Tennis Coaching Melbourne

Post Practice Routine

Perfect practice makes progress. After practising for a long time, our game will become natural, skilful, swift, and steady. The same goes for tennis practice. The more time you invest in practising tennis, the more you’ll perform better in the game.

But putting continuous efforts into the game doesn’t ensure overall benefit to the player, an aftercare regime is also necessary to give better results on the court. A post-practice routine is essential for every tennis player to improve their performance.

A post-practice routine is a set of planned actions that lets the body and mind recover faster. Players who do a regular post-practice routine have the upper hand or are ahead of players who don’t do it often.

Why is a Post Practice Routine Important?

Working extremely hard doesn’t guarantee an improvement in a player’s performance on the court. There is a misconception among the players that the more they train, the better results they will see.

But this is not true; continuous rigorous practice can harm the body or cause injuries. Professional players know how important rest is for a player to recover or replenish energy.

Players who work hard and don’t rest or players who don’t practice at all but rest most of the time achieve nothing. Experts and coaches know how important it is to balance practising and to take time off in any sport.

Here are some steps for a post-practice routine you can customise to suit your level:

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Time alone may provide recovery, but most of the time, tennis athletes do not have enough time to heal sufficiently. Recovery is often ignored or, worse, taken for granted. Below are steps that will help you create a routine to follow after every practice:

Lower heart rate

A player’s heart rate is usually highly overboard after an extensive practice session or a serious match. Lowering it or getting it regular is advised. One can lie on the ground for 5 – 10 minutes to achieve this task.

Stecthching & Relaxing Exercises

Working hard during the previous hours makes your body prone to cramps and muscle stiffness. Stretching helps in immediately feeling better and reducing fatigue. You can use foam rollers to help relax your body.

Light exercise on rest days

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Every athlete knows that muscles need time to heal after a fierce workout; you can still do light exercise on relaxing days, such as walking, swimming, or yoga. Active recovery helps prevent lactic acid buildup, remove toxins, and boost circulation. Changing your workouts can also help you target different muscle groups and use your muscles differently.

Eat Carbohydrates & Protein Rich Foods

Proper nourishment helps to heal. After a practice session on the court, you should take carbohydrates (high glycemic index) with some lean proteins. Carbohydrates revitalise glycogen and give you power, while proteins rebuild broken muscles. The easiest way to do it is to take a shake with you and drink it, which is easy to make & easy to consume.

Take a shower

Pro players go to the ice bath after demanding activities because they know the benefits of ice for the tired body. If you can’t do this every day after practice, you can do it on alternate days or every two days. Alternate hot and cold water while showering and massaging your tired muscles. You will quickly realize how this easy treatment can help you relax faster.

For players, it is advised to look at their careers from a broader viewpoint and acknowledge that it is essential to move forward continuously. Modern sport requires more work from athletes than ever, so you must apply recovery methods for many years. Execute a post-practice routine and have a fruitful career.

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