You are looking to improve your tennis and want to start training your fitness? Let’s do this – I am convinced that this is the way to go. But there a few things to look out for, so that the effect of your training is in line with your expectations. I personally fell to some of these traps, that keep you from reaching your goals or might even hurt you.
For anyone looking for a fitness training program, check out the Members Tennis Fitness program, use the code TENNISNERD for 10% off the subscription. Also, don’t miss our tips in the TN fitness blog!
1 – Leave your ego at the door
We all start somewhere. With this being said, there is no shame in your fitness not being the best in the world, but you should always train according to your level. This means that you should assess your current health and fitness, maybe even by consulting a health professional. After this slowly try to find the appropriate speeds, weights and exercises to go along with your personal preferences. This might mean that you start a bit lighter than anticipated, but it will help you put in work in the long run.
2 – Technique over intensity
We have all seen videos of Maria Sakkari training with an amazing intensity, jumping and throwing things around in high speed. Ultimately, this can be your goal to achieve, but you should start with the basics and proper technique first. Before jumping up a box, you should be able to perform a full range air squat with sound technique first. And before throwing a medicine ball at high speed, we want to make sure that we can control our core and lift weights safely. This might be boring and cumbersome when you start training, but it ensures longevity and optimal performance.
3 – Fancy is not always better
Similar to point 2, we all have seen videos of hyper-complicated exercises. Imagine someone standing on a balance board, attached to a rubber band and jumping while throwing. Firstly, about 95% of us non-professionals do not have the capacity to complete this and secondly, this combination does not give you a better effect of training. I understand that we all want the best carryover for tennis and train like our idols, but sometimes the best training you can do is the basic feats of strength and conditioning.
To train strength, go for basic lifts first and increase complexity step-by-step, or do the exercises separately but in quick succession for conditioning. In the end, you don’t need to perfectly mirror a tennis movement in your fitness training, but hit the muscle groups and movements that help you perform in the best possible way.
4 – Take rest days
I have already mentioned this in our fitness introduction post last week, but this cannot be stressed enough. If you feel taxed by your everyday life, training or anything else, take a rest day and give your body the time to adapt. We all have just one health and we should make sure that we keep it as well as possible. This does not mean that you should find excuses for a heavy workout around the corner, but there is no glory in pain and injury. So stay healthy and take rest for your mind and body.
5 – Something is better than nothing
There are these days where you notice right from the start of training that it isn’t meant to be on that given day. Everything feels off and your typical weights or speeds feel like a world record on any exercise. I used to stop or quit training on some of these days, opting for a rest day or just some time on the couch instead. But there is a middle ground for such days, and it is to do something that feels good but still trains your fitness. It might be cutting back on percentages for that day, taking a longer but slower cardio session or just a walk outside to keep your body moving.
A decent recovery routine with stretches, yoga or accessory exercises might help as well – just do as you feel, but still challenge yourself.
6 – Mobility is key
I am no stranger to being sore for days, from Crossfit workouts that would most likely kill me these days or just from the effects of a long match. And I used to believe that there needs to be some magic potion to help, or some tool. But there is one thing that always helped me to get rid of that sticky, sore feeling. It is a solid routine of mobility, which consists of light and full range-of-motion exercises and classic stretching. It not only aides with recovery, by getting the lactic acid to move from your muscles and joint fluids flowing again, but also prepares your body for the next time you go. There are plenty of good mobility routines around, but we might also drop a few exercises here, so stay tuned.
7 – Your lifestyle determines your success
Now whether your goal is to lose 5 kilos, move better on court or just to get a bit fitter, you won’t be able to outwork a bad lifestyle and diet. While we will be dropping a more detailed article about nutrition and our tips around this, there are some easy lifestyle factors to control.
- Sleep for at least 7-8 hours per night (sleep, not time in bed)
- Limit drinking alcohol and if you do, do not drink excessively
- Walk at least 6000 steps a day. If possible, go for 10.000
- Drink 2-3 liters of water a day, depending on your size and activity level
Just like this, you have prepared your body for physical activity by following basic rules of an active lifestyle, that allows you to recover and perform.
