What exercises to prevent getting tired from trying to hit harder?

[EddieBrock]

Lately I've been trying to get more on my GS and putting maximum effort into my shots when I have time to setup. I'm hitting much bigger and trying to really use my legs and whole body as much as possible on every shot. Hopelly I can shorten points and put forth less effort in the long run, but now I'm tiring myself out much faster than ever.

For example, when I rally with my coach he's hitting right to me and I'm tired after 20 to 30 minutes, whereas before I wouldn't get tired until we played games or did drills where he made me run. I tried hitting like this a few more times and it's the same thing. Even if I'm not running my legs feel tired and I'm out of breath.

Am I better off doing explosive leg exercises or slower, eccentric type or something else?

Normally what tires me out is running up for drop shots or sprinting side to side. Getting tired from just hitting when the ball is hit right to me is new.

 

[vokazu]

Eat and drink something that won't make you run out of energy quickly. Dates, bananas, nuts, chia seeds and so on. Don't eat too much right before exercise. Don't consume caffeine before tennis. No soda, no energy drinks, no processed food.

 

[socallefty]

You are probably holding your breath during points which is a common issue for uncoached players and that makes you breathless/tired since your muscles are not getting enough oxygen. At lower intensity hitting, it probably doesn’t bother you enough, but now that the ball comes back faster it is likely bothering you more. Try to exhale more actively during rallies and see what happens.

 

[Fintft]

Also how many times per week to you play and exercise?
It's a big step from playing once a week, to three times (or more)/week, it helps.
You could also jump rope (or just do jumps), do core exercises, toss a medicine ball (like a rugby pass), use a chest expander, etc.
Speaking for myself, I also need to lose weight....

 

[EddieBrock]

You are probably holding your breath during points which is a common issue for uncoached players and that makes you breathless/tired since your muscles are not getting enough oxygen. At lower intensity hitting, it probably doesn’t bother you enough, but now that the ball comes back faster it is likely bothering you more. Try to exhale more actively during rallies and see what happens.

Something I've noticed is I'll sometimes involuntarily grunt when hitting. Maybe you're right I'm holding my breath during points.

Also how many times per week to you play and exercise?
It's a big step from playing once a week, to three times (or more)/week, it helps.
You could also jump rope (or just do jumps), do core exercises, toss a medicine ball (like a rugby pass), use a chest expander, etc.
Speaking for myself, I also need to lose weight....

Usually I play 2 to 3x per week and do some kind of exercise almost every other day so I exercise 6 days a week. I do strength 2x/week and some kind of flexibility once.

 

[Slicerman]

Could it be possible that you're accumulating fatigue from over-exercising? 6 days a week at higher intensity seems a lot.
Or maybe cardio needs some more attention?

 

[tjanev]

do HIIT burpees. If that doesn't get you in shape, then you have other issues

 

[PKorda]

1. Core
2. Legs
3. Play more tennis

 

[Redfrogger2]

Plyometrics.
Box/depth jumps.

 

[EddieBrock]

Could it be possible that you're accumulating fatigue from over-exercising? 6 days a week at higher intensity seems a lot.
Or maybe cardio needs some more attention?

Besides tennis I'm doing strength training 2 days and stretching/yoga or something gentle the other day. You think lifting weights on non-tennis days could contribute to cramping?

do HIIT burpees. If that doesn't get you in shape, then you have other issues

How many would you suggest? I was thinking of trying this workout when I only play tennis twice during the week. Especially with this exercise

Wasn't sure if that or something slower like this would be better

1. Core
2. Legs
3. Play more tennis

When I workout I never do core exercises. I figured all the other movement and tennis would be enough. However I tried to do a core workout and I think it's pretty weak. I tried doing this and could only do a little bit and had to rest over and over during every exercise

Plyometrics.
Box/depth jumps.

So plyo would be better than eccentric? That's what I thought since it's more like tennis. I have a few plyo workouts I can do

 

[travlerajm]

Just add some weight to your racquet so you don’t have to swing so hard.

 

[Bud]

Just add some weight to your racquet so you don’t have to swing so hard.

Exactly. Take it up to about 15 oz.

 

[onehandbh]

Jump rope and try to keep your upper body loose and relaxed.