When Novak Djokovic steps out on court, tennis supporters everywhere hold their breath. A seven-time Wimbledon champion, fans expect greatness.
But what's the secret to the sporting superstar's success? Wouldn't we all like to know?
Although his skill can't be reduced to a single formula, it's possible his preparation and planning have a key part to play. The athlete himself swears by his regimented routine, one designed to put his mind at ease no matter the challenge ahead.
"Routines are extremely important for every human being, because it's in our biology that we are beings that like to be repetitive on a daily basis", explains Novak. "Routines really give me peace of mind."
But how much can routine impact our day? It's a question ASICS sought to answer, when, along with a group of fellow fitness fans, I was invited to ASICS House of Tennis, in Wimbledon, London, last week.
Before the event, I was asked to complete a survey designed to understand the influence of Novak's morning routine on wellbeing. Then, after testing out a typical morning for the athlete, I responded again.
The brainchild of physiotherapist and wellbeing researcher, Dr Brendon Stubbs, participants were asked to rate a series of statements on a scale of one to 10, answering whether 'I have been coping well with stress' or 'I have felt confident'.
It was a simple reflective exercise, but I was nonetheless shocked to realise several of my scores were lower than I would have liked. So, I really hoped the morning would deliver improved results - and I certainly noticed a difference.
First things first, we were treated to breakfast to fuel up. Novak is said to start the day with warm water and lemon, which offer plenty of benefits, before he enjoys celery juice and a green smoothie.
Personally, I found the smoothie (packed with celery, apple juice, mint, spinach, and kale) was a bit strong for my liking, but everyone around me guzzled it down; meanwhile, the celery juice was surprisingly tasty, when I used it to wash down my high-fibre, dairy-free and gluten-free breakfast.
A power bowl, consisting of raspberries, strawberries, blueberries, banana, coconut yogurt, and a selection of nuts and seeds, I finished feeling full but not bloated, which is unusual for me most mornings.
Then it was time for a guided meditation, learning all about the importance of Novak's "conscious breathing". The 20-minute session consisted of a gentle stretch and several rounds of box breathing, which involves inhaling for a count of four, before pausing for another four, exhaling for four, and pausing for four before repeating the box.
The simple technique could easily be repeated during a morning commute while you're waiting for a meeting to begin, and perhaps most importantly, it did make a difference, as we all commented on a shared sense of calm after the session.
Following a hydration break, and a look at Novak's ASICS shoes, it was time for a spot of tennis. But before we were put through our paces, former pro-turned-coach Alex Ward ensured we were warmed up from head to toe. A particular focus I'd never thought about - as a newbie tennis fan - is the importance of protecting your ankles.
As ASICS' product team explained when we were given the chance to look at Novak's shoes (which take a staggering three years to perfect), tennis is ankle intensive. But like with all sports, cutting-edge technology is implemented to protect players; in this instance, Novak's shoes reduce stress on the body by 7%.
"He doesn't leave anything up to chance," ASICS told us, sharing a motto that rang true throughout the day, and after testing Novak's morning routine, I'm keen to adopt a similar approach.
When Dr Stubbs asked how I was feeling toward the end of the event, I was delighted to find I felt calmer, more focused, and happier than I had in the days prior. I wasn't particularly surprised, I added.
As someone who rushes breakfast and rarely mediates, unless I'm in a yoga class, it made sense to me that I noticed the difference when I found time for those activities. Equally, I already enjoy exercise, but I rarely make the effort to fit in an early session for a morning boost.
So, while I'm interested to find out the results of the survey, particularly if it can prove and quantify just how helpful Novak's routine is, I reckon the rest of us can benefit from his approach, regardless.
For me, the day served as a helpful reminder of the importance of setting aside time for yourself every day, and focusing on your health and well-being. Of course, that's not a new revelation for most of us, but it's something that is easy to forget in the hustle and bustle of our lives.
Granted, the day's tasks were made easier by the ASICS team who were on hand to help. But, there are plenty of ways to improve your morning routine on busy days, if you'd like to, like by prepping a nutritional breakfast ahead of time.
We don't all have to be Wimbledon champions, to start our morning like one. It's not rocket science, either. There are plenty of options that are simple yet effective.
Equally, we don't have to put pressure on ourselves if our routines don't quite match up - even Novak's routine doesn't always resemble his planned schedule.
Speaking at ASICS House of Tennis, he revealed: "I used to get a bit upset with myself if I didn't do something in my routine, I started to think about what I didn't do and think I wasn’t good enough or that I was going to lose my match. But, over time, you grow out of that mentality, you learn from your mistakes and you move on at the end of the day. We're all human beings. We all make mistakes and we are going to make another million of them until the last day of our lives. Again, it's just important to not be too hard on yourself. I learned that less is more sometimes."
After all, life is not unlike a tennis match, with its ups and downs. Talking of the importance of mental resilience on the court - a lesson that I think applies off the court, as well - Novak added: "One of the biggest lessons I've learned about mental strength is that if you lose your focus, you're not present, and things start to go the wrong way for you. That's fine, accept it, and then come back. How long you stay in that emotion is what differentiates you from others. We always think about what's going to happen, am I going to win or not. You go back and forth, but what is important is how quickly you go back."
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