Gassed After Three Games

[Cindysphinx]

Ho, boy. I am starting to see an unfortunate pattern as I try to transform myself into a singles player.

I am so tired after three games of singles that I need to retire.

This is a problem. I come out of the gate on fire in singles. I get to the ball early, set up, do something good. I run down everything.

And then I crash. I am panting, dripping sweat. And we are nowhere close to finished. I start not moving well, and I start missing.

There is something really wrong here. I am fit for my age. I can sprint, run up hills, run up hills backward. I take a weekly private tennis lesson that is grueling. I can run at a moderate pace for an hour. I do core work and upper body work.

Two questions, then.

1. What can I do to work on my fitness for tennis, like right now. I need instant results here, folks. I could go to the track and do some intervals (like, full sprint 100 yards, slow jog 100 yards, repeat). Or I could just continue playing singles and try to get into shape that way. I do have a delicate knee, so I need to be efficient because there is a limited amount I can do without causing myself problems. Is it better to sprint on a track, or are hills better?

2. What might I be doing in singles that is causing me so much exhaustion? My opponents don't seem all that fit, yet I am always the one who needs a crash cart.

[Nellie]

Regarding question 2, are you breathing? Honestly-I used to have a problem with holding my breath (from too much tension) and now I have to think about exhaling during every shot as part of my ritual (split, land, turn, breath/hit).

Also, are you being overactive - are you jumping and hoping a lot during the point with unnecessary movement? Try to have yourself recorded (use a camera if you your never got a video camera) and watch to see if you are calm. remember -be slow to split, fast from the split to the ball. You cannot really move at full speed all of the time.

Also, you could be effected by the weather. I have been struggling with the warmth for the last few weeks.

About question 1, I have found good results from more weight lifting. In particular, I do more lunges and squats. I don't know if you knees will agree. I also do little things - in practice, I stay low and try to continue to stay low with bent knees when I am picking up balls. It sounds like your general fitness level is good, and maybe your tennis fitness may be improved. also, you may just need more singles practice. Doubles is way easier in some ways. for example, I play doubles almost exlclusively now, and don't really serve welll when I have to go every other game because my shoulder is conditioned for every fourth game.

[chlsmo]

I would suggest 2 things:

1. Play more singles
2. Try interval training, see the threads in the Health and Fitness sub-forum. I think interval training will work the fastest, and also more closely simulates tennis.

P.S. I am not a health/fitness type guy. Those are just my opinions/ suggestions.

[tennismom42]

sounds like you're going catabolic to me. Essentially, your muscles are eatting your muscles during competition. This may be because you have no fat to burn or your body simply needs protein during competition (variety of reasons).

Most likely you need a liquid or really absorbent protein before/during/after a match & all during a tournament.

I suggest you talk to a nutritionist a store where they sell muscle-specific products ???? You'll likely be guided to the "Whey" powder protein drinks + glucosemine. The glucosemine will repair the micro tears in the muscles acquired during competition.

[maverick66]

Originally Posted by tennismom42

sounds like you're going catabolic to me. Essentially, your muscles are eatting your muscles during competition. This may be because you have no fat to burn or your body simply needs protein during competition (variety of reasons).

Most likely you need a liquid or really absorbent protein before/during/after a match & all during a tournament.

I suggest you talk to a nutritionist a store where they sell muscle-specific products ???? You'll likely be guided to the "Whey" powder protein drinks + glucosemine. The glucosemine will repair the micro tears in the muscles acquired during competition.

i like this advice up until you said go to a store. not very good. they will try to sell you a whole bunch of stuff you dont need.

Have you ever considered getting your blood work done to see if you actually do have a deficiency? i had that done a long time ago and learned i had low iron so i had to take a mineral drink that had iron in it. i struggled to recover and that was why. i would look into that as most guys i know that were playing at a high level have.

[FloridaAG]

1. Make sure you have eaten and are hydrated

2. Assuming you are otherwise fit as described in your post, and reading many of your threads, my guess is that the problem is stress related - you should try to relax - being tense really tightens the muscles and drains energy. It is just a game - try to relax and my bet is you will not get as tired - as Nellie posted- breathe

[max]

Cindy: this is good advice you're getting. And remember, you have to build up to it, to some extent.

[OrangePower]

Originally Posted by Cindysphinx

Ho, boy. I am starting to see an unfortunate pattern as I try to transform myself into a singles player.

I am so tired after three games of singles that I need to retire.

This is a problem. I come out of the gate on fire in singles. I get to the ball early, set up, do something good. I run down everything.

And then I crash. I am panting, dripping sweat. And we are nowhere close to finished. I start not moving well, and I start missing.

