Most common questions used to investigate
Do you start with a warm-up?
Do you know what a spider drill is?
Do you strength train?
Do you run?
Do you know the importance of a cool down?
Do you exercise for more than 6 to 8 hours a week?
Common conclusions
Though this may seem elementary, many players miss out on this crucial aspect before they start their workout and this, unfortunately, missing out on warm-up increases the chances for injuries and may also bring down your agility. The U.S Tennis Association recommends a 10-minute dynamic warm-up that includes stretching exercises that resemble the way you play tennis such as arm circles, walking lunges, and side-to-side shuffle runs.
A spider drill is an important drill for aspiring tennis players as it boosts speed and agility. Start by standing on the baseline's hash mark and run to the singles line on your right. Touch the corner, rush back to the center, and move to the T box on the right. Touch that, run back to the hash center, and next run towards the T center. Come back to the starting position and do the same on your left. Ideally, do 15 reps on each side about two to three times a week.
Strength training is an essential part of every exercise routine as it makes your bones strong and healthy. At the same time, it also greatly improves your cardiovascular ability, something that is important for a physically-demanding game like tennis. Ideally, do a strength workout about three to four times a week. Opt for workouts that target the major muscle groups of your upper and lower body and do about 15 to 20 reps in each set keeping the resistance low.
Tennis players must do running to improve their endurance and stamina. Ideally run short intervals of sprint followed by slower runs to catch your breath. For example, sprint for 15 seconds and rest for 45 seconds. This will train your body for short bursts of energy, something that is essential for tennis. You can do these run intervals for about 15 minutes, depending on your endurance levels.
A cooldown is also a commonly skipped part of an exercise routine as they help you to recover from the physical strain. It flushes out all the metabolic waste and prevents your muscles from tightening. Also, it slowly brings down your heart rate and increases flexibility.
It means you're overtraining! Most players don't realize that overtraining hurts their performance and also increases the chances of injuries. Also, it can wear you out faster both mentally and physically and will make it that much harder to stick to an exercise routine.
That is good! At the same time, ensure that it is not too low as this won't give you the endurance and stamina needed for the crucial matches. Your ideal target should be about six to eight hours each week with ample rest in between.
References
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