An Ace Way to get Fit

With the Wimbledon finals approaching and the standard of players getting more impressive every year, the tennis stars of today need to be in peak physical condition. But how do tennis players train to ensure their best performance? Tennis requires flexibility, good co-ordination, aerobic fitness and strength, and with games often lasting more than three hours, the sport requires large amounts of endurance.

Exercises

Playing tennis requires the utilisation of muscles all over the body. Exercises such as high-knee running, wall squats and star jumps will help to strengthen the lower body. Tricep dips, push-ups and swimming can all strengthen upper body muscles. Andy Murray’s main upper body exercise is chin-ups with a 20kg weight attached to his waist. Bicep curls can also help upper body muscular development. As well as functional muscular strength, flexibility, muscular endurance and cardio fitness are also vital for a tennis player. Workouts including squats, lunges, press-ups, skipping and pull-ups can be advantageous in all of these areas. Core muscles are the most important areas of the body for a tennis player, as an efficient tennis stroke involves the transfer of energy from the lower to the upper body through the core muscles. Push ups, squats, lunges and programmes such as pilates and yoga can be advantageous in developing core muscles. On the court, Roger Federer throws a Medicine Ball to a partner at chest level whilst shuffling from sideline to sideline, an exercise that helps to strengthen his core muscles and upper body, giving him power and strength.

Diet

A healthy diet is central for tennis players. Although variable during tournaments, where calorie intake is increased, in general a balanced diet, high in energy, is highly important for the physical demands of tennis. Andy Murray’s diet involves eating lots of sushi, which contains an ideal mix of protein and carbohydrates.

Written by Hannah Shroot

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