There is something really wrong here. I am fit for my age. I can sprint, run up hills, run up hills backward. I take a weekly private tennis lesson that is grueling. I can run at a moderate pace for an hour. I do core work and upper body work.

Two questions, then.

1. What can I do to work on my fitness for tennis, like right now. I need instant results here, folks. I could go to the track and do some intervals (like, full sprint 100 yards, slow jog 100 yards, repeat). Or I could just continue playing singles and try to get into shape that way. I do have a delicate knee, so I need to be efficient because there is a limited amount I can do without causing myself problems. Is it better to sprint on a track, or are hills better?

2. What might I be doing in singles that is causing me so much exhaustion? My opponents don't seem all that fit, yet I am always the one who needs a crash cart.

1. I'm going to be contrarian, and say maybe play / do *less*. Singles matches are going to take a lot out of you, so you need to have a full tank of gas going into the match. I don't know how old you are, but unless you're under 35, the body needs a few days to recover after an outing before it's back to 100% rested. At least that's the case for me. During the offseason, I play as much as I can to get as fit as possible, but during league, I make sure that I have at least 2 days of rest before an important match.

2. Can't really say without watching you play, but often it's about who is controlling the points. If your opponents are more often than not in control, they will be able to move you around more than you're moving them around. Depending on your style of play, one thing you can try is to stay on the baseline and take balls a bit earlier (rather than standing further behind the baseline). This will take time away from your opponents, and also open up sharper angles for your shots. Give this a shot if you think you can be ok with trying to hit deep balls more on the rise.

[GPB]

I was going to suggest looking at your breathing habits, but the others have covered that. I just want to add that I get out of breath QUICKLY on the tennis courts, and I think it's because I hold my breath without thinking of it.

[Cindysphinx]

Yeah, I think I am holding my breath. I tend to be very tight on the tennis court, and I'm working on it. I tried to work on it today, but I kind of forgot because I was screwing up so many things as it was.

OK, I play again on Monday, and I'll think about breathing.

[sureshs]

Since you seem to be fitness and health conscious, I don't understand it. 3 games is too little to get exhausted, unless you are playing a pro. I assume you get your BP checked - high BP will make you tired even though you are otherwise fit. If everything is OK, it is probably because you are trying some moves now which you didn't do in the past.

[10sfreak]

I don't agree with the "catabolic" part - unless there's something very wrong with your metabolism (and I think it would manifest itself in other ways), there's no way your body is going catabolic after only 3 games. Three games only takes, what, 10 minutes, maybe 12? I just don't believe that's nearly enough time for your body to start breaking down it's muscle tissue.
To me, it sounds more like some of the other posters have already written; you're subconsciously holding your breath, and you're stressing out. Just my 2 cents...

[Jagman]

Cindy, judging from the description of your situation, I would suspect that there are many contributing factors to your current predicament. You have some very good suggestions here already. If I can summarize and add to a bit:

1. Breathe - You acknowledged this may be the primary culprit. An old maxim that I have found useful is to breathe in on racquet takeback and out on the forward swing. In martial arts, this breathing pattern also allows for imparting additional power to the technique. Just don't shriek on the out breath like Sharapova, please.

2. Hydration - This IMHO, is the #1 energy sapper. Very few people properly hydrate before exercise/competition. You have to start taking on board water long before a match and throughout as well. Gatorade is good too, especially for replacing electrolytes, but I like to add water to dilute the high sugar content. The guideline is to watch your output; it should be clear and copious. Dehydration will make you feel like you're wearing cement overshoes.

3. Rest/Recovery - You really don't speak to whenyou are playing doubles. I would think from your previous posts that you are a very active woman and singles play occurs at the end of a busy day and perhaps even after a set or two of doubles. You have to give yourself an adequate period to recover from bouts of intense exercise, as well as enough sleep overnight. Inadequate rest/recovery will make you move and feel like the living dead.

4. Being tense/tight - As I try to tell my son in high school, if you want to see some dramatic improvement in your game, learn to be loose and relaxed as you play. You will become more consistent, gain better control, and introduce some natural power into your game by simply relaxing and learning to use a 70% effort rally ball to construct points. Breathing helps you to relax, as does maintaining a looser grip and keeping a positive mental attitude. Being overly tense does lead to fatigue, and we all know that being tight is simply another word for choking.

