Learn more about pain relief for tennis players; 5 Essential Parts of Tennis Player Recovery 1. Hydration. Hydration is a key part of recovery. Even a 2% loss of body weight due to dehydration can have a major negative effect on your muscle strength and power. 1 You should drink a fluid volume that’s equal to the amount you lost from sweating. Your goal should be to drink 20 oz. to every pound of body weight you lost during the match.
This Recovery in Tennisbooklet is a culmination of a multi- year project undertaken by the Sport Science Committee of the United States Tennis Association (USTA). Recovery is a complex paradigm focusing on recovery from training— session to session, day to day and week to week. Recovery is also vitally important during training as well as in competition between matches and between days during multi-day tournaments.
INTRODUCTION. This Recovery in Tennis booklet is a culmination of a multi- year project undertaken by the Sport Science Committee of the United States Tennis Association (USTA). Recovery is a complex paradigm focusing on recovery from training— session to session, day to day and week to week. Recovery is also vitally important during training as well as in competition between matches and between days during multi-day tournaments.
Stretching. Static stretching can help you lengthen out those tight muscles and increase your flexibility. The arm, shoulder, lower back, hip, and calf muscles are all very active while playing tennis and commonly tighten up. Gently stretch these muscle groups to improve circulation, flexibility, and recovery.
If you are sore a day or so after a match, take a whirlpool for 10 mins and get a good static stretch for 10 mins along with a few minutes of foam rolling. Many athletes use ice baths as a recovery method.
9 Post-Match Recovery Strategies for Tennis Players #1) Hit Some Extra Balls. This is something that may come as a surprise to you, but many players actually go out for a... #2) Light Jog or Bicycle. The second strategy adopted by many players is to go for a light jog on a treadmill or hit the... ...
The type of recovery food/snack consumed during short recovery periods should be easily digested carbohydrate sources.70 Players should avoid foods that are high in fat, protein and fibre to reduce the risk of gastrointestinal issues during a subsequent event.67 As there can be interindividual differences in gastrointestinal tolerance to certain foods and fluids, players should also take into consideration their individual preferences and previous experiences when selecting the timing ...
Of course, there is the same concept in tennis and we usually talk about recovering. Your goal is to recover to the correct place on the court in order to be in the middle of the ANGLES your opponent can play. The most common mistake is to recover to the middle.