Most Effective Fitness Routine for Tennis Players

Tennis is a moving sport; that should be obvious to anyone who's ever picked up a racket. However, often times players do not make the best use of their practices in order to achieve both technical expertise as well as physical conditions. Dollars to doughnuts, most developing players will spend 2 hours practicing tennis and then performing a fitness routine (maybe cardio, weights, jumping rope, stretching, etc.) for 30-45minutes thereafter. 

What if there's a better way?! There is. For maximum benefits, try performing your fitness routine DURING practices. For example, players could jump rope while the coach is collecting the tennis balls, sprints could be run in between drills, push ups, kangaroo jumps, etc could be immediately performed for missed shots. Performing fitness exercises during tennis practice will ensure that the tennis component is improved at the same time as the fitness component. In other words, players need to understand that fitness is not secondary; it is as important as the rest of the game. However, perfuming exercises at the end sends the message that they are less important (same message is sent when serves are practiced during the last 10 minutes of practice). Furthermore, if the player performs fitness exercises during practice - particularly points - his level of performance will skyrocket. It's one thing to play points or do drills when you're relatively fresh; another to do the same while you're fatigued and sucking oxygen. 

A great way to improve your tennis fitness would be to play a set where the players have to run a sprint (1minute; e.g., ten-ball sprint) between EVERY single game. This will ensure that the player's conditioning will not break down throughout the match. Of even greater importance would be to run 2 sprints before the ever-important 7th game. If you can hold serve while fatigued, well then you're a player. Similar concepts are implemented by the elite military forces throughout the world. Some units perform tough physical exercises and then are asked to perform some mental task in order to determine how the soldier thinks under the pressure. Elite tennis players would benefit from the same type of training.

Tailor Practices/Strokes/Strategy to the Player

It is important for player and coach to come to an understanding regarding not only their respective goals but also their desires and motivations. Just like a square peg cannot be made to fit in a round hole, a player with certain physical and mental characteristics cannot be made to play in a way that does not fit his idiosyncrasies. For example, a tall and lanky player will have a difficult time moving side to side. Therefore, a more suitable game would be to have the player develop a game that is more aggressive in nature. Why should the player be made to spend hours and hours developing his baseline game just to be average?! Similarly, a player who lacks height may have a difficult time covering the net. As a result, this player may benefit more from baseline training than inordinate amount of volleys. Now, it's important for the player to know how to do everything well. As such, by no means should a player be relegated to a limited game style. However, its important - due to limited time and resources - for the player to maximize the practices for efficiency and effectiveness. 

With this in mind, the coach and player should discuss and come to an agreement as to who the player is - physically and mentally. Is the player fast? Is she strong? Is she quick changing direction? Does the player have an aggressive mind frame? Is the player defensive in nature? Is the player a fan of clever plays? In other words, the parties would figure out how the player likes to win points and work their practices backwards from that point. Take for example a player with a monster inside out forehand; a lot of this player's should be based on drawing that mid-court sitter from the opponent in order to capitalize with the player's weapon. As another example, a player who is mostly defensive in nature should focus more on developing a somewhat different set of skills. This player should have deadly returns, great angles and movement as well as the ability to absorb the opponent's power and redirect it to the open court. This player wants longer points whereas a more aggressive player's principal purpose should be to bully the opponent with power and timing. One size does not fit all when it comes to developing one's game and neither the player nor the coach should feel resentful from the experience. 

Matches Are Won or Lose 2-3 Months in Advance

Many times we, as coaches, are approached by eager parents who would like us to fine-tune their kids' games immediately before the tournament ("hey, ________ has a match on Saturday so is it OK if you could give him a good hit on Friday").

My personal theory is that matches are won or lost well in advance of the tournament (CHAMPIONS ARE CREATED ON THE BACK-COURT NOT CENTER COURT). It's how you approach your practices 2-3 months prior to the tournament that has a greater bearing on your results. Sometimes, a "good" practice can in fact be counterproductive because the player is overloaded with new information that s/he has not been able to process, synthesize, implement and refine. Consequently, there is a chance that the player enters the tournament with too many thoughts in his/her mind. This is the fallacy of fine-tuning in that it's difficult to fine-tune something that hasn't been "tuned" in the first place. Second, a great deal of players have the tendency to play better in a tournament when their immediately preceding practices have not been the "best". These players use these bad practices as ways to motivate themselves for the match. In other words, they don't take their Saturday morning match for granted because they know how easy it is to be thrown off their game by the opponent. Such players go out there and actually concentrate better during the match and compete hard for every point. 

As a result, it is more important for players to set up their practices in such a way that they peak for the main event. An effective process would be to have consistency/stamina-focused practices well in advance of the tournament (T[ournament]-minus 2-3 months) and the add more power and precision-based practices as the player gets closer to the main tournament. Smaller tournaments during this period should be used as testing grounds for what the player practices. For example, if the player is working on his backhand, he should try to play some tournaments where he focuses on working his backhand around the court. Maybe go for no winners with his forehand and try to get as much practice hitting backhands as possible. 

