Did you know that tennis players run for training? The reason is simple: it builds their endurance. They run for hours and must move as quickly as their opponents.
Regular exercise also increases their heart health and makes them sweat.
These two factors make running for training a vital part of tennis training. Of course, if they don’t like running, they try swimming or yoga, but some form of running is still required.
There are many different opinions on the topic of whether tennis players should be running for training or not. Some people believe running is bad for the joints and will cause injury, and others believe it helps keep the muscles strong. There is also a difference in opinion on whether tennis players should run outside or on a treadmill. Let’s find out what tennis stars do to train for tennis.
Serena Williams
You can get inspired by the workout routine of Serena Williams – and you can follow it too!
The tennis champion works out three times a week, and most of her sessions involve high-intensity interval training or HIIT. The workout focuses on core strength, arm power, flexibility, and leg strength.
Serena Williams’ workout plan includes a lot of Zumba, so you’ll see some of these moves included in her routine.
Warm Up
A warm-up is just as important as the rest of your workout. It prepares your body for rigorous exercise and helps prevent cramps. For example, Serena Williams warms up for 10 minutes before starting a hard-core routine. First, she performs rolling knee tucks, resistance band hip extensions, and plank rows. She then stretches for 10 minutes before moving on to other exercises. This routine is also highly effective in strengthening the knee muscles, allowing Serena to focus on her game.
Cardio Excercise
The tennis champion is renowned for her perfect abs and booty. Her workout routine includes cardio exercises and warm-up sessions. In addition, she sometimes does Zumba, runs and even swims. She also eats a plant-based diet. Other foods she likes include oats, chicken breast, bananas, almond butter, and strawberries.
Strength Training
The tennis legend, Serena Williams, is an icon of strength. There are 23 grand slam titles in her kitty, and she is considered one of the greatest female tennis players. Her genetics make her arms, legs, and butt strong. She also practices strength training to keep her body lean and athletic. It’s not surprising, then, that she would have such a regimen. The results speak for themselves.
Intense Workout
Does Serena Williams jog? Can you get the same results by jogging as tennis player Serena Williams? There are some similarities between Serena’s workouts and those of bodybuilders.
Generally, tennis workouts focus on developing speed and agility. For example, a jog can be a good cardio workout, but Serena does not do long sprints or intense interval training. Rather, she performs a short, intense workout.
It is hard to imagine a tennis star jogging during her pregnancy, but Serena is a pro. After all, she was the world’s top-ranked player in 2015, winning three Grand Slam titles.
While the world’s top athlete might not jog, she has her training methods. Her body has adapted to her training regimen. If she can get into shape, she can win another Grand Slam event.
Consistency
The key to Serena’s success is her consistency. Getting in shape is vital for tennis players. And with her support system behind her, it’s no wonder she is so determined to be the best.
Tennis star Serena Williams has a unique workout regimen. First, she runs for 10 minutes to get her blood flowing, then switches up her cardio routine to focus on speed.
Agility & Speed
Although she does not run very far on the tennis court, her training routine allows her to build agility and speed. Serena also incorporates swimming and dancing into her workouts. Using music during your training session helps you improve your workout. Music distracts you from pain, lifts your mood, and improves your endurance.
High Metabolism
The 23-time Grand Slam champion uses training to build strength. Her physique is among the strongest in women’s tennis, and her powerful shots intimidate her opponents. Even though she is taller and weighs more than her sister Venus, she uses workouts to maintain a high metabolism and prevent injuries. This way, she burns fat and stays healthy. For example, she will use interval training to increase her endurance before a match.
The grueling nature of tennis training and competition has conditioned Serena Williams’ body for strenuous workouts. However, this doesn’t mean she should forgo her training. Start any exercise program with your doctor’s permission. If you think you can’t continue your workout routine, consider switching to a new one. For your safety, start with a low-impact exercise.
Roger Federer
Jogging for Core Strength
As part of his training routine, Roger Federer performs a variety of jogging movements to improve different parts of his body.
A common jogging exercise that involves butt kicks requires the player’s heel to touch his buttock with every step. The exercises help build core strength, an important part of tennis.
Another exercise he performs is the medicine ball toss. While his backhand is crucial to his shots’ success, his core strength is crucial in his game.
Cardio & Agility
It is essential to develop cardiovascular endurance and agility as a top tennis player. To emulate Federer’s agility, a brisk jog can provide the energy you need to return the ball to your opponent with your forehands and backhands.
High-intensity interval training is another way to build explosive power. By incorporating jogging into your training routine, you can build the same endurance and power that a world-class player requires.
Andy Murray
Sleep & Cardio
Tennis star Andy Murray has a team of fitness experts and physios working with him. As Murray gets older, he’s had to cut back on running 400 meters, which he considered counter-productive. These days, though, he does plenty of cardio and even incorporates sleep into his training regimen. But what exactly does he do in his training sessions?
Ice Bath
In addition to his training routine, Andy Murray also uses ice baths. Ice baths help him recover and prevent further injury. These ice baths, which last about 10 minutes, allow blood vessels to tighten, draining blood from the legs. New blood will then rush into the legs, giving them oxygen. Ice massage is also thought to have a similar effect.
Half Marathon
And while Murray doesn’t run a marathon daily, he runs a half marathon weekly to improve his stamina.
Training On Courts
Andy Murray spends about three hours on different surfaces as part of his training regime. In a recent training block, he went to Spain, where he ran two hours on clay courts and 60 minutes in the gym. He also works out his flexibility for an hour daily and pays special attention to his shoulders.
Pilates
Andy Murray practiced a unique workout routine to recover from back injuries that incorporated pilates and Gyrotonic. Gyrotonic is a form of yoga that incorporates movements from gymnastics, dance, and swimming into a structured workout.
Meditation
Andy Murray also relied on acupuncture and massage for quick recovery after injuries. During his matches, he also practices meditation exercises to clear his mind.
High Protein Diet
Andy Murray eats a balanced diet after his workout to maintain his body. His breakfast and dinner should include plenty of protein and carbohydrates and some berries. He also enjoys a meal high in protein, low in carbohydrates, and containing a small amount of fat.
Andy Murray’s workout routine includes a special exercise that involves bending his knees and landing on a 1 m high box.
Strength & Stamina workout
While Murray does very little tennis during winter, he does a special strength and stamina workout. His physical trainer works with him to improve stamina and build explosiveness. While tennis players do not lift weights like bodybuilders, they perform Olympic-style lifting. These exercises strengthen their core muscles and help them recover quickly after hitting a ball. Among the exercises Murray performs with resistance bands include squats and chin-ups.
Conclusion
Tennis is considered a sport with a high risk of injury, requiring some training to stay on top and injury-free. The body needs a variety of different kinds of exercises to stay in tip-top shape.
Depending on your game style, natural physical strengths, tactical approach, and mental attitude, you can focus on improving all these aspects of your training. For example, strength training will give you more power to hit the ball.
Speed is another vital aspect of the game. The average five-second tennis point requires four direction changes, so developing agility will give you the advantage. This agility is also crucial for tennis players as it gives them more time to prepare and set up. While some of this speed is genetic, all tennis players can improve their speed and agility with targeted exercises.
The last thing is running. Players must have excellent cardio health to run across the court through the match length to score points. Again, this means incorporating running into the training regime is a must for all tennis players.