5. Singles is a different game. Anticipation and the ability to read your opponent become more critical as you now have more court to cover (perhaps double the area or more if your doubles duo moves well in tandem). Depth of shot, especially on the service return, is also more vital if you want to deny your opponent the ability to control play. Positioning yourself in the court to deny angles to your opponent is another factor that has added emphasis in singles and a slightly different application than in doubles. The fact that you are more used to doubles play probably makes the transition to the singles game a little more angst-filled, which in turn, leads to having more self-doubt, tightness, shortness of breath, etc. For this, the remedy is simply to play more singles and do a little self-study on singles strategy.

It sounds like you get more than enough exercise. If I were to change anything regarding your regimen, I would suggest doing sprints and general movement exercises, especially lateral movement, on the tennis court. The basic line drills used in high school and college should be enough. I'm sure you're probably familiar with some of these. Maybe add some plyometrics for explosive movement. Depending on age, you might consider the addition of an anti-inflammatory prior to matches or workouts. I know I couldn't get by without a couple.

Oh, try not to quit if you think you can safely hang in there. Being a runner, you're sure to be familiar with the concept of the "wall". Sometimes fatigue is something that just has to be worked through. Other times, best to listen to your body. Only you will know which is the case, given the moment.

Cheers!

[tennismom42]

well, poster did say he/she is "really fit for my age." So that's why I thought about the body trying to tap the fat stores.

However I do agree that something may be out of whack with metabolism, breathing and/or time for a treadmill test or physical. We are all venturing into guesses, when really poster's physician should answer!

(personally, I've seen my son go catabolic several times. Difference is he's 18 and it tends to happen after he's played "only" 15 hours of tournament tennis in 3 days at the national level. As adults I still think "going catabolic" is possible, at any level, but at out age it's usually something else. ???)

[slick]

Honestly, no offense but you are NOT fit for your age if you get gassed after only 3 games. I know what I'm talking about, I've done the Hawaii Ironman 4 times. Most people who THINK they are fit are nowhere near fit. Playing tennis, especially doubles will not necessarily get you fit. Even some pros, especially some of the women pros are not in proper condition. I play 4.5 guys mainly and most of them are not in good shape at all and get by on great racquet skills.

The most common problem is excess weight. This cannot be underestimated. The other is using tennis to get fit. Tennis is not an aerobic activity. Everybody walks slowly to pick up balls , sits down between changes. yaks... etc .. etc. Way too much rest and very little aerobic training.

So you either have to change the way you play or do extra training. Personally I run and bike 4-5 days a week and lift weights to get that plus I try to play fast and jog to pick up the balls. The latter doesn't help much if you are playing a "slow player".

Try some extra training and drop any excess weight and you will see a world of difference.

[Cindysphinx]

Slick, you'll just have to take my word for it that my general fitness is good and my weight is good.

I had a physical recently. Everything checks out. That is not it either.

I have cut way back on my distance running over the last year, but I had injuries in 2008. Those are better, so I'll get back to the distance stuff (just one hour at a time) soon and test the foot. Who knows? Maybe my body is missing the endurance benefit that distance running provides.

I play singles tomorrow for 90 minutes. I am going to breathe my head off and see if that helps.

Oh, and the other thing I'm going to do is resist the temptation to run around my BH quite so much. I think I am expending a lot of energy for zero benefit by doing that. If I'm not going to go for a winner or really smack the FH, why not just hit the BH? It's a lot of effort to run around the BH, hit the FH, and then reposition.

[edit: Oh, and someone asked my age. I'm 47.]

[Venetian]

Are you playing younger opponents or ones around the same age as you Cindy? Also, do your opponents look as tired as you do after 3 or so games?

[Cindysphinx]

No, I am playing women who are my age or older. And I would guess that I am in better shape. The fact that they are not tired is what is most troubling.

The other thing I am going to do is be more deliberate about everything. Like Del Potro or Querrey. They just kind of stroll around between points. I have 20 seconds between points, and by golly, I am going to start using all 20.

[Venetian]

Yeah, use that time to recover.

Maybe you're just used to doubles and not having to cover the whole court.

[Cindysphinx]

Originally Posted by Venetian

Yeah, use that time to recover.

Maybe you're just used to doubles and not having to cover the whole court.

Oh, definitely. I spent a lot of last year trying to unlearn bad habits from doubles. There was just nothing that could get me to recover my position. I would hit a shot from the ad court (which is my preferred receiving side) and then just stand there, leaving the entire court open. Then the opponent would hit the ball to the deuce court (on account of how it was wide open and she is not stupid). So I would have to sprint to the deuce court to hit the shot. And then stand there. Then another sprint back over the the ad court that I had left open. A lot of energy got wasted because my failure to recover turned ordinary shots into emergency sprints.

I think I'm recovering better, although my pro thinks I should be doing it more promptly after I hit.

Maybe too much doubles is not a good thing. . . .