Getting fit for a tennis holiday

Tennis games last on average around two hours, and that’s two hours of full activity. So, to be a successful tennis player, it’s good to work on your speed and endurance. A combination of sprint training and longer stints of low impact cardio will give you the best results, helping you to build up your endurance as well as really giving you some speed when necessary.

Although gyms are great for a range of cardio machines and training programmes to keep you from getting bored, you don’t have to invest in a membership to get some great cardio. If you’re taking the dog for a walk, why not add in a slow jog or even a couple of sprints to get the heart going, or check out a local running group and make your training a social event.

For sprint training all you need is 100 metres of free space to run up and down. Even better, running up your stairs at home will get your heart rate pumping in no time. Other cardio options requiring minimal space include burpees, star jumps, and even bodyweight exercises like squats.

However you choose to do it, just get moving. The more you exercise and get that heart pumping now, the faster you’ll be and the longer you’ll want to stay on the courts.

Tennis is definitely a cardio sport, but that’s not to say you should skimp out on your strength training. Let’s face it, Roger Federer didn’t get that incredible serve without lifting a few weights. Building up your muscles before a tennis holiday will help your strength, endurance, and recovery on and off the court.

You don’t have to do anything fancy to get results. 30 minutes a couple of days a week doing simple moves like bicep curls, one-armed rows and weighted tricep dips will strengthen your arms and upper body. Weighted squats, lunges and deadlifts will all give you results in your legs, bum and core muscles. Make sure that you get the advice of a trainer or have a friend checking your form to avoid injury, but once you’ve got the hang of a technique, gradually increase your weights and track your improvements as you go.

If you don’t fancy lifting in a gym there are a range of weights available to purchase online, while simple things like carrying your shopping in from the car or using home-made weights (like water bottles filled with sand or pebbles) can make great DIY alternatives.

Lifting weights helps you build muscle. Muscle improves your strength and endurance on the tennis court. Muscle also burns more calories than fat, so if part of your fitness goals is to shed a few pounds, building muscle is a great goal to aim for.

If it’s possible for you to play a few games of tennis before your holiday, whether investing in the odd lesson or simply meeting up with a mate for a friendly knockabout, it will improve your confidence, helping you maximise the benefits with us on your holiday.

However, don’t stress if your schedule doesn’t give you time to take to the courts. Simple things like throwing and catching a ball, or an apple, or any small object for that matter, can help you improve your reflexes and hand-eye coordination.

Quick five-minute tennis exercises that you can do at home and are easy to fit into your busy pre-holiday life can really help you train your eye ahead of your tennis holiday. Sharper reflexes and hand-eye coordination are cornerstones of a good tennis player, so a little practice now will go a long way on the courts.

Recovery and taking care of your body is just as important as regular exercise. Being stiff or sore when playing tennis can affect your ability as well as your enjoyment.

Make sure you take the time to stretch out your muscles every day, particularly after a workout, paying attention to every part of your body from hamstrings to shoulders. Invest in a massage to undo any build-up of tension. To increase your flexibility, think about either joining a yoga class or following a yoga tutorial online.

Fitness is about more than building up a sweat and burning calories, it’s about getting in tune with your body. To get the best from your tennis, you need to care for your body in every way, so give yourself time to stretch and relax.

You need to fuel your body in the right way to get the best results.

Simply stick to regular meals with a healthy balance of carbs, fats and proteins. Incorporate lots of fruit and vegetables while trying to reduce processed foods and sugars. You’ll find that by frequently feeding your body with healthy food you’ll have more energy and feel better in your own skin, putting you in the perfect mindset for a tennis match.