Our newest FitPerez correspondent and top Australian pro tennis player, Anastasia Rodionova, is here to answer any and all tennis training related questions!
The world-class female player and current Australian No. 1 in doubles also has the help of her trusted personal trainer, Jason Stacy, to give you the BEST advice possible!
This week, a FitPerez reader named Adam wants to boost his tennis skills on the court, while exercising off of the court, asking:
When I was younger I had no trouble playing three sets of tennis. As I have entered the my 30's I have noticed that I tire a little more easily - especially in the warm weather.
I jog 3 times a week for about 3 miles on each run. I realize that tennis is an anaerobic sport and though my jogging isn't bad for me I feel that it might not be helping my tennis game. Any suggestions?
According to Anastasia & her fitness trainer Jason Stacy:
The jogging is good but you're right, tennis is mostly anaerobic. So I would suggest a few things.
1. Add in some strength training. Some movement based circuits…not so much bodybuilding based. "you can't fire a cannon from a canoe"
2. Add in some sprints/intervals to your non-jogging days OR even better, during your jogs change the pace, distance, terrain. Maybe consider fartlek style runs. They are a great way to improve your tennis fitness.
3. Continually mix things up. Doing the same thing each wk will not only keep you from progressing, it could potentially be like taking steps backwards.
4. Hydration & Food: ensure u are hydrating properly before,during and after. Try drinking a sports drink with approx 5% protein during your tennis. Eat a balanced meal within 30min of training. If pressed for time, consider a quality protein/carb shake straight after, until you can eat.
Proper training is only as good as your recovery!!! Diet or rather the way you fuel your body will play an enormous role!!! A Ferrari is no better than a Kia without the proper fuel!!!!!