Having a difficult time adapting your fitness routine to fit life under quarantine? As very active and busy people, we can certainly empathise with you. After doing a significant amount of research on the topic, we can report back that - as always - there’s good news and bad news.
The bad news? Until tennis clubs and courts reopen, your ability to hone your shotmaking skills is quite impeded. Yes, you can hit against a wall or do reaction volleys with a friend that’s part of your quarantine bubble, but that’s basically the limit.
The good news? Starting today, you can tap into the wealth of online resources and dedicate your time to getting stronger, more flexible, agile and explosive, rehabbing chronic injuries and upping your mental approach to the game. This post will have a physical fitness theme and subsequent posts will address our favourite resources for adjusting your eating habits and ability to focus and have a productive mindset on the court. If you’re nursing an injury, check out this post on self-myofascial release as an illustrative starting point.
When considering the priorities tennis players should have related to fitness, the following categories are both paramount and intertwined:
Without further adieu, here are our favourite tennis fitness resources which encompass drills, tutelage and workouts to help augment your stamina, explosiveness, agility, strength and flexibility:
Remember when you were reading above that there are a wide variety of non-specifically tennis types of exercise that are beneficial to your game? They're all here. Check out hundreds of free online classes ranging from cardio to HIIT, from yoga to pilates. Here is an example to get started:
With NTC, you get access to four 4–6 week training plans. Whether you have access to a full gym or are training from the comfort of your home, there's a routine that fits you and your schedule so that you can reach your goals.
On the court, in the gym, in the park or just in your home, the Epirus Racket Bag Collections have you covered.
What caught our attention about Aaptiv? The fact that expert trainers guide you through thousands of workouts put together with specific goals in mind. An added bonus? They have created loads of playlists ranging from 'fresh hits' to classic tracks in every genre perfectly paced to your workout.
For those already well versed in or looking to get into yoga, pilates and meditation, you are Glo's intended audience. With over 4000 classes on demand and the ability to personalise your practice, you will find options that are right for you. Finding yourself incredibly busy at the moment? Class lengths range from just 5 minutes to 2 hours.
Does the name Jez Green ring a bell? If you're thinking that he is famous for working with Sasha Zverev, you're right. However, his first claim to fame was working with none other than Andy Murray as he made is transition from an injury prone but very talented youngster to one of the fittest guys on tour. Check out the Built4Tennis IG account for daily inspiration or consider downloading the app which has 10 chapters of over 50 narrated video content.
Footwork a little slow and sloppy? This account will sort you out. Gaston has creative feed that shows a diverse set of drills and challenges but we're particularly impressed by some original plyometric drills that could improve your athleticism and prove hugely beneficial to your game. Here's just one example:
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Hey guys!! Hope you are all safe and doing great! Why don't we keep the trainings going? You know this process of becoming better at something requires training and patience, and tennis is no different! Some great footwork drills here to work on your agility, speed and balance!
Another account we appreciate for it's ingenuity is 'Tennis with Gary'. A former ATP Pro, Gary provides stellar technique when showing a vast array of on court drills. However, we enjoy his off the court videos as well. Here's a video showing a far more challenging variant of the 'dead bug' core exercise:
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🎾Work on the core🎾 . 🙌HAPPY FRIDAY! . ❇️Although this seems like ages ago (really miss being in a gym), we can still get a lot out of this exercise as many of us still have access to bands as they should be part of our tennis bag equipment for daily warm ups. . 🔥Working here on the core with an upper body iso hold as well as firing up those hip flexors by using the mini band wrapped around the feet. . 💪Keep the tension in the band over head while moving the feet in a controlled tempo. Count each leg moving up and down for a total of 16-20 reps by 3 sets will do it! . ⏺Turn on push notifications☝️☝️☝️ for the latest coaching tips and drills from @tenniswithgary. . . . . . . . . #tenniswithgary #tennisdrills #tennisfitness #coronatennis #coronafitness #athomeworkout #lovetennis #tennisplayer #leadbyexample #gym #tenniscourt #tennisball #tennis🎾 #tenniscoach #tennistime #tennistraining #usta #ustennis #atptennis #juniortennis #tennisplayers #tennisrunsinourblood #tennisworld #tennispractice #tennistrainer #deadsetinc #ustaeastern
When you think of the fittest men on the ATP Tour, who immediately comes to mind? Dominic Thiem is an immense talent but his power, agility and stamina (and the mental fortitude that comes with it) give him a serious edge. Want to know how he does it? His trainer Duglas puts him through his paces on the beach, in parks, in fields, on court and in the gym. Follow this account and get inspired:
Tennis club are closed? Social distancing is mandatory? Individuals all over the world are required to stay in place? Sad times for tennis fanatics.
Noting that a little comic relief + a reasonable challenge = social media gold, Roger Federer came up a drill eventuallly coined as 'the 100 volley challenge'.
Here's a list of our top 10 favourite copy cat videos...