Daily Exercise Routines for Tennis Players

Daily Exercise Routines for Tennis Players

The most important and important thing for a tennis athlete to pay attention when going to training is that he does not go on the court without a training plan. Whether you are a veteran player or a pro player, it is close to impossible for you to get successful results without a training plan. You will need very good planning to get the most out of your training time. When it comes to tennis fitness , the best strategy is a balanced strategy. Bringing balance to your tennis conditioning plan will improve your performance, help you avoid injury, and provide the variety you need to stay motivated and fresh.

Warm-up Exercises in Tennis

Both in private games and tournament matches, the warm-up time with the ball on the court should be applied for a maximum of 5-10 minutes. Because in order not to get into the rights of other players waiting after your booking period (because it might happen to you) and to be able to play your own match with a more comfortable schedule, you should especially do your physical warm-up outside the court before your booking so that there is the right time to warm up with the ball on the court. The more kinds of warm-up movements you can do, the better the sport will be for your health. Regrets are not useful after entering matches or games without warming up at all and getting sick.

Keep In Shape by Playing Tennis

Tennis is a sport played by millions of people around the world; it is a challenging sport both physically and mentally, and playing tennis regularly can help keep fit. Tennis exercises various November muscle groups in the body and increases overall endurance. Movements such as fast runs, sudden posture changes, and hitting the ball have positive effects on the cardiovascular system and improve heart health.
Efforts are made to improve body balance and coordination while playing tennis, which improves overall balance abilities. Tennis can also support mental health. Tennis matches help to improve focus, concentration and strategy development skills. Mental skills such as predicting the opponent’s movements, making quick decisions and adjusting the game plan increase brain activity and improve cognitive functions. This means that playing tennis has stress-reducing and mental well-being-enhancing effects. Playing tennis; it is an effective sport that encourages keeping fit both physically and mentally and can be preferred as part of a healthy lifestyle.

Cardio Tennis Training

You don’t have to play matches constantly to burn calories by playing tennis. You can perform cardio tennis exercises accompanied by appropriate equipment. Cardio tennis workouts are a high-intensity exercise program that includes tennis, gymnastics, running, fitness exercises and music. During these exercises, tennis balls of different intensities are used for tennis players with different abilities. These balls move slower and bounce less than standard yellow balls. Thus, it is aimed to increase the athlete’s fitness and improve batting techniques. This form of training, which first appeared as a fitness trend in gyms, is now also practiced by tennis clubs. It is stated that a female athlete who does cardio tennis training burns about 300 to 500 calories per hour, while male athletes can burn twice these figures.

Tips for Losing Weight with Tennis

• You can plan your training schedule so that you play tennis every day of the week or once every two days.
• Perform your workouts for at least 30 minutes and at a moderate intensity.
• If your training time exceeds 1 hour, take the next day off to rest.
• Stay away from eating right before training.
• Supplement the fluid you have lost by consuming plenty of fluids before and after training.
• Follow a low-fat diet program to speed up weight loss.
• Make sure to use quality sports clothes and equipment during training.
• Try training with a partner who wants to lose weight like you.
• Complete the remaining training time after the match by working with the ball machine or on the wall.
• Use only one ball during the match and run every time to bring the ball.
• During the waiting times, make light jumps to the right and left and up and down.

How to Do Tennis Training Alone?

Increase Muscle Endurance: If you have decided to play tennis, you should know that it is important to strengthen your muscles as well as build endurance. Before you start your tennis training, doing quick repetitions using low weights will help your muscles become more durable during tennis. You should remember that the weight training you do should not be shorter than half an hour and that you rest for a minute between each exercise.

Do Sprint Exercises: It will be much more efficient to do sprint exercises instead of aerobic exercises while preparing your body for tennis training. You will need to recover quickly while playing tennis, but aerobic exercises will not help you in this regard. It will be a much more useful exercise for you to work with straight runs, sprinting for an average of 30 seconds intermittently, and walking for 1 minute.
Practice Shots: One of the best tennis exercises is with a bucket of balls. By setting a goal for yourself, imagine that you are at a tennis match. Without being tied to a fixed place, throw serves on the tennis serve that you have determined by constantly changing places and near the place where you want to throw the serve. Work by giving yourself points for each shot as in a tennis match. By choosing tennis clothing products specially designed to increase training efficiency, you can prevent restriction of your movements.
Ball Throwing Machines: You may not always be able to do this. However, if you have the opportunity to work with a ball throwing machine, it is possible to have an efficient training. Let’s state that you can make successful training sessions by making the ball throwing machine throw the ball in the direction you want to dunk, volley or throw the ball. We would also like to remind you that you can provide extra comfort by using tennis shoe models designed with advanced technologies in your tennis training.