade, and modified warm-ups. Broadcast shots showed players wearing ice vests and rotating cold towels on every changeover. The WTA restated heat-break procedures during New York’s heat wave. The message is simple. Cooling and pacing are part of match strategy.
This playbook turns those lessons into steps you can use this week. You will build a courtside cooling kit. You will run fast field tests to judge heat readiness. You will train short-point patterns to protect performance and decision speed when the sun bakes the hardcourt.
Key ideas:
- Keep core temperature down with planned cooling, not hope.
- Use between-point routines that recover in under 25 seconds.
- Shorten points with serve plus one and return plus one patterns.
- Track heart rate recovery and perceived exertion to guide load.
I coach in Texas heat and race half marathons. The athletes who win in August do not gut it out. They get ahead of the heat.
Build your courtside cooling kit
You need a system, not a pile of stuff. Pack two coolers and a shade plan.
Cooler 1: Cold and ice
- 10 pounds of ice in sealable bags
- 2 ice towels or microfiber towels
- 1 ice vest or cooling wrap if available
- Spray bottle with cold water
- Reusable ice packs for wrists and neck
Cooler 2: Fluids and fuel
- 3 insulated bottles with electrolyte drink kept near slush level
- 1 bottle plain water for rinsing only
- Electrolyte packets or tabs with sodium
- Quick carbs: gels or chews
Shade and clothing
- Personal shade umbrella or canopy if allowed
- Light hat or visor, sunglasses
- 2 spare shirts, 1 spare pair of socks
- Small battery fan if permitted
Setup on arrival
- Soak towels and wring to damp. Place in ice bag. Seal.
- Pre-chill one bottle hard to near slush. Keep two bottles cold, one bottle cool. You will rotate.
- Place a cold pack and towel on seat in shade. Keep an extra towel dry for sweat only.
Pro tip: Label bottles A, B, C. Use A on odd changeovers, B on even, C as emergency slush. Rotation keeps each bottle cold enough when you need it.
Cooling routine timeline
- Warm-up: end with a 60 second pre-cool. Cold towel to neck and face. Light spray on forearms. Small sip of electrolyte.
- Changeovers: sit in shade. Cold towel to neck. Then to forearms. Then to cheeks and the back of the head. Use the spray bottle last. Sip 2 to 4 mouthfuls. Do not chug.
- Set break: swap shirt and socks. Ice pack to neck for 2 minutes. If allowed, don an ice vest.
Cues that keep it simple
- Neck first. Forearms second. Face last.
- Sip and breathe. Do not over-fix gear.
- Stay in shade. Keep feet under umbrella.
Pacing your between-point routine in 25 seconds
Officials in New York enforced the visible clock. That affects heat recovery too. You must do the right things fast.
Here is a simple 25 second routine after a typical rally:
- 0 to 5 seconds: Turn and walk to your towel or shade. Inhale through the nose for 3 counts. Exhale for 4 counts. Drop shoulders.
- 5 to 10 seconds: Quick towel. One wipe of hands and face. One cue word: calm.
- 10 to 15 seconds: Sip once. Think one tactic for the next point. Example: serve wide, forehand middle.
- 15 to 20 seconds: Bounce ball or prepare return position. One deep breath. Eyes on the contact zone.
- 20 to 25 seconds: Step to the line. Execute.
Running analogy: imagine easing off for 10 seconds on a hot tempo run. It settles the heart without losing rhythm. Same idea here. Build a small drop in arousal that fits the clock.
OffCourt tip: Time your routine in practice with your phone’s shot clock. Aim to be ready at 22 seconds. The extra buffer reduces stress.
Hydration and fueling in the heat
You do not need complex math on court. Use these simple rules.
Before you play
- 2 hours pre-match: drink 5 to 7 ml per kg of body mass of a light electrolyte drink.
- 20 minutes pre-match: drink 3 to 5 ml per kg.
- If you get nervous stomach, split the 20 minute dose into two small sips at 20 and 10 minutes.
During play
- Target 400 to 800 ml per hour in small sips. Use feel and conditions.
- Include sodium in every bottle. 300 to 600 mg per hour works for most players.
- Use slush-level cold when possible. Colder drinks help lower heat strain.
- For matches over 90 minutes, include 20 to 40 grams of carbs per hour via drink or gel.
After play
- Weigh in and out if you can. Replace 150 percent of the mass you lost over the next 2 to 4 hours.
- Include sodium in the first bottle. Eat a salty snack with protein.
If you feel bloated, slow your intake and add a little more sodium. If you cramp early, check your pre-match drink volume and the sodium in your bottles.
Heat-readiness field tests
You need a fast way to judge how you handle the heat this week. These simple tests take 10 to 20 minutes and fit on a court.
