Best way of getting in match shape

Discussion in 'Health & Fitness' started by Red Rick, Sep 8, 2013.

  1. Red Rick

    Red Rick New User

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    I haven't been playing a lot of tennis lately due to a foot injury, but even when I played a lot I've really struggled with my condition during matches or even practise.

    I'd really like to know what the best way is to improve my tennis condition. I think I'd also like to do some light strength training, any ideas for that?
     
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  2. boramiNYC

    boramiNYC Hall of Fame

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    increasing flexibility probably will be most beneficial. in short term, try stretching big areas of the body as many times as possible. minimum 3 times a day of full body stretching. each session lasting half an hour to an hour. this will keep your body stretched and limber throughout the day and it will be most beneficial in short term for your tennis.

    min 20 sec and up to a min for bigger muscles

    facial muscles
    neck in all directions
    upper and mid back spine flexion extension and rotation and very careful combinations
    same for lower back spine but longer duration
    hip joint flexion extension leg abduction crossover
    hamstring, calf
    ankle in all directions
    foot muscles
    shoulder in all directions esp arm abduction and straight up lift

    foot ankle calf strengthening along with plenty stretching will help most in moving around the court. simply forceful jumping up and down 100 times a day can quickly start building muscles and you'll feel it. shape jumping is next progression and single leg jumps.
     
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  3. r2473

    r2473 Legend

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    Go out and run at 7:30 per mile pace. Tell me how far you got at that pace before you had to stop or slow down.

    I'm trying to gauge your "base" cardio fitness.

    If you aren't in "decent" cardio shape, its best to start there before you start doing specialized training. You might even find this is good enough for your purpose.

    As for light strength training, I suggest doing pushups, bicycles, and maybe pullups and dips, etc. Just basic bodyweight exercises.
     
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  4. mikeler

    mikeler G.O.A.T.

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    They call it "match shape" for a reason. The best way to get there is to play a lot of matches.
     
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  5. Red Rick

    Red Rick New User

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    I don't even know if I reach a mile:sad:
     
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  6. r2473

    r2473 Legend

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    ^^If you have a Heart Rate Monitor, just see how long you can run sustaining a heart rate of say around 110-130. You don't have to run. Do it on an exercise bike, elliptical, etc.

    If you want to be comfortable playing tennis for 1-2 hours, you should be able to sustain the above heart rate for a half hour I'd say.

    In addition, being able to do this will probably improve your overall health and probably make you feel better in general.

    If you feel that you are really out of shape now, take it slow. Maybe set goals that you will achieve in a month, 3-months, and by next spring when the new tennis season starts.

    That's what I'd do anyway.
     
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  7. Sentinel

    Sentinel Talk Tennis Guru

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    Will seks make me fitter ?
     
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  8. chrischris

    chrischris Hall of Fame

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    Running hills. Amen.
     
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  9. r2473

    r2473 Legend

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    Depends on if you have a partner or do it alone
     
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  10. Red Rick

    Red Rick New User

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    Ok, thanks
     
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  11. Sup2Dresq

    Sup2Dresq Hall of Fame

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    I'm tired just reading all these suggestions?

    Is there a spanish doctor in the house? (totally joking)
     
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  12. 3fees

    3fees Hall of Fame

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    Best way of getting in match shape

    Play more practice matches with higher rated players
     
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  13. movdqa

    movdqa Legend

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    > Go out and run at 7:30 per mile pace. Tell me how far you
    > got at that pace before you had to stop or slow down.

    Don't do this if you have a foot or leg injury, are seriously overweight, are an older person, or have heart issues.

    What may work for a teenager may not work for someone that's in their 70s and you didn't provide us with a lot of information about yourself.
     
    #13
  14. GrandSlam45

    GrandSlam45 Rookie

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    Wrong. You can't play tennis to get in shape. You have to get in shape to play tennis.
     
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  15. Bergboy123

    Bergboy123 Semi-Pro

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    Eeh.. I would argue that if you play enough tennis you can definitely get in shape.
     
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  16. Roger Wawrinka

    Roger Wawrinka Professional

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    What I did was I went and ran 1 mile. Then the next time I ran 1.5 miles, then 2, 2.5, and so on. I usually run 3.5 miles, but my longest distance was 5.5 miles.
     
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  17. mikeler

    mikeler G.O.A.T.

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    Before I got back into tennis at age 30, I used to bike a lot. I mistakenly thought I was "in shape" and started playing a singles league rather than easing back into the game. That was a mistake. It took months to get into "tennis shape".
     
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  18. AsaHartz

    AsaHartz New User

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    Tennis is more anaerobic than aerobic. While getting in better cardiovascular shape will help, I find it better to run sprints, line drills, etc... to get into better tennis-specific shape.

    What has worked for me, a taller guy, who is typically slower than his opponent is to run 17s or a modified version thereof.

    Start by trying to run 8 widths of a tennis court--sidedline to sideline. Do 4 our 5 sets working up to the point you can complete a set in less than 25 seconds. That is a pretty good pace. Once you can get under 25 seconds, work your way up to 10 in 31, then to 12 in 37, 14 in 43 and finally 17 in 51 or under.

    Once you get to the point that you can do 3 or 4 sets of 17 in under 51 (or even under 53), you are going to be in better shape than most players you play against on a recreational level.

    As someone who spends a lot of time training and as an avid tennis player, I dedicate most of my training to tennis-specific exercises, I find this to be the quickest and easiest way to get into tennis shape. The whole exercises should take less than 20 minutes, including a short warm-up.

    If someone is looking for an intense tennis-specific training routine and are willing to devote serious time, I will be happy to provide my full routine, which usually involves two 30-40 minutes sessions a day, plus court time 8-10 times a week.
     
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  19. LeeD

    LeeD Bionic Poster

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    Who's "match shape".
    For Nadal, it's more training and playing than you can do.
    For a casual 4.0, only playing twice a week is sufficient.
    For a competitive 4.0, practice 3 days a week and tourneys every weekend is minimum.
     
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  20. LafayetteHitter

    LafayetteHitter Hall of Fame

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    Watch out for carpal tunnel! haha
     
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  21. r2473

    r2473 Legend

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    Start out slowly. Make the workouts progressively harder. Stay consistent.

    Excellent advice!!!!
     
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  22. GuyClinch

    GuyClinch Hall of Fame

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    I have some ideas:

    Get a ball machine. Crank it up to like 9 feed rate - but it on wide spread and go to town. Obviously you should vary the speed and ball bounce height and distance too.. But the point is you will be hustling hitting tennis strokes. Because you are doing something close to tennis - this is a good workout for tennis.

    Another idea:

    Jump Rope. It's cheap. You can do it anywhere. It's great for footwork, speed and agility. You can do double jumps and stuff like that to really work on the anaerobic part of tennis.

    Some things I think are overrated:

    Long distance running. Don't get me wrong its okay it does help you in between points. I just dont' think it translates well.

    Cycling. It's a good way to get around. Beyond that I don't think its great for you.

    Stretching and Strength training... You want to do these for general fitness and on court performance. They won't directly get you in match shape though.. You can be really strong and flexible and still feel tired very quick..
     
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  23. movdqa

    movdqa Legend

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    I was on vacation and put on a pound or two but took it off fairly quickly. I only ran during vacation and I've really amped up the strength-training since coming back - I feel much better for it. I've also increased flexibility work. I think that getting your weight down is probably the biggest bang for the buck if you are obese or more than moderately overweight. There are so many things that you can do that are good for you - perhaps balance is a good idea. If I didn't have to work, I could probably do non-tennis exercise for three hours a day.
     
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