Swedish tennis pro Roger Federer trains hard during the summer in scorching Dubai. The tennis champion (who holds the record for most singles Grand Slam wins) practices daily. Though blazing hot, Federer runs sprints before participating in one-hour conditioning sessions with a focused and driven coach. After a series of two-on-one drills, Federer finishes practice with set play. If you want to train for tennis like Federer does, prepare yourself for rigorous conditioning and almost non-stop movement.
The Training Equipment You’ll Need
Training requires the same tennis gear and equipment as actual game play, including a racquet, a ball, and a carrying bag. Additionally, training equipment should include weight-training tools, net checkers, special training racquets and ball machines for tennis, which is the most crucial piece of court equipment for training on one’s own.
Strength Training and Conditioning for Tennis
The USTA (United States Tennis Association) has a strength and conditioning program for pros in training. You can follow their suggested exercise program, or you can use the program’s activities to build a dynamic strength and conditioning program for yourself. It helps if you’re working with a trainer, but that’s not entirely necessary. The program includes:
· Dynamic warm-up exercises
· Run form drills
· Movement training and tennis-specific conditioning
· Strength training exercises
People are sometimes confused when strength training is mentioned in terms of tennis. Tennis isn’t a sport of big muscles, but strength training for your core and joints is necessary. It’s important to work your abdominals, obliques, back, and hips. The most important joints are your shoulders, elbows, and wrists. Increasing and improving flexibility is also quite important.
If you want to train like Federer, you’ll come to the tennis court ready to sprint before a vigorous gameplay session. According to the New York Times, “Federer played an average five sets a day, this after a conditioning session with Paganini and an hour of drilling.”
That level of work ethic is going to be difficult to master, but it begins with sprinting. So do some repetition sprints—50 to 100 meters-- before every practice. Rest after every three to four sprints, and increase your reps and sets as you go. Also include footwork drills, such a sprinting side to side.
Partner Up for Competitive Play
Federer takes on two young players at a time during his training. He doesn’t play doubles; he plays double on a single, and he’s the single…And, he wins. Incredible right? It will take time before you’re able to take on two players at once, so focus on even games to begin.
Practice one-on-ones and two-on-twos. Luckily, there will be plenty of willing partners at school. During breaks and holidays, ask a sibling, parent or friend to join you on the tennis court. It doesn’t always have to be competitive, it simply matters that you’re engaging in practice.
Eat Like the Pros
If you’re not maintaining a healthy diet, you’ll never be as good as the pros. No matter how hard you work out, you won’t get the results you want if you’re not eating right. You need the proper fuel to energize your body, so avoid processed foods, unhealthy fats and starches. Embrace a lean diet consisting of healthy proteins, healthy carbs and good fats. Natural and organic whole foods provide the best diet for tennis professionals.
Do you think you have what it takes to be the next Roger Federer? If so, get prepared for hardcore tennis practices. The main idea is preparation; it’s the key to building strength, agility, and ability. If you practice every day and push yourself to the absolute brink of your abilities, you will most certainly improve. Someday, you might even find yourself playing on the same courts as the pros.