Tennis release exercises: Improve your game

Published on 10.12.2024

Relaxation is an essential component in achieving a fluid, efficient game of tennis. All too often, beginners and even intermediate players contract their muscles excessively during a match, which reduces their performance and increases the risk of injury. Learning to work on relaxation in tennis not only improves the quality of your shots, but also means you play with less fatigue.

In this article, we present some tennis relaxation exercises to help you develop a more fluid and relaxed game.

1. Why relaxation is essential in tennis

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The link between muscle tension and performance

When you’re tense on the court, your body tenses up and your range of movement is limited. This tension :

Reduces the fluidity of your movements: Tight muscles mean you can’t hit the ball with ease, which can affect the speed and accuracy of your shots.
Increases fatigue: Playing with muscles that are constantly under tension requires more energy, which exhausts you more quickly.
Encourages injury: Repeated strain on certain muscle groups can lead to long-term injury.

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The benefits of relaxation in your game

By learning to relax and release your muscles during a match, you :

Improve the speed of your shots: Relaxed muscles make for faster, more explosive strokes.
Improve accuracy: A relaxed body has more control over the direction and power of the ball.
Play longer without tiring: By relaxing your muscles between shots, you save energy.

2. Release exercises for tennis

Exercise 1: Conscious breathing before and during the match
Controlling your breathing is one of the most effective ways of working on relaxation in tennis:
- Before the match: Take a few minutes to breathe deeply and slowly, inhaling through the nose and exhaling through the mouth. This calms the body and releases accumulated tension.
- During the match: Between each point, concentrate on your breathing to calm your heart rate and relieve stress.
Exercise 2: Relaxing the wrists and shoulders
Much of the tension in tennis is in the wrists and shoulders. Here’s a simple exercise to relax them:
- Wrists: Rotate your wrists in slow circles, first clockwise, then anti-clockwise. Repeat for 30 seconds.
- Shoulders: Raise and lower your shoulders while making circular rotations. This will help relax your muscles and prepare your joints for fast movements.
Exercise 3: Becoming aware of active relaxation
Active release means maintaining a certain level of relaxation while you’re in motion:
- Between shots: Try to relax your muscles immediately after hitting the ball. For example, after a forehand, relax your arm as you reposition yourself for the next shot.
- On the move: When running up to a ball, make sure your movements are fluid and not jerky, concentrating on the lightness of your footing.

3. How to incorporate relaxation into your game

Adopt a relaxation routine

To incorporate relaxation into your game, it’s important to develop regular habits. Here are a few routines you can apply to every training session and match:

Relax before training: Always take a few minutes to relax your muscles before starting a workout. Do some gentle stretching, breathe deeply and mentally prepare your body to play without tension.
Micro-relaxation between points: Use the few seconds between each point to take short breaths and relax tense parts of your body (wrists, arms, shoulders).

Mental relaxation: the key to effective physical release

Physical relaxation also involves mental relaxation:

Visualisation: Imagine yourself playing with fluidity, hitting the ball lightly. This technique helps condition your mind to avoid unnecessary tension.
Focus on the present moment: Don’t let your thoughts distract you. Concentrate solely on the ball and the current point, without thinking about the result or the future.

4. Common mistakes to avoid

Focusing too much on power
Many players think that the harder they hit, the better. However, raw power without release can be counter-productive. With the right release, you can achieve :
- Better ball speed: Smoother movements mean better acceleration.
- Better control: With your muscles less contracted, you can direct your shots better.
Neglecting recovery time
Some players forget to relax their bodies between exchanges. Between each point, it’s essential to :
- Move without tension : When you return to your position, relax your arms and legs to avoid accumulating fatigue.
- Breathe deeply: Calm, deep breathing helps to release the tension built up during the exchange.

5. The importance of a coach to work on relaxation

Why a coach can help improve your relaxation

Working with a coach gives you valuable feedback on your level of tension during the game:

External analysis: A coach can observe and correct the moments when you tense up too much.
Tailor-made exercises: He or she can create specific exercises adapted to your needs to improve your relaxation.

Personalised training plan

With the help of a coach, you can create a training plan that includes regular release exercises:

Session-based training: Plan specific sessions dedicated to loosening up, with breathing and mobility exercises.
Track your progress: A coach can monitor your progress and adjust the exercises as you progress.

Conclusion

Relaxation is an essential part of playing tennis. By incorporating tennis relaxation exercises into your routine, you’ll improve the fluidity of your strokes, gain precision and play longer without tiring. Conscious breathing, wrist and shoulder relaxation and mental relaxation are all techniques that will help you maximise your potential on the court. Work on these aspects regularly with the help of a coach to guarantee lasting progress and a significant improvement in your game.