Test 1: 6 minute shuttle + RPE + heart rate recovery
Goal: measure work capacity and heat strain.
Setup: place cones on the singles sideline 12 meters apart. Use your watch heart rate if you have it.
Protocol:
- Warm-up 5 minutes easy. Include 3 short accelerations.
- Run back and forth between cones for 6 minutes at your sustainable best pace.
- Note total lengths covered.
- Immediately stop, stand tall in shade, and record heart rate at 10 seconds, 40 seconds, and 70 seconds after you stop. If no watch, count your pulse for 15 seconds and multiply by 4 at each time point.
- Record RPE on a 1 to 10 scale at 30 seconds post.
Benchmarks:
- Competitive adult baseline: 600 to 800 meters in 6 minutes on court shuttles.
- Heart rate recovery: a drop of 25 to 35 beats in the first minute suggests good recovery. Under 20 beats suggests caution in heat.
- RPE: if it feels like 9 or 10 in moderate heat, scale back volume for the day.
Track this in your OffCourt log. Note temperature and sun exposure. Compare your own numbers week to week. You are your best control.
Test 2: Sweat rate spot check
Goal: estimate fluid needs.
Protocol:
- Weigh yourself with dry clothes before a 60 minute hit.
- Record all fluid you drink.
- Towel off and weigh after the session, with similar clothes.
Calculation: sweat rate per hour = mass loss in kg + liters consumed.
Rule of thumb: try to drink within 70 to 80 percent of this rate in future sessions. Do not chase 100 percent in play.
Test 3: 60 second sideline recovery
Goal: quick in-match readiness read.
Protocol:
- After a tough game, sit in shade. Count breaths for 15 seconds. Multiply by 4.
- If breaths per minute stay above 28 after 60 seconds across two changeovers, shorten rallies and add cooling.
Short-point drilling that wins in heat
On hot hard courts, the first four balls decide the set. Train that.
Drill 1: Serve plus one to depth
Purpose: force short replies and control the second shot.
Setup: two target zones deep crosscourt and deep middle. Use cones.
Protocol:
- 4 sets of 8 first serves on deuce side, then 4 sets of 8 on ad side.
- Rule: serve to outer third, then drive the first forehand or backhand deep middle.
- Rest 60 seconds between sets in shade with a cold towel.
Cues:
- Tall toss, clear contact, hold the finish.
- First step forward. Hit through the back of the ball.
Scoring:
- 1 point for a made serve. +1 point if the plus one lands in the deep target.
- Goal: 10 to 12 points per 16 ball block.
Drill 2: Return plus one to the middle third
Purpose: neutralize and shorten.
Setup: partner serves first serves at 70 to 80 percent.
Protocol:
- 3 sets of 10 returns each side.
- Rule: return to deep middle, then play the next ball to big cross.
- Rest 60 to 90 seconds between sets with shade and a sip.
Cues:
- Start a half step deeper. Split on toss release.
- Short backswing. Drive through the court logo.
Drill 3: Two-ball finish pattern
Purpose: commit to an early finish when you get a short ball.
Protocol:
- Coach feeds neutral crosscourt. You play heavy cross. Coach then feeds a short middle ball. You finish to open court.
- 5 sets of 6 reps per wing.
- Rest 45 to 60 seconds in shade.
Cues:
- Depth first, then angle.
- On the short ball, get the ball above net tape, then through the baseline.
Drill 4: Hot tiebreaker
Purpose: simulate tiebreak focus with heat pacing.
Protocol:
- Play to 7, win by 2. 15 seconds only between points. At 4 points, sit for 45 seconds with cold towel.
- Repeat 2 times.
Tactics:
- Serve wide most first serves. Aim plus one deep middle.
- On return, center the ball and get into the point. Look for the first short ball.
Keep total on-court heat work under 70 minutes in very hot conditions. Progress volume by 10 to 15 percent week to week as you adapt.
A 2 week heat-acclimation microcycle
Most players adapt in 7 to 14 days. Use controlled exposures and stick to the routine above. Adjust the clock based on your climate.
Week 1
- Mon: 45 minutes on-court in late morning heat. Serve plus one blocks. Hydration plan. 10 minute cool down walk in shade. Evening: 20 minute easy bike or jog indoors.
- Tue: 60 minutes pattern play in heat. Add Return plus one. 3 sets of Hot tiebreaker. Strength 30 minutes indoors: split squats, RDLs, calf raises, trunk carries.
- Wed: Recovery. 30 minute mobility and light skills in shade. Run the 6 minute shuttle test. Record RPE and HR recovery.
- Thu: 70 minutes match play at moderate intensity. Use full cooling kit. Emphasize pacing routine. Post: weigh in-out and calculate sweat rate.
