There are few players who step on the court without a match plan in mind. To make the most of your training time, that same structured thinking should reply to your fitness too. The best fitness strategy is a balanced one. Getting balance into your tennis fitness plan will improve your performance, help keep you injury free and give you the variety you need to stay motivated. Here is a rundown on how to do it.
Build up your fitness by completing a variety of tennis training. This will ideally incorporate:
• Cross training
• Strength training
It is always best to attack your weakest link first. Fitness testing is the best way to find out what requires the most attention. Many people do very little to improve their tennis fitness, they think hitting more is the key, which is far from true. If you are not sure how to achieve balance in this area, contact us for some guidance.
Perform Practice and play as often as you can. It is important to get this balance right. Playing too much will burn you out and not playing enough will hold you back. You can gauge this by your energy levels. If you feel great – that is, have good energy and remain injury free – every time you step on the court, that’s a good sign; if not look to make some changes.
Recover This is probably the most underestimated area for most people. If you train or play more than once a week you should have a tennis recovery plan, which should involve stretching (twice a week), foam roller (three times a week) and a hot Epsom salt bath (once a week). Eating healthy and staying hydrated is also important for effective tennis recovery.
Be Organised Having your weeks structured is imperative. Having a weekly tennis fitness training plan will give you the structure you need to incorporate training sessions, practice sets, strength training, massage etc. When things are written down it's surprising how they become more clear. Depending on how you’re feeling and your results, you may need to increase or decrease your training time. Don’t forget to schedule some ME time as well. That is a must. Being organized is one thing the professional players we work with do well – they have their schedule planned out weeks in advance.
Having a well-balanced approach to your tennis will ensure you maximize your time on the court and feel good in between. Find what works best for you and continually aim to improve it.