How to get physically fit like a Tennis player

Tennis News
Andy Murray
  • June 16, 2020

Tennis is arguably among the most fun sports to watch, and exciting to play, regardless of whether you are Mr. Bean or Andy Murray.
But it also happens to be deceptively hard for one to master.

Even though the professionals can make it appear like taking a normal walk in the park, the reality is that the closest tennis games have the potential to push your body to never-before-experienced exertion levels.

A good example is a match between Rafael Nadal and Novak Djokovic during the 2012 Australian Open Mens Final. Punters who were following the match using this tennis betting guide can attest it lasted for a gruelling 5 hours and 53 minutes!

Few people expected the match to last that long, so the money likely was in favour of the bookmakers rather than the punters on this day. However, in this context it has to be mentioned that by placing moneyline or handicap bets, some punters indeed made a good fortune from this match while others lost with their Under 7.5 Games Get since the end result was 5:7, 6:4, 6:2, 6:7 (5:7), 7:5 in favour of Djokovic.

Both pro players exuded lots of endurance, agility, and physical power throughout the tennis match. As these heavy-hitters showed on that day, it takes a lot of effort and time for one to develop their physical attributes.

As a sport, tennis relies on constant technique changes and short sharp sprints. Having said this, the following are agility drills and simple exercises you should incorporate in your exercise regimen to help you become physically fit like a tennis player.

  1. Forearm Plank 

Having strong supportive muscles around your spine assists in reducing the risk of injury and of developing lower-back pain. The plank is, therefore, the easiest and most simplified method you can use to test and enhance your core strength.

For this, you need to get down on a flat surface using your toes and elbows and keep the body straight. Place the elbows in such a way that they get to remain directly beneath the shoulders. Your hands will need to stay in line with your elbows.

Hold this plank position for 60 seconds ensuring your hips will not dropdown. Any person who manages to hold the plank for at least 2 minutes is a person who has a good form. A variation to this position involves replacing the elbows with the hands to support your body. 

  1. Lateral Line Jumps/ Pogo Jumps

Pogo jumps are a great addition to your workout routine, especially when you are just getting started on your plyometric workout. Here, you will need to jump vertically and use your ankles to spring your body up.

Once in the air, pull the toes towards the upper body. Try to ensure the heel will at no point come into contact with the ground or surface for the duration of the exercise. It’s important to keep the knees locked throughout and to sustain a straight posture.

You will also need to make certain you don’t spend too much time in contact with the ground. For those that would like to continue with the exercise, you can extend the workout by hopping from one side to the next. 

  1. Stretching

An efficient tennis workout program requires you to take part in supplemental stretching motions. Stretching will assist in preventing injury, and enhancing athleticism and flexibility. Calf muscles, the pectorals, the quadriceps, and trapezius are the commonly used muscles in tennis.

Other muscles used up when playing tennis are the hips, rotator cuff muscles of your shoulders, the forearm, and the upper arm. Engaging in stretching routines, no matter how simple the routines can assist in enhancing blood circulation in the body.

With time, these stretches will promote coordination and mental aptitude. However, the most important reason for stretching is to reduce your risk of sustaining an injury. Injuries are prevalent in the tennis world, more so those targeting the rotator cuff muscles in the shoulder. 

  1. Plank with Arm and Leg Lift

Get your body down to the ground using your toes and hands, ensuring the shoulders remain properly aligned above your hands. The body will have to remain straight at all times. Also, do not allow your hips or belly to sink.

Having taken the desired position, slowly lift the right leg and the left arm at the same time. While doing so, make sure they remain straight and parallel to the surface beneath you. Once at the top position, try to hold it for between 1 to 2 secs.
Repeat the exercise 20 times for each workout session.

  1. Plyometric Lunges

The purpose of a plyometric lunge is to assist in enhancing the player’s explosive power. Here, you will need to take the lunge exercises a bit further in terms of intensity, which means it’s likely going to be very challenging.

Performing the plyometric lunges assists to increase your power and at the same time helps you to develop muscular endurance. This is achieved through the thighs and hips and will go a long way towards improving the general coordination and control of your body.
The above 5 exercises will get you started towards becoming physically fit like a tennis player. With time, you can continue advancing to other techniques to enhance agility and improve coordination.

 

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