I haven't been able to play much in recent months and registered for a 4.0 tournament starting 1/16, thinking it will force me to get my game back together. Hit a little bit yesterday and my legs felt sluggish. Any tips/links on how to get back in tennis shape quickly? I'm 39 years old, quick around the court, but only started playing when I was 32. Still lots of gaps in my game, particularly first serve and net, but I'm slowly heading in the right direction year to year. Just moved up from 3.5 last year. Any help appreciated!
First 4.0 tournament of the year! How to get back in tennis shape fast?
- Thread starter wbender99
- Start date
Injured Again
Hall of Fame
Not enough time to work on technique so you will have to play with wbat you have. You can improve fitness slightly in the time you have, more muscular than cardiovascular, so work on movement and footwork drills. This will also help prevent injuries during competition as well.
Outside of that, take a look at your game and see how you most often win points, and how you most often lose points. Try to get into patterns of play that help you win, and see how you can avoid patterns of play where you lose points. Since you say you are quick around the court, resolve to make the match a physical one where you extend points rather than going for riskier shots where you have a greater chance of missing.
Of course, you still have to go for winning shotsmoccasionally just to keep your opponent honest. Just kep a realistic eye on whether that is helping you win points or not.
Outside of that, take a look at your game and see how you most often win points, and how you most often lose points. Try to get into patterns of play that help you win, and see how you can avoid patterns of play where you lose points. Since you say you are quick around the court, resolve to make the match a physical one where you extend points rather than going for riskier shots where you have a greater chance of missing.
Of course, you still have to go for winning shotsmoccasionally just to keep your opponent honest. Just kep a realistic eye on whether that is helping you win points or not.
Injured Again
Hall of Fame
Thanks! Although your screen name gives me pause
Yeah, it's not a great history with me. I've only had one and a half major surgeries due to tennis. The other major surgeries have been due to other sports....
Sorry for all the typos in the last paragraph. Was rushing to get it posted.
Best of luck and just maintain the discipline to keep doing what works best for you. Coincidentally, I also have a tournament starting on January 16th so we're both in the same boat!
Ronaldo
Bionic Poster
Could be "I'm Sick Again" Advice.......................Be The BallThanks! Although your screen name gives me pause
Moveforwardalways
Hall of Fame
You are not going to make gains in technical skill that quickly, but in a couple of weeks you can get some small amount of physical adaptations from training that will help. Go to a sporting goods store and buy a jump rope and a kettlebell. Do some HIIT circuits with kettlebell swings and jump rope daily for 2 weeks. You will start seeing some improvements in conditioning that translate to your tennis game (but not a ton because that’s not much time).
S&V-not_dead_yet
Talk Tennis Guru
Thanks! Although your screen name gives me pause
Ignore my username.
Start hydrating the day before.
Get a good night's sleep.
Stretch dynamically before your match and passively after. If you play more than one match in a day, pay attention to your hydration and nutrition before the next match; don't just sit around watching US Open highlights on the big screen TV in the lounge.
Cashman
Hall of Fame
If you're pushing 40 and have taken several months off, trying to get fit in a week is risible. I would even go so far as to say that you should avoid playing the tournament until you're in good shape, because you are risking injury.
Longer-term, the best thing you can do is slim down and build up your anaerobic fitness. How you do that is up to you. Personally I like to lift heavy and box.
Longer-term, the best thing you can do is slim down and build up your anaerobic fitness. How you do that is up to you. Personally I like to lift heavy and box.
badmice2
Professional
I would spend time on the court and rally (pure hitting). You won't be able to gain a whole lot technically, which means you'll need to find stability with your game wherever you can. You're better off trying to find your rhythm with your strokes and movement, figuring out your comfort zone and how to cover your glaring weaknesses. Beyond that, lets hope luck rolls your way - it's easier to be lucky than good.
vex
Legend
I suggest a mix of things
- 2-3 days: get out and hit with a hitting partner. Get your strokes dialed in. Dont play more than 1 match, don’t pound ur body too much.
-2 days: straight serve practice, I know a break thru is unlikely but for funsies try some first serves where u toss to 12 and swipe up the ball intensely while simultaneously plowing thru it.
- whenever u can - hit a treadBIKE - avoid cardio that pounds those 39 y/o knees. Running is doing as much damage as helping at this point
