10 Weekly Habits for Every Tennis Player

Oct 25, 2024

Hey, tennis warriors! Are you ready to unlock your potential and go from being good to being GREAT? It’s time to dive deep into the practices that can transform not just your skills on the court, but your overall performance and mindset. Inspired by our team at Tennis Fitness, let’s harness these ten powerful habits to supercharge your tennis journey and have you winning more matches in no time.

1. Breathe and Be Grateful

Start each day with a breath of fresh air—literally! Spend 3-5 minutes focusing on your breathing, inhaling positivity and exhaling negativity. Pair this with a moment of gratitude. Acknowledge your love for the game and the opportunities ahead. This morning ritual sets a powerful tone for your day! If you are not sure how to work specifically in this area have a look at this Tennis Yoga Program, it is a great place to start.

2. Skills and Coordination: Master the Basics

Practice your skills with wall-hitting and skipping exercises for 10 minutes, twice a week. These simple drills improve coordination and touch, laying a solid foundation for your game. Consistency is key!

3. Strength & Core Workouts

Incorporate tennis specific strength and core training into your routine twice a week. Strong muscles and a solid core translate directly into better movement, power, and stability on the court. Check out a range of Tennis Specific Fitness Programs here.

4. Sleep Like a Champion

Never underestimate the power of a good night’s sleep! Aim for 8-10 hours of quality sleep each night. Your body needs time to recover, and a well-rested player is a sharp player. Think of sleep as your secret weapon for mental clarity and physical performance. You also need to include at least 1 full rest day a week away from the tennis court or any strenuous activity.

5. Hydrate to Dominate

Hydration is key! Aim to drink 2-3 litres of water daily – depending on your body composition, level of activity and sweat levels. Dehydration can seriously impact your performance, so keep that water bottle handy and sip throughout the day. Your body will thank you, and your game will reflect that!

6. Education Through Observation

Become a student of the game. Dedicate at least one hour a week to watch tennis matches—whether live or on YouTube. Analyse the techniques of your favourite players and see how you can incorporate their skills into your own game. This is great way to continue to learn and stay motivated. Learning never stops!

7. Body Management: Flexibility is Key

Spend 15-20 minutes each day on mobility and flexibility exercises. Stretch, roll out tight muscles (using a foam roller), and prioritize recovery. A flexible body is less prone to injury and more agile on the court. Your future self will thank you!

8. Reflective Journaling

After every match, grab your journal and reflect. What went well? What can be improved? This practice not only enhances self-awareness but also helps you learn from every experience, turning every match into a stepping stone for growth. It is a simple practice that will provide you with many positives!

9. Endurance: The Power of Persistence

Dedicate at least 45 minutes each week to building your endurance. Whether it’s running, cycling, or HIIT, endurance training will help you maintain that competitive edge, allowing you to outlast your opponents in long matches.

10. Nutrition: The 80/20 Rule

Fuel your body with the right foods. Follow the 80/20 rule: eat 80% unprocessed, natural foods. Load up on fruits, veggies, whole grains, and lean proteins. Remember, you’re not just feeding your body; you’re empowering it to perform at its best.

By including these ten habits in your weekly routines, you’re not just training your body; you’re cultivating a winning mindset. Embrace the process, enjoy the journey, and watch your game shift to new heights! Get yourself on the court feeling better, moving better, and winning more!