Elevate Your Game: Essential Routines for Professional Tennis Players
- Douskas Themis
- Sep 3
- 3 min read
Updated: Nov 30
One of the most important things I’ve realized is that to reach an elite level, you must adopt professional tennis players' routines for every situation. From breakfast to training and even reading, elite athletes follow specific routines. These routines cover what they eat for breakfast, the supplements they take, and their sleep schedules. In my opinion, effective routines in training and nutrition are crucial for success. Let’s explore two paradigms: one for game days and another for practice days.
Game Day Routines
On a game day, let’s say you have your third match scheduled for around 15:00. Here’s how to optimize your day:
Breakfast (8:00-9:00): Start with a nutritious breakfast rich in carbohydrates and proteins. This sets the tone for your energy levels throughout the day.
Snack (10:30): After breakfast, have a protein bar and a piece of fruit or some nuts. Alternatively, a small meal like rice with a piece of chicken can be beneficial.
Warm-Up (10:00-11:00): Engage in a proper warm-up that includes a mobility routine lasting 10-15 minutes. Follow this with a small circuit of 3-6 exercises, doing 5-7 reps of each to activate your body.
Tennis Warm-Up (13:00): As the match approaches, focus on your tennis-specific warm-up. This is crucial to prepare your body for the game.
Post-Game Recovery: After the match, prioritize recovery. Activities like cycling and stretching can help. Ideally, schedule a massage with a physiotherapist.
Post-Game Nutrition: Your post-game meal should be rich in carbohydrates and protein. The number of calories you consume will depend on the duration of the match.
Reflection: Consider a brief practice session on the court (15-20 minutes) to analyze your performance and rest well for the next day.
Supplements: Incorporate supplements to enhance recovery and boost your performance.
Practice Day Routines
On practice days, your routine will differ slightly. Here’s a structured approach:
Wake Up Early: Aim to wake up at least three hours before your practice session.
Breakfast: Have a substantial breakfast to fuel your body for the day ahead.
Mobility and Warm-Up (1-1.5 hours before practice): Engage in mobility exercises and a small warm-up at the gym, totaling around 45 minutes.
Snack: Have a light snack before heading to practice.
First Practice Session: Dedicate around two hours to your first practice. Afterward, refuel with a proper lunch that suits your dietary needs.
Rest: Take a 2-3 hour break to recover before your next practice.
Second Practice Session: Engage in a second practice session for at least one hour.
Dinner and Recovery: After practice, have a nutritious dinner, followed by a massage and recovery routine.
Sleep: Aim for sleep after two hours of winding down.
Supplements: Again, supplements play a vital role in your recovery.
Key Elements of Effective Routines
In conclusion, there are five essential elements to consider for the best routines:
Breakfast: Tailor your breakfast to match the demands of the day.
Warm-Up: Develop a consistent warm-up routine for both practice and game days. This consistency will enhance your performance over time.
Nutrition: Maintain high energy levels with proper meals, including lunch and snacks.
Training Quality: The effectiveness of your training sessions is key. Regularly discuss with your coaches what aspects need improvement.
Supplements: These are crucial for recovery and enhancing performance during both practice and games.
If you want more specific information about how you can optimize your routines, feel free to reach out! Just text me from the chat!
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