USTA junior tournaments - recovery tips

topspinnerMN

New User
Lately my son has been playing a lot of tennis in three day USTA tournaments. Last tournament he played 3 singles matches and 2 doubles matches in 24 hours. So his legs are almost gone on the last of day of the tournament and ends up losing to opponents he usually beats. This depends on the draw. If he gets seeded opponents with matches lasting over 2 hours in the early rounds, his performance drops in the later rounds. Any suggestions to help him recover for the next day? I'm thinking of pulling him out of doubles tournaments but he seems to enjoy doubles a lot. Would diet help him recover faster? He loves junk food like french fries, doughnuts and burgers. He does eat fruits and vegetables but he gets most of his calories from junk. Due to the amount of tennis he plays, he doesn't gain any weight from all the junk food he eats. He is in 96%tile height and 70%tile weight. Any cool down routines post match to help him recover?
 

socallefty

G.O.A.T.
Why does he eat so much junk food? Encourage healthy eating habits as it is good for his health both now and long-term - eating foods that reduce inflammation will definitely help with recovery. Playing both doubles and singles in the same tournament seems to be too much if he wants to do well in singles.
 

ChaelAZ

G.O.A.T.
He loves junk food like french fries, doughnuts and burgers. He does eat fruits and vegetables but he gets most of his calories from junk.

As @socallefty mentioned, he is really eating towards inflammation and lower performance there with highly processed foods and high sugar. So try to lean more towards clean meats and lots of veggies. Complex carbs like rice and then fresh fruit. Still okay to have SOME fast food, snacks, or treats, but sounds like it is the reverse of his current diet.

It is hard to convince younger players of that though, so good luck there.

Cool down I liked having kids walk out a bit and do light stretching. Lots of water (no electrolytes or such unless they are sugar free). And then Cold dips or shower if available.
 

topspinnerMN

New User
@socallefty @ChaelAZ Thanks for the tips. I'll have him cut down on junk food. He will do it if I tell him it will improves his performance. I didn't think it mattered that much as he is skinny anyway and thought it would be tough to get that many calories from just fruits, vegetables and complex carbs. He is super hungry after those long matches and I'd let him have whatever he wanted.
 
a long time ago now, but when I played in junior tournaments, I would not also play doubles in the bigger higher weighted tournaments. My dad used to give me leg massages after matches, especially the calves and hamstrings which helped quite bit to relieve the tightness that would develop. Also, make sure he does a proper dynamic warm-up prior to each match and does not just go to the court cold, that makes a big difference by the end of a long weekend. And at the end of the match, a proper cool down, not just plop down on a couch, bed, or what have you.
 
a long time ago now, but when I played in junior tournaments, I would not also play doubles in the bigger higher weighted tournaments. My dad used to give me leg massages after matches, especially the calves and hamstrings which helped quite bit to relieve the tightness that would develop. Also, make sure he does a proper dynamic warm-up prior to each match and does not just go to the court cold, that makes a big difference by the end of a long weekend. And at the end of the match, a proper cool down, not just plop down on a couch, bed, or what have you.
Great advice. What’s a practical cool down routine? Mild walk? A short slow jog around court?
 
Great advice. What’s a practical cool down routine? Mild walk? A short slow jog around court?
I suggest what USTA says: https://www.playerdevelopment.usta....rformance_Strategy_Doesnt_End_at_Match_Point/

For me, a mild walk, a slow jog, an exercise bike etc. and dynamic stretching. Just something to keep your muscles moving as you get to a relaxed state. I have a massage stick also that I use after matches which is helpful. When I go from intense to nothing without that transition, my muscles tighten up quickly. All us old USTA league players play a match, then get in our cars and drive home immediately afterward. For me, if I do that without cooling down or the massage stick, my legs get so stiff when I get out of the car. the cool down and massage help a lot.
 

topspinnerMN

New User
I suggest what USTA says: https://www.playerdevelopment.usta....rformance_Strategy_Doesnt_End_at_Match_Point/

For me, a mild walk, a slow jog, an exercise bike etc. and dynamic stretching. Just something to keep your muscles moving as you get to a relaxed state. I have a massage stick also that I use after matches which is helpful. When I go from intense to nothing without that transition, my muscles tighten up quickly. All us old USTA league players play a match, then get in our cars and drive home immediately afterward. For me, if I do that without cooling down or the massage stick, my legs get so stiff when I get out of the car. the cool down and massage help a lot.
I've seen Rublev on a stationary bike right after a long match on TV. Now I know why!
 

EP1998

Semi-Pro
Everything off the court is just as important as the time on the court. Make sure he is hydrating during the match and the night before with an electrolyte drink. Epsom baths are also effective.
 

socallefty

G.O.A.T.
Epsom baths are also effective.
I feel like Epsom salt baths relax my muscles too much and it is hard to generate racquet head speed (RHS) the next day early in the match. So I take Epsom baths only if I am not playing a match the next day and use other bath salts otherwise. I would suggest Epsom baths only after the tournament is over.

I have the same issue when I get a massage with a muscle relaxant like Arnica.
 

10sbeast888

Hall of Fame
seems the elephant in the room is this "3 singles matches and 2 doubles matches in 24 hours"... assuming it's best of 3? not even pros can handle that load.

holistically, isn't a playing style adjustment called for? nothing drastic..

Will H has this 'new rules in tennis' he and the aussie metrics dude talked about pros going s+1 going to the net asap, and r+2 going to the net asap. win or lose the work load will likely be cut in half... and if you go to the final rounds, the other kids already have pounded each other to exhaustion.
 

topspinnerMN

New User
seems the elephant in the room is this "3 singles matches and 2 doubles matches in 24 hours"... assuming it's best of 3? not even pros can handle that load.

holistically, isn't a playing style adjustment called for? nothing drastic..

Will H has this 'new rules in tennis' he and the aussie metrics dude talked about pros going s+1 going to the net asap, and r+2 going to the net asap. win or lose the work load will likely be cut in half... and if you go to the final rounds, the other kids already have pounded each other to exhaustion.
Its not best of 3. 3rd set is always a 10 point tiebreaker with USTA, at least in the matches he played. He plays singles Friday at 4pm, next day doubles at 9am , singles at 10:15 , doubles at 12.30, singles at 2pm. He usually reaches semi finals. So he ends up playing doubles and singles on Sunday, even if he loses in semi finals due to the 3rd and 4th place match.
Yes, he needs to work on finishing the points early but he doesn't have a huge serve yet, neither does his opponents. So rallies are longer. I've been encouraging him to approach the net more often so points end much earlier.
 
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