In today’s sports industry, tennis is one of the greatest sports that bring the thrill and enjoyment for both players and sports fans. The sport may seem to be not that complicated to play; however, this is not the case. Tennis requires players to be mentally and physically fit and healthy to be able to put on a great game in the court; this put the question: How can great tennis champions maintain their intensity in the court for long periods of time?
Viewers and tennis enthusiasts often think of the same question; the answer lies on the training and diet systems that tennis players have to go through. Training workout routines are the most crucial factor in the sport as this is where a player builds his fitness according to how his body reacts on the sport. As we know, every player has different physiological characteristics that require them to pay attention to a factor more than the others. The good thing is sports fitness instructors have developed different programs to tackle a variety of fitness requirements. Some of the basic fitness components that most workout programs base on are strength, flexibility, agility, stamina, speed, and etc.
Diet programs, on the other hand, is as important as training workout programs. What players eat is what works in their body to help them keep it healthy, in spite of the heavy activities they engage in. It’s proven that some professional tennis athletes have their own diet programs to support them according to their own body requirements.
Training Workouts for Tennis Players
Here are some of the tennis training workouts that focus different factors that develop a tennis player’s skill inside the court:
1. Strength Development Workout
Basically, this workout allows players to enhance their strength during the game. It uses equipments such as free weight, resistance bands and cable machines. Further exercises that are also related to this are core and plyometric exercises.
2. Lower Body Development
The body’s lower area, specifically the abdominal area and legs, plays a very important role in every tennis game as this is responsible for the players’ speed and stroking mechanics. Workouts that develop this include squats, split squats, lunges, and calf raises.
3. Lower Back and Upper Body Development
Like the lower body, the lower back and upper body also need to be maintained. There are 2 exercises that can be done to maintain and develop these parts: the Superman Exercise and the Russian Twist.
The first exercise focuses on the lower back; it requires the player to lie on the floor, faced down. The legs and arms are then raised and held upward for a few seconds and then lowered again. It continues until the player reaches 3 sets with each having about 15-20 reps.
The second exercise, on the other hand, develops the core with the use of a medicine ball. It’s held out in front of the player’s chest at his arm’s length; the player then has to twist his upper body to the left and back for about 10 times, repeating the same procedure on the right side.
Other simple exercises that also develop the upper body are push ups and cable machine pulls.
4. Arm Strength Development
The elbow and the wrist are the most important joints that are always prone to injury during games; this is why strong arms are required. Exercises that develop the arms include wrist curls, triceps extensions and dumbbell curls.
Other exercises that help with tennis trainings are lunge walk, leg squat thrusts, punching, swimming, speedball, push ups, and squats.
Diet Programs for Tennis Players
To begin with, there are a lot of diet programs made for tennis players to maintain their fitness; to make it simpler; here are the foods that should always be included in a tennis player’s diet:
1. Foods rich in Choline.
Tomatoes and potatoes have the same nutrient that enhances the brain’s neurotransmitters, therefore, developing the player’s reflexes: Choline.
2. Foods rich in Vitamin A
Vitamin A is responsible for the production of white blood cells; these cells help the body to fight against infection and allow fast recoveries from strenuous workouts.
3. Foods rich in Vitamin C
Vitamin C is mostly found in citrus fruits like orange and pineapple. This compound helps with the body’s muscle repairs.