- Fri: 45 minutes Two-ball finish. Serve targets. Low volume. Evening easy swim or walk.
- Sat: 75 to 90 minutes practice set at match time of your event. Strict cooling every changeover. Log adherence in OffCourt.
- Sun: Off or 30 minute spin. Review logs. Adjust sodium and bottle rotation.
Week 2
- Mon: 60 minutes high-quality serve plus one and return plus one. Finish with 10 minutes of vision and reaction work in shade.
- Tue: 75 minutes match play. Increase shade time and cooling if RPE was high yesterday.
- Wed: Recovery. 30 minute mobility. Repeat 60 second sideline recovery test after a 20 minute easy hit.
- Thu: 60 minutes heat session with two Hot tiebreakers. Practice 25 second routine with a visible clock.
- Fri: 45 minutes spot work. First serves to outer third. Short point play to 11 with a partner.
- Sat: Dress rehearsal. 90 minutes practice match at event time. Full kit. Full routine. Weigh in-out.
- Sun: Off or light hit. Pack tournament kit.
Progression rules:
- If HR recovery in Test 1 improves by 5 beats or more, add 10 minutes to the next heat session.
- If your RPE is 9 to 10 for three sessions in a row, cut volume by 20 percent and increase cooling.
Match-day timeline in the heat
- 3 hours out: normal meal with salt.
- 2 hours out: drink 5 to 7 ml per kg with sodium.
- 60 minutes out: arrive and set up both coolers. Soak towels. Pre-chill bottles.
- 30 minutes out: dynamic warm-up in shade. Finish with 60 second pre-cool.
- 10 minutes out: one more small sip. Visualize first three games.
- During match: 25 second routine every point. Neck-first cooling every changeover. Bottle rotation A-B-C.
- Set break: shirt and sock swap. Neck ice for 2 minutes.
- After match: weigh-in. Replace 150 percent of loss. Log RPE and any heat red flags in OffCourt.
Safety guardrails
Stop or seek medical help if you notice:
- Dizziness, confusion, or pounding headache
- Chills or goosebumps despite heat
- Nausea that does not pass quickly
- Cramping that does not improve with cooling and sodium
Training modifications:
- Move volume to early morning or evening on extreme days.
- Keep high-intensity sets short with longer shaded rest.
- Use practice balls for shorter rallies. Keep drills under 6 minutes of continuous work.
Simple on-court test you can run today
Do this at your next practice.
- Play a 10 minute rally block in light to moderate heat.
- Sit in shade. Place cold towel on neck.
- Count heart beats for 15 seconds at 10 seconds post. Multiply by 4. Repeat at 70 seconds.
- If the drop is 25 beats or more, proceed with planned volume. If under 20, reduce intensity by one notch and extend cooling at each changeover.
Write the two numbers and your RPE in your OffCourt log. This keeps your choices data-informed, not guesswork.
What the pros showed us in New York
- The event enforced its heat policy. Ice towels and shade were standard on day courts.
- Many players used ice vests and cold towels each changeover.
- Warm-ups were shorter and more targeted. Players saved energy for the start of the match.
Copy the behaviors, not just the grit. Simple systems beat willpower in heat.
Quick FAQs
Q: Should I pre-cool before walking on court? A: Yes. A 60 to 120 second cold towel or vest lowers early heat strain and buys focus.
Q: How do I avoid stomach slosh? A: Smaller sips more often. Slightly higher sodium. Cooler fluids. Keep gel doses modest.
Q: Is carb intake still useful in heat for shorter matches? A: Yes for events over 75 minutes. Start at 20 grams per hour. Your brain stays sharper.
Q: How much can I adapt in two weeks? A: Expect lower RPE at the same pace, better HR recovery, and less late-set fade. That is enough to swing a tiebreak.
Final checklist
- Cooling kit packed: two coolers, ice towels, bottle rotation, shade plan
- Pre-match hydration timed and measured
- 25 second routine practiced and timed
- Targets set: serve wide plus one deep middle, return deep middle plus one big cross
- Tests logged: 6 minute shuttle, HR recovery, sweat rate
- Safety plan ready: red flags, shade, shirt swap
Next steps on court this week
- Monday: build and test your cooling kit during a 60 minute hit.
- Wednesday: run the 6 minute shuttle test and log HR recovery.
- Friday: complete the Serve plus one and Return plus one blocks. Time your 25 second routine.
- Saturday: play a practice match at event time using the full plan. Track bottle rotation and cooling.
Heat is a skill. Treat it like a pattern. Train it. Then bring the same plan you saw in New York to your court. OffCourt can help you track the details, but the work happens under the sun.