Tennis Preparation Tips to Get You Match‑Ready
Ready to step onto the court feeling confident and strong? Good preparation isn’t just about hitting balls for hours. It’s a mix of fitness work, skill drills, and smart planning that lets you play your best and avoid injuries. Below are easy steps you can add to your routine right now.
Build a Strong Base with Conditioning
Start with a conditioning program that targets the muscles you use most in tennis – legs, core, and shoulders. A simple three‑day split works well:
- Day 1 – Leg Power: Squats, lunges, and calf raises. 3 sets of 12 reps each. Add short sprints (10‑20 m) to improve explosive speed.
- Day 2 – Core Stability: Planks, Russian twists, and medicine‑ball throws. Hold each plank for 45 seconds, 3 rounds.
- Day 3 – Upper Body Endurance: Push‑ups, rows, and shoulder rotations with a light band. 3 sets of 15 reps.
Do this for 4‑6 weeks, and you’ll notice better balance and quicker recovery between points.
Sharpen Footwork and Mobility
Footwork decides whether you get to the ball on time. Use ladder drills, cone shuffles, and shadow swings to train movement patterns. Spend 10‑15 minutes before each practice session doing:
- Two‑step forward‑backward ladder runs.
- Side‑to‑side cone drills with a focus on low, quick steps.
- Shadow swings on the move – pretend you’re hitting a forehand, then a backhand, while staying light on your feet.
These drills improve reaction time and keep you from over‑reaching, which reduces strain on the knees and hips.
Racket Skills and Stroke Consistency
Even the fittest player can’t win without solid strokes. Carve out 30‑45 minutes of focused hitting each session:
- Warm up with gentle rallies, hitting 20 balls each side.
- Pick one stroke – forehand, backhand, serve, or volley – and repeat it 50‑70 times, aiming for consistent depth and placement.
- Finish with a pressure drill: play a short game to 7 points, forcing you to hit on the move.
Record yourself occasionally; a quick video lets you spot flaws you can’t feel while playing.
Plan Your Weekly Routine
Consistency beats occasional splurges. Map out a weekly calendar that mixes conditioning, footwork, and on‑court work. Example:
- Monday – Conditioning (Legs) + 30 min of forehand drills.
- Tuesday – Light jog, mobility, and serve practice.
- Wednesday – Rest or active recovery (yoga, easy bike).
- Thursday – Conditioning (Core) + backhand drills.
- Friday – Full‑court rally, focusing on strategy.
- Saturday – Match‑play simulation or friendly.
- Sunday – Rest, stretch, prepare for next week.
Stick to the plan, but listen to your body. If you feel sore, swap a hard session for a low‑intensity stretch.
Stay Injury‑Free with Recovery Basics
Recovery is as important as the work itself. After each session, spend 5‑10 minutes foam‑rolling the calves, quads, and back. Follow up with static stretches – hold each for 20‑30 seconds. Hydration and proper sleep (7‑9 hours) round out the recovery mix.
By combining these elements – conditioning, footwork, stroke practice, a clear schedule, and smart recovery – you’ll walk onto the court feeling prepared, confident, and ready to win. Give the routine a try for a few weeks and notice how your game improves without extra injury risk.
Kieran Lockhart, May, 14 2025
Carlos Alcaraz surprised Alexander Zverev during the 2025 Italian Open by prioritizing watching another match ahead of their potential face-off. The moment shed light on the mental tactics and contrasting preparation styles of top tennis players during a heated tournament run.
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