Tennis Fit: How to Train (and win) Like a Pro

Category: Health  

The Australian Open has just come to an end, leaving many spectators breathless, excited, and wondering, how tennis players stay in shape. It’s a good question. If you’ve seen the way these professionals move around the court, it is clear that there is a dedicated stretching routine behind their success.

Indeed, the top tennis rankings are filled with the names of players who have mastered fitness.
A good fitness/stretching routine can go a long way towards improving your tennis routine. It might not take you to the Australian Open Finals, but it may help you win your next match. That in mind, today we will be taking a look at how tennis players train for energy and success on the tennis court.
Read on to find out how the players you watched at the Australian Open tennis championship did it!

First thing first

Body stretching is a critical aspect of successful tennis fitness. A full body stretch routine can keep you nimble on the courts and help prevent the risk of injury.
Many players limit their stretching routine to basics things they learned in their grade school P.E. class. And while there is a place for basic stretching exercises, they might not be enough to keep you nimble against competition.

There are countless benefits to doing yoga regularly, even if you can only spare 15 minutes out of your day.

Mental benefits of yoga practice

Here are a few stretches you can do before you ever step out onto the court.

Leg Stretches

Leg stretches will keep your hamstrings in fighting shape when you play. This will both reduce your risk of injury, and keep you Aus Open agile out on the court. Lunges are one popular way to stretch your legs and get your muscles nice and warmed up before a match. To perform a lunge, take a big step forward bending one knee low, and stretching your other leg out.When performing lunges (or any stretch or exercise for that matter) you should feel a small level of discomfort, but never pain. If you do experience pain, stop immediately and rest. Elevation stretches are another popular way to get your leg muscles ready to go. To perform this type of stretching exercise, lay on the ground with your legs resting on a wall so that your body forms a capital “L” shape. From this position you can perform a number of stretches. Start by keeping your body in the capital “L” position, leaving both legs touching one another, careful to keep your tailbone on the ground. This stretch will work your calves, all the way down to your thighs. Hold the position for several seconds, then rest.When you feel comfortable doing so, return to the capital L position, and this time try spreading your legs (once again careful to keep your tailbone on the ground).This stretch will work the rest of your leg muscles.You can perform these stretching exercises for legs quickly before and after a match to stay limber, and reduce the potential for injury.

Flexibility Stretches

Flexibility stretches are another critical aspect of tennis conditioning. Improved flexibility won’t just reduce your risk of injury, it will also increase your range of motion, and lend more power to your serves. Some flexibility stretches are very simple. For example, swinging your arms from side to side is an easy dynamic stretch that will get your muscles fired up for your match. There are a wide range of dynamic and static stretching exercises to consider, most of which are very easy to perform. Other routines are a little bit more involved. Some tennis players even have yoga regiments that are designed to help them excel at their favorite sport. Downward facing dog is a classic, simple pose with valuable application for the game of tennis. To get into downward facing dog, begin on your hands and knees, with your palms resting past your shoulders. Once comfortably situated, slowly lift your knees upward and straighten your legs so that your body forms an upside down. This pose will stretch the back, legs, and shoulders, making it a great way to improve your overall tennis flexibility. There are hundreds of other yoga poses out there as well. If you really want to get serious about applying yoga to your tennis routine, you may find it worthwhile to consult with a certified instructor for more personalized instruction.

Research shows yoga to help relieve chronic stress patterns.

The power of nature for your mental health

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The nervous system controls everything in our bodies to keep us healthy and strong. Codeage Smart Mushrooms is a product specifically designed to help you in that process. Providing our brain and nervous system with the smartest nutrients available is an effective way to keep sharp and moving in today’s fast paced world. For thousands of years, cultures around the world have used specific mushrooms and herbs for their unique health and nutritional properties.

To create a smart mushroom and herbs blend, we started sourcing optimally dried organic functional mycelium. We selected Lion’s Mane and Reishi mushrooms for their powerful support of neurological and adrenal functions. Next, we added Ginkgo and Bacopa for their ability to keep the brain healthy day in and day out. We included Cordyceps in the product for its support on the immune system and its ability to increase energy and performance. They can also help support the liver function which is critical to most functions of the body. We have also added Gotu Kola (Pennywort or Centella asiatica) for its antioxidant and anti-inflammatory properties. Finally, we selected Ashwagandha for its ability to combat stress and depression as well as enhance hormonal balance.

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The takeaway

All of the best men and women tennis players have a dedicated fitness routine that helps them to stay at the top of their game. To be truly competitive in this sport that uses almost every muscle in your body, you will need one as well. Remember, tennis and exercises are as much about safety as they are about physical fitness. There are lots of injuries, including tennis elbow, and pulled hamstrings, that are associated with the game. The best stretching exercises will keep you fit an limber.
The right routine will help you maintain a high level of energy all the way to the last point of the match.