Physical and mental

One of the first keys to success in tennis is well-structured physical preparation adapted to the specific characteristics of the sport. Unlike other sports, tennis imposes an inconsistent rhythm , alternating between phases of high intensity and periods of recovery. For a player, being able to manage these variations without losing the quality of their game is essential.

Endurance is crucial for a tennis player, as matches can last several hours. What’s more, the repetition of explosive efforts, such as sprints or powerful shots, requires significant cardiovascular capacity.

• Long-distance running training: Once or twice a week, include running sessions at a moderate pace, lasting between 30 and 60 minutes, to develop your aerobic endurance. This will improve your ability to maintain a sustained effort over a long period.
• Interval training: Alternating short sprints with recovery phases is particularly beneficial for tennis. For example, do sets of 30 seconds of sprinting, followed by 30 to 60 seconds of recovery. Repeat this exercise for 10 to 20 minutes to simulate the intense, short bursts of effort you see in a match.

These two types of training are essential not only to improve your physical endurance, but also to strengthen your ability to maintain a high level of play, even when fatigue begins to set in. Working on your MAV (maximum aerobic speed) can also help you improve your endurance.

Strength is a key factor in tennis, both in the execution of powerful shots and in the stability of the body when hitting shots in motion. Good muscular strength helps to generate more powerful shots and to better absorb repeated impacts on the body, particularly during rapid changes of direction or intense running.

• Strength training exercises: Concentrate on multi-joint exercises such as squats, lunges, deadlifts and bench presses. These movements strengthen the muscles of the legs, trunk and arms, which are involved in every movement on the court.
• Abdominal muscles: Strengthening the abdominal muscles is essential to stabilise the trunk when hitting the ball, particularly at the end of the stroke. Incorporate exercises such as the plank, variations in lateral sheathing and leg lifts.

As well as developing muscular power, these exercises will also improve your balance, which is crucial for effective strikes, even when you’re off balance.
 

Speed and explosiveness are essential for reaching balls quickly, especially in intense exchanges. Fast movement is at the heart of tennis footwork, whether you’re covering ground or moving from a defensive to an offensive position.

• Sprint exercises: Perform a series of short sprints (10 to 20 metres), including changes of direction. This simulates the movements you make in a match, where it’s essential to alternate between rapid acceleration and lateral movements.
• Plyometrics: Exercises such as box jumps or down jumps improve your ability to propel yourself quickly. This increases the responsiveness of your muscles, enabling you to get off to a quicker start in exchanges.

Tennis puts an enormous strain on the joints and muscles, particularly through the rapid movements, changes of direction and shots taken from sometimes extreme positions. Having good flexibility and mobility not only helps to prevent tennis injuries, but also improves the effectiveness of your shots.

• Dynamic stretching before each session: This prepares the muscles for exertion and increases the range of movement.
• Passive stretching after each match or training session: These stretches relax the muscles and help recovery. For example, stretching the hamstrings, quadriceps and shoulders is particularly recommended for tennis players.

To maintain mobility, specialised tennis coordination exercises will help you progress.

As well as the physical dimension, the mental dimension plays an equally crucial role in a tennis player’s performance. The benefits of mental preparation in sport are no longer new when it comes to performance. In such a demanding sport, where every point can influence the outcome of a match, it’s essential to know how to manage your emotions, maintain your concentration and overcome moments of pressure.

Tennis is often described as a “mental combat sport”. Every player faces intense pressure, whether at the decisive moments of a set, or when faced with a series of errors. Knowing yourself well and learning how to manage stress are therefore essential if you are to perform well, even in difficult moments.

• Breathing techniques: Controlled breathing is an effective method of relieving stress. Diaphragmatic breathing (deep abdominal breathing) is particularly recommended for calming down quickly between points. You can also use tennis relaxation exercises to reduce stress.
• Visualisation: This technique involves imagining yourself hitting a shot or winning a match before it even happens. It prepares the brain to experience these key moments in a positive way, which boosts self-confidence in the sport.

Concentration is essential to maintain a consistent level of performance throughout a match. Staying focused on every point, without letting outside distractions or past mistakes affect you, is a key skill to develop.

• Mindfulness exercises: Train yourself to stay in the present moment, unencumbered by external events. This allows you to react more effectively to each shot and not lose focus.
• Routine between points: In tennis, the routine between each point helps to maintain focus. This can include bouncing the ball a few times before serving, adjusting the strings on your racket or taking a few seconds to breathe deeply. There’s also the pre-match routine to help you prepare for a tennis match.

Frustration is a natural reaction when points or games don’t go to plan. However, it’s crucial to learn how to control these emotions so you don’t let anger or discouragement affect the rest of the match.

• Replace negative thoughts: Learn to recognise negative thoughts (“I’m never going to win this match”) and replace them with positive affirmations (“I can still turn this around”). This encourages a proactive attitude.
• Set performance goals: Instead of focusing solely on the end result (win or lose), set yourself intermediate goals, such as improving your first serve percentage or staying consistent on long balls.
   

It’s crucial to talk about advice for parents of children who play tennis competitively. Here are a few key recommendations for providing effective support:

• Value the effort, not just the result : Help your child to understand that every match is an opportunity to learn, whether they win or lose.
• Encourage open communication: Be supportive when discussing emotions or frustrations, without judgement.
• Avoid excessive pressure: Remember that fun should always be at the heart of the game to keep children motivated.
• Work with the coach: Respect the coach’s role and work together to support your child’s development.