Tennis is a great summer activity that gets you moving in three dimensions – it can improve overall function and uses lots of muscles groups – upper body, lower body and the all-important core muscles. Providing a good workout for the heart and lungs, it also increases oxygen to the brain.
Get your body in top condition and be ready for all that the game of tennis has to throw at you by doing the following exercises on a regular basis.
Skaters: great for developing lateral power and agility in the legs. Keep body weight central, start with small lateral skating movements and gradually increase distance and speed while maintaining control in the core. Aim to minimise contact time on the ground and build up to 2-3 Sets of 20.
Mid-range cable rotations: can be performed with a light medicine ball, or resistance bands. Keep the back in neutral posture, and brace the core. Grip the cable with the outside hand on first and pull the cable rather than push, doing 2-3 sets of 15 reps.
T-stand push ups: begin a regular push up keeping the core braced and your back in neutral. As you rise up from the push up, drive up and rotate into a T-stand first on the left and then to the right. Perform 2 sets of 10.
Pre-match
Eating the right foods before a match is particularly important as they may need to sustain you for hours if you’re doing multiple matches and tournaments.
- Choose low-fat foods with moderate protein, plus high in carbohydrates to supply energy for muscle reserves,
- Eat easily digestible foods without too much fibre or fat. e.g., pasta, bread, fresh fruit, granola/muesli bars, energy bars and sports drinks.
- Limit or avoid caffeinated drinks (iced teas, cola and coffee) especially right before and after playing.
- Fill and chill water bottles the night before; you should have a minimum of 2 litres available.
- Consume enough fluids throughout the day so that urine is a pale yellow colour.
- Drink 17-20 oz of fluid within 2 hours of the match.
During the game
Sports drinks contain carbohydrates and valuable electrolytes like sodium – these will help you maintain more power and accuracy.
Post-match
The name of the game here is to replenish muscle energy stores as quickly as possible
- Eat carbohydrates and protein as soon as possible after a game, preferably within 30 minutes – this helps aid protein synthesis and muscle glycogen recovery.
- Replace at least 150% of body fluids lost (or 20 oz per pound of body weight lost) within 2 hours.
Jon Denoris MSc CSCS is a certified strength and conditioning coach with more than 15 years’ experience. He’s personally coached over 10,000 one-to-one fitness sessions. Get more information at www.clubfiftyone.co.uk
The views and opinions expressed in this article are those of the author and not of Fitness Professionals Ltd or Virtual Magazine. Consult a qualified health or fitness professional before making changes to your diet or exercise.