Then, as the player gets closer to the main tournament, practices should alternate between consistency, power and precision so that the player is comfortable executing the same on a day-in day-out basis. The last few weeks before the tournament (T minus 2-3 weeks), every practice should contain a consistency, power and precision component. Only after mastering the foundation and fundamentals can the player be assured that some last-minute fine-tuning will have any effect. However, the good results come from the player's knowledge that she's given it her best during the foundational practice stages. 

Components of Complete Practice

In order to maximize the benefits of practice, developing players should incorporate the following components into every practice:

a. Warm-up. The purpose of warm-up is to establish rhythm. In addition to limbering up the body, elevating the heart rate and expanding oxygen intake, a proper warm-up will serve to focus the eyes. Too often, players will step on the court and commence banging the ball without rhyme or reason without establishing any sort of rhythm or sense of purpose. As a rule of thumb, if the player should not move on to the next step until s/he is confident or capable of keeping 100 balls in play. A player who cannot do that is simply not ready - physically or mentally - to move on.

b. Feeding drills. Feeding drills are important because they can artificially simulate either the problem areas of the opponent's game or the patterns that the player seeks to improve. In a sense, they serve as focused repetition - much like elite warriors repeat drills over and over until they become second nature. Furthermore, they can be created to simulate actual match situations thereby enabling the player to recognize the appropriate pattern during match play. The reality is that a lot of "coaches" (or instructors) get stuck in this stage because they are either overworked, lazy or incapable of matching the player's skill and fitness. It is my belief that  practices that revolve around feeding drills exclusively serve to hold the player back in terms of development. The player becomes proficient at artificial drills (looks good on paper) but fails to improve as a tournament player. 

c. Live ball. Live ball training should be incorporated in order to simulate the patterns or problem area when the ball is not perfectly placed on the player's racket. Be it simple cross courts or more elaborate drills, live ball training serves a transition stage from feeding drills to match play. As a rule of thumb, I would never advocate moving to point-play directly from feeding drills. The player should master the live ball before playing points. 

d. Point play. Point playing is an integral part of every practice since, after all, players don't get judged for how they look but by their actual objective results. Therefore, it is important to incorporate point-playing in order to show the student why we're practicing certain things and when/how to execute. If possible (depending on time, resources and energy), the student should cycle from feeding to live-ball to point playing throughout the practice in order to further refine the particular skill.

e. Fitness. Lastly, no practice is complete without some form of fitness mixed in. Again, too many coaches leave the fitness (like the serve) to the end of practice. What kind of message does that send to the player?! That fitness and serves (or volleys) are secondary in terms of importance. If possible, the player should be encouraged to perform fitness exercises DURING the practice; be it jumping rope while the coach is collecting the balls, performing push-ups in between sets, or running sprints between various drills, exercise should be performed both when the player is "fresh" as well as when she's tired. 

LEGO Approach

As a child, I was fascinated with LEGO building blocks. I loved how combining pieces of different shapes and sizes could be used to construct elaborate projects. I believe that the same concept could be used in understanding and improving one's tennis game. As a player, it is important to figure out how to combine the weapons in your arsenal to the maximum effect. Be it serve-and-volleys, chip-and-charges, forehand cross-court (topspin) followed up by backhand cross-court (slice), or swinging volley (FH or BH) followed up by "regular" volley (BH or FH), a player should know how to create the best "plays" with his/her shots.

Often times, it is impossible for a player to construct a complete point from beginning to end as it's the opponent's primary obligation to put up obstacles and defenses ("you're only as good as your opponent allows you to be"). However, by mastering 2-3 shot combinations a player can implement the appropriate strategy while adapting to whatever the opponent is throwing his/her way.

For example, although you may start out the point with the intention of ending up at the net, your opponent may surprise you with his strategy and thereby force you to play the initial stages of that particular point in a defensive position. However, assuming that you have identified a weakness in your opponent's game that makes it attractive to come in, you have to figure out how to translate defense into offense. In this scenario, perhaps a heavy topspin lob, followed up by a swinging volley and then a regular volley will do the trick.

But how are you going to know these combinations unless you have practiced them?! The answer is that if you only practice A-B-C, X-Y-Z are going to seem like a foreign language to you and the shots are going to be difficult to execute on the spot. Therefore, it is important for a practice to include combination drills or patterns in order to be able to identify the pattern during play and have the requisite confidence to execute under pressure. Any stroke can be combined with 2-3 other shots (and then re-combined again in a different sequence) in order to learn how they work in concert. Then, when you are faced with a situation in a match, you can pick and choose the shot-sequence from various drills that you have done in the past and execute the play with confidence.