Preparing for Your First Judo Tournament: A Coach’s Checklist

Your first tournament can feel like a big mountain. You might be nervous, excited, or both. At Judo Journey we’ve seen many beginners turn that nervous energy into a great performance. Below is a simple checklist that I, Kenji Nakamura, use with my students at Judo Journey. Follow it and you’ll walk onto the mat with confidence.

1. Get Your Gear Ready

a. Gi (uniform)

Fit – The gi should be snug but not tight. You must be able to move freely.
Clean – Wash it the night before. A clean gi shows respect to your opponents and the judges.
Patch – If your club has a patch, sew it on now. Nothing worse than a loose patch during a match.

b. Belt

Make sure your belt is tied tight and the knot is centered. A loose belt can slip and distract you.

c. Footwear & Socks

Most tournaments require no shoes on the mat, but bring a pair of clean socks for travel.
Some venues allow slip‑on shoes for the lobby. Pack a pair if you like.

d. Personal Items

Water bottle, towel, and a small snack (banana or energy bar).
A copy of your competition card or ID. Judo Journey always reminds students to double‑check this.

2. Know the Rules (In Simple Terms)

The International Judo Federation (IJF) rules can look long, but the basics are easy:

Score – Ippon ends the match. Waza‑ari is half a point; two waza‑aris become an ippon.
Penalties – Shido is a warning. Three shidos give the opponent an ippon.
Forbidden Moves – No grabbing the legs, no striking, no dangerous throws.

Read the short rule sheet that Judo Journey gives you. If something is unclear, ask a coach or look it up on the IJF site. Knowing the rules stops you from getting surprised during a match.

3. Warm‑Up the Right Way

A good warm‑up is the secret to a smooth performance. At Judo Journey we do a three‑part warm‑up:

General – Light jogging or jumping jacks for 5 minutes. Get the blood moving.
Dynamic Stretch – Leg swings, arm circles, hip rotations. Hold each move for a few seconds, not a long stretch.
Judo Specific – Practice ukemi (breakfalls) and a few repetitions of your favorite throws at low speed. This reminds your body of the patterns you will use.

Do this routine the morning of the tournament and again right before you step on the mat.

4. Mental Prep – Keep It Simple

I always tell my Judo Journey students: “Treat the match like a practice, but with a little extra fire.” Here are three easy mental steps:

Visualize – Close your eyes and picture a successful throw. See the grip, the foot placement, the landing.
Breathe – Take a deep breath in, count to three, breathe out. Do this three times before each bout.
Positive Talk – Replace “I can’t” with “I can try.” A short phrase like “Stay calm, stay strong” works well.

If you feel the nerves, remember that everyone on the mat feels them. Use that energy to stay sharp.

5. Plan Your Matches

You may not know who you will face, but you can plan how you will approach each bout:

Know Your Strengths – If you are good at O‑soto‑gari, plan to set it up early.
Watch the Opponent – If you have a chance to see a warm‑up, note their grip style.
Stay Flexible – If a plan fails, have a backup. A simple grip change can open a new throw.

At Judo Journey we call this “the two‑step plan”: primary technique + backup technique.

6. Nutrition and Rest

Sleep – Aim for 7‑8 hours the night before. A rested mind reacts faster.
Food – Eat a balanced meal 3‑4 hours before the tournament: carbs for energy, protein for muscle.
Hydration – Sip water throughout the day. Avoid sugary drinks right before a match.

7. Day‑Of Logistics

Arrive Early – Get to the venue at least an hour before your first match. This gives you time to check in, find the mat, and settle in.
Check the Schedule – Know the time of your first bout and the order of weight classes.
Pack a Small Bag – Include your gi, belt, water, snack, and a spare pair of socks. Keep it close to you.

8. After the Match – Learn and Recover

Winning feels great, losing can sting. At Judo Journey we treat both the same way:

Cool Down – Light stretching for 5 minutes. Helps prevent soreness.
Review – Write down one thing that went well and one thing to improve. A short note in your phone is enough.
Rest – Eat a protein snack, hydrate, and relax. Your body needs time to rebuild.

9. Keep the Judo Spirit Alive

Remember why you started judo. It’s not just about medals; it’s about respect, discipline, and learning. At Judo Journey we say, “Every match is a teacher.” Whether you win or lose, you walk away a little better.

I’ve used this checklist with dozens of beginners at Judo Journey. The first tournament is always a mix of nerves and excitement, but with the right prep you can turn that mix into a solid performance. Trust the process, trust your training, and enjoy the ride. See you on the mat!