Starting tennis can be an exciting and rewarding journey, but to excel in this sport, it’s important to have a well-structured exercise routine that complements your tennis practice. Whether you’re just picking up a racket for the first time or looking to improve your game, incorporating the right exercises into your weekly routine can make a significant difference.
First of all, let me say that tennis is a very demanding sport that requires a lot of physical and mental abilities. You need to have good endurance, strength, speed, agility, coordination, balance and flexibility. You also need to have a sharp mind that can react quickly and strategically to different situations on the court. That’s why it is important to train not only your tennis skills, but also your overall fitness and health.
So, how should you structure your weekly exercise routine? Well, there is no one-size-fits-all answer, as it depends on your goals, preferences, availability and level of fitness. However, here are some general guidelines that you can follow or adapt to your own needs.
Tennis Practice: The Foundation
If you are a beginner, I recommend that you practice tennis 2 or 3 times per week, for about an hour each session. This will allow you to learn the basic techniques, rules and tactics of the game, as well as to develop your hand-eye coordination and racket control. You can practice with a coach, a partner or a ball machine, depending on what is available to you.
Cross-Training is the key
On the days that you don’t play tennis, you should do some cross-training exercises that will enhance your fitness and prevent injuries. Cross-training means doing different types of workouts that target different muscle groups and energy systems.
Cardiovascular Fitness:
Cardiovascular fitness is a key aspect of tennis as it helps you maintain endurance and stay agile throughout a match. Incorporate cardio exercises such as running, cycling, or swimming into your routine. Aim for 2-3 sessions per week, each lasting around 30-45 minutes. This will not only improve your endurance but also help you recover quickly between points during a tennis match.
Strength Training:
Building overall strength is essential for tennis, as it improves your power and stability on the court. Incorporate strength training exercises for the major muscle groups, including legs, core, and upper body. Focus on exercises like squats, lunges, push-ups, and planks. Aim for 2-3 strength training sessions per week, allowing at least a day of rest between sessions to allow your muscles to recover.
Flexibility and Mobility:
Flexibility and mobility are often overlooked but critical for injury prevention and overall performance. Incorporate stretching exercises into your daily routine, focusing on your upper body, lower body, and core. Yoga can be great additions to your regimen to improve flexibility, balance, and posture.
Rest and Recovery
You should also rest at least one day per week, where you don’t do any physical activity except for some light stretching or walking. This will allow your body and mind to recover from the stress and fatigue of the previous workouts. Resting is essential for preventing overtraining, which can lead to injuries, burnout and decreased performance.
Don’t forget Nutrition and Hydration
Finally, you should also pay attention to your nutrition and hydration. Eating a balanced diet that includes plenty of fruits, vegetables, whole grains, lean proteins and healthy fats will provide you with the energy and nutrients that you need for your workouts. Drinking enough water before, during and after your workouts will keep you hydrated and prevent dehydration, which can impair your performance and health.
So there you have it: some tips on how to structure your weekly exercise routine as a beginner tennis player. Remember that these are only suggestions and not rules. You can adjust them according to your own situation and preferences. The most important thing is that you enjoy yourself and have fun while playing tennis and exercising. That way, you will stay motivated and consistent with your routine.
