In collaboration with expert runners and our friends from the running blog https://pacepassion.com/, we explore running training for training for tennis players. The author himself, Oleksandr Zagrebelny is a runner, coach, and member of Nike Run Club.
Tennis is a high-tempo, high-intensity sport, which often requires athletes to focus on speed, agility, and most importantly stamina to make it through every game. Running training for tennis players combines all three of these requirements to create the best possible player.
Tennis players should integrate short to medium-distance running into their workout regimes. This enables them to build on the required skills, which sets them up for a significant advantage over rivals.
However, choosing the ideal running exercises is complicated, and balancing fitness, speed, and skills training can confuse many players to such a degree that one is often neglected. Fortunately, we will explore running for tennis players to find out how you can incorporate this into your workout routine.
Why Is Running Training For Tennis Players Important
A quick flashback to the 2012 Australian Tennis Open Final will reveal a tough and intense game between rivals Novak Djokovic and Rafael Nadal. The final lasted 5 hours and 53 minutes, pushing both athletes to not only their mental limits but fitness as well.
It is thanks to these types of games that modern tennis players place a lot of emphasis on their fitness routines and they often use running to achieve this. But why is running so important;
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Improves Stamina
One of the first benefits of running is that it significantly improves the overall stamina of the player. In 2022, a study observing 30 male participants found that performing 12 weeks of running-specific strength training significantly enhanced the maximum and explosive strength in athletes – both things that would significantly benefit any tennis player.
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Speed And Agility
Since running is such a versatile workout, it can be changed to meet the needs of the specific athlete. Instead of doing long marathon runs, short interval runs can significantly improve the speed of the athlete. By adding a few drills, it will boost agility, which enables the player to be more moveable on the tennis court.
Another study in 2018, reveals that integrating interval running like 5 bouts of 30 seconds at a maximum speed over 2 weeks with a 4-minute recovery time improved speed in athletes running the 3000-meter race. It also suggests that it is a cost and time-effective means of improving overall speed, which will significantly benefit tennis players.
However, it still doesn’t make it easier for new tennis players to know where to start;
Running Training For Tennis Players
To become the best tennis player, following a tennis coach will be a must. These coaches often understand exactly what is needed and will design training routines specifically geared toward maximum results.
John McEnroe said; “If you really want to go deep in a major tournament then just look how hard the top guys work.”
So let’s explore some running exercise examples;
Warming Up
Ideally, any athlete should start with a good warm-up routine, consisting of dynamic stretching to get the muscles active. A simple 0.5 to 1-mile jog can also be integrated to ensure that muscles are fully warm and to reduce the risk of potential injury.
Running Routine
The first exercise can be 3 x 800m runs with 90 seconds of rest between each of these runs. Ideally, it should be done at around 75% intensity. This should be followed by a good 3 to 5-minute rest before repeating for a second time.
You can follow this up with shorter sprints, consisting of 7-minute runs for 5, 10, and 15 yards respectively. Repeat each of these 3 times. In essence, you will run at full speed for 5 yards, before walking or jogging back, next do the same for 10 yards, and finish with 15 yards. Each distance should be repeated for 7 minutes.
By repeating this 2 or 3 times per week, you will already see massive improvements in your fitness, speed, and agility.
And remember that a running training session does not need to last you hours. Sticking to a 20 – 30 minute routine should be ample running to achieve the desired results.
Refueling The Body
Once you have completed these exercises, you must rest and follow a well-planned nutritious diet. This will aid in refilling glycogen stores and prevent the body from burning muscles for energy. Ensuring that you consume the right amount of protein will also be highly beneficial.
Conclusion
In conclusion, numerous studies prove that running for tennis players can yield significant results, especially at the top level. While you should not neglect focusing on the intricate skills from on-court training, stepping off the court can take your game to the next level.
With that said, if you are an aspiring tennis player, we would love to read some of your comments on which running exercises you incorporate. Let us know in the comments.