Fast and demanding, tennis is a sport millions across the world enjoy playing whilst the dynamism and agility required of players provides a perfect workout routine. For the true tennis superstars, however, a couple of stretches and a few practice hits is not enough to keep up their levels of success, and as one might imagine, professional tennis players are constantly training their bodies and maintaining perfect diets so as to win those coveted titles. So, what exactly does professional tennis training require of top players?
The Serbian player is one of the most well known, well respected players in the world, well known for his winning 43 matches in a row during 2011. To do so, Djokovic utilised a gluten-free diet, composing of beans, nuts, eggs, meat, fish, dairy (the last three of which are always as fresh as possible), fruits and vegetables. Whilst such a diet has resulted in the player losing some weight, this has also allowed him to move faster around the court, boosting his game. It obviously works wonders; Djokovic is currently top of the ATP tour rankings according to bookmaker Coral, and is tipped to win the competition outright!
Coached by Pierre Paganini, Roger Federer upholds an uncompromising workout regime, the pair's training sessions amounting to around 100 hours per tennis season, lowing to 10 hours a week during the off-season. Weightlifting, running, lunges, muscle training drills, sprints and medicine ball thrusts that improve agility and core body strength are all employed in order to keep the star at the peak of his physical condition. Alongside an exhaustive workout plan, the player also makes sure to drink a large amount of water - given his very high sweat rate - and a high carbohydrate, low fat and low fibre meal is always served to Federer three hours before any game.
Professional American ATP player Mardy Fish is trained by physical therapist and performance coach Rory Cordial, a man who truly understands the requirements of tennis. The player and coach make sure to use thera-bands wherever possible during exercise routines; these latex bands provide resistance training, whilst improving the user's range of motion and levels of stability, all incredibly important skills for the courts. Exercises include bench split squats, single leg balances alongside external rotations, and rotational cable rows.
Tennis players are some of the most athletic individuals on Earth; try the tips above and you too could be hitting like the greats!