Tennis is sport also known for immense strength and physical fitness. It is very entertaining to play but it demands a very unique fitness level to compete at the highest levels. A single rally can go to 50 to 60 strokes and sometimes even more, if you calculate the 50 stroke rally in time, it takes 4-5 minutes of continue stroke play. That is the time when fitness levels of the athletes are challenged. Despite, how talented a player is, if he is not physically fit, he cannot even go close to win the tennis game. Remember the Federer-Nadal Wimbledon final of 2008, it go down to deep in the 5th set. Even the 5th set score was 9-7, one can imagine the fitness required to compete at those types of matches. The player can master the good range of strokes and work on his technique but if a match goes down beyond third and 4th set, the technique and talent will not matter, if he does not have the required fitness levels.
Despite, playing and train for this sport has great impacts on the body. Body fat and blood pressure will be reduced, the aerobatic capabilities and flexibility will increased, which is the basic requirement of this sport.
Speed, endurance, agility, power and flexibility are very important aspects of playing these types of sports especially Tennis, the combination of all these factors make a very good and strong player of this game. All the top class players of tennis around the world have high percentage of these elements.
There are certain techniques and methods to enhance physical fitness while train for tennis. Setting up your fitness goals is very important in order to prepare for professional tennis. You have to train for months in order to accomplish the required results. It is not the matter of days or certain period to be fit for tennis; you have to be regular in your fitness and diet routine to play at the highest levels
As we know that tennis is more of a game which requires more of a mental strength and physical fitness in terms of stamina, speed and power then gaining heavy muscle, therefore most of the tennis workout requires the training and equipment helpful in gaining stamina. The heavy gym equipment are not necessary to train for this game. The small tools and equipment which increase speed and agility of the athlete and techniques to use them during the training are basic requirement in tennis training. Here we will show you the different tennis training equipment and techniques necessary to accomplish the required fitness results.
Warms ups are very important during any workout. For Tennis it’s not different. It will charge up the body for long and healthy workout for any sport. You can just do a nice and easy warm up before going into the tough exercises. Some basic warm up exercises are mentioned below:
After the warm ups, you can use these different types of tools to increase speed, core strength, agility, endurance, lower body strength and complete workout for tennis game
As you know that tennis is a sport of great flexibility, speed and agility, Resistance band help to improve all these aspect of your fitness. It can be used to increase resistive motion, especially to train for long rallies when the body is tired. Shoulder must be strong in order to play a long competitive game of tennis. These bands help to make strong and wide shoulders with energy. More or less, the resistance bands can be used to develop overall strength of the body with number of different exercises for whole body.
Foam Rollers are used specially to recover from injuries. They can be used to increase lower and back of the body strength. It helps to release tension in the muscle, improve range of motion and to allow body to act more flexibly then before.
Reaction balls can be used while tennis training due to its ability to increase speed and agility, which is the basis requirement of this game. Due to its ability to change directions and an un-even bounce while drop off moment, it increase an athlete ability to quickly shift directions during a tennis game. It is a small rubber ball covered with lumps that creates erratic bounces when the ball hits the surface. It helps significantly in to avoid opponent counter attack by muscular motion in any direction and for quick reactions.
The medicine balls help to increase acceleration, speed especially sudden burst of speed and help your steps. It is also useful for upper body and core training. Basically, the balls can be weight up to 30 lbs., specially designed for sports training athletes. It can also useful in tennis to work on your throws. Power in an arm muscle will be increased by using these heavy balls as per your convenience. It can be mixed up with the pair of squats or pushups while training, in combination with throwing the ball to increase lower body strength as well as gaining power in the hands.
The equipment is effective and versatile and can create number of drills, which will improve speed, footwork and coordination and focus of the athlete. The most effective benefit of these tools is that they require athlete to work on connecting their mind to their body which will help subsequently during the match to take instant decisions.
Agility belts used specifically to help to improve flexibility, balance and control. These lather made belts helps the body to maintain posture and alignment during the movements. As we know that, tennis is a game which requires skill of turning, moving limbs and pivoting quickly, therefore in order to train for these skills, these agility belts came into very useful.
Other than the training routine, diet of a tennis player plays a key role in maintain the body for a full length tennis game of 3-4 hours or sometimes even more. A rich amount of micro nutrietients, carbohydrates, proteins, healthy fats and a balance of vitamins and minerals are a key in beneficial tennis diet. A heavy amount of intake of vegetables and a light red meat with moderate amount of sugar are also necessary. Keeping yourself hydrated during the match is very important to sustain a long game.
Here is your nutrition plan to make sure you’re full of energy when you’re deep into the 5th set
So, if you want to be a champion player like Federer – Nadal and Djokovic, discipline in fitness routine and diet is very important. Be a champion by following these routines.
