What to Do and To not Do Earlier than a Main Tennis Occasion

The tennis season has barely begun, the primary Grand Slam is about to start out and I assumed it could be applicable to speak about small issues that may be necessary to achieve a significant match.

The state of affairs I’ll develop is for contestants with an opportunity at profitable a Grand Slam. The situation is Melbourne, Australia, Australian Open. You possibly can extrapolate this to any match of significance with similar situations.

Many gamers, both by sheer anxiousness or as a result of they don’t assume they’re effectively ready for a significant occasion, are likely to overtrain and to enter a collection of occasions that in the long run are counter productive for the match the place they actually need to do effectively.


– Over prolong yourselves in extraordinarily lengthy observe matches or match matches the week earlier than a significant occasion.

– Enter 2 and even 3 tournaments in a row earlier than a Grand Slam or a Main tennis occasion.

-Enter an ATP/WTA skilled Match the week previous a Grand Slam or a Main tennis occasion. This can be a NO NO for a title candidate…particularly in the event you think about your self one. Take Roger Federer for instance.

– Overtrain or practice too onerous the week previous a Grand Slam or a Main tennis occasion considering that you simply want additional coaching hours in an effort to really feel assured. As an alternative it’s time for tapering.

– Go to the fitness center and “pump some iron” the week earlier than a Grand Slam or a Main tennis occasion.

– Go for lengthy runs the week previous a Grand Slam or a Main tennis occasion.


– Begin working 6 weeks earlier than the Grand Slam or a Main tennis occasion 5 to six hours a day, tennis, psychological, bodily and regeneration coaching. Tapering on the finish of two week coaching, play the primary match ideally on the third week. (Sure, in periodization coaching it’s referred to as a Microcycle)

– Enter an official match ATP/WTA three weeks earlier than the Main or Grand Slam, play onerous and attempt to win it.

– The following 2 weeks needs to be concentrated in preserving your reflexes, response time, basic energy, velocity and resistance alive, with a discount in courtroom time and bodily situation time to 2.30/3 hours. Use loads of selection in workloads and depth in all coaching sectors.

– Within the week previous a Grand Slam or a Main tennis occasion or any match, neglect about drills and repetitive work and simply give attention to matchplay, pointplay and selection.

– Enter an exhibition or play just a few pleasant matches the week earlier to the Grand Slam or a Main tennis occasion.

That is the easiest way to get match play with out the stress from ATP/WTA factors or rankings…and it lets you strive something you’ve got practiced or want to nonetheless observe.

– Do begins and brief sprints to stimulate your response time and velocity.

– Preserve exercises outdoors the courtroom brief, diverse, attention-grabbing and full of life.

– Smile loads take pleasure in what you are doing have a great time doing it.

– Get pleasure from your observe companions make them your pals and admirers.

WHY NOT enter an ATP/WTA skilled Match the week previous a Grand Slam or a Main tennis occasion?

– As everyone knows there isn’t a quantity of coaching that may retrograde the pure cycle of regeneration of our cell system which matches in excessive and low cycles of roughly 21 days.

– Taking part in a profitable match the week earlier than the Australian Open is a NO NO. Taking part in 7 days at a terrific value of bodily and psychological sources can drain you of a lot wanted vitality for the Grand Slam Match.

– Additionally, contemplating that the Australian Open is one other 15 days including as much as a complete of twenty-two days as much as the ultimate, it signifies that you would rescue the primary 5 days on the Australian Open. However, bodily you’re virtually doomed to lose within the subsequent 10 days, as a result of after 12 to fifteen days your crimson blood cells begin to die and the pure low crimson blood cell rely will come into play. This lowers your bodily efficiency by 30% or extra, leading to psychological and bodily fatigue and sloppy efficiency, which ends up in essential psychological lapses in shut matches. As we noticed within the ultimate of the US Open 2007, the place Novak Djokovic was a sufferer of the solar, lengthy matches, a horrendous schedule and the failing of his regenerative system in different phrases his crimson blood cells or the dearth of.

– Some attempt to cheat with EPO and different means to compensate for the dearth of crimson blood cells, however scientists and science labs know that Superman doesn’t exist!…and even when the athlete doesn’t get caught for EPO the implications will be dire: EPO for instance, thickens the blood to some extent the place the danger of coronary heart assault rises by 90%!


– One other issue to take into accounts is the parable that training within the solar makes you extra immune to it! That could be a full fable. If you’re effectively conditioned, the week earlier than a Grand Slam such because the Australian and through the Australian, in case you are a contender attempt to observe very early within the morning or very late within the afternoon or evenings after sunset.

– Keep as a lot away from the solar as attainable. Save each darn ounce of vitality in your matches, coaching within the Australian solar is suicide, you simply do not want it. (After all you’ll need some coaching within the solar, however maintain it to a minimal)

– When you are within the match, there’s a nice temptation to enter a swimming pool on the resort or elsewhere. Simply DON’T! Swimming solicits muscle teams that can make you gradual and even result in poor coordination.

– Use the Jacuzzi for a quick second (max. 5 minutes) for brief regenerative and rest proposes. Hurry, don’t stay too lengthy, it will probably flip you right into a marsh-mellow for the following day.

– Do NOT lay within the solar to get a complete tan, the solar will sap your vitality!

– If you’re scheduled to play in a day match take the next precautions two or three days earlier than and through the tennis matches:

– Drink at the least 5 to eight liters good clear water the day earlier than. Sure you’ll go to the bathroom loads however you’ll need the fluid reserves.

– Eat the same old carbohydrates, jams, cheese, milk, müsseli, corn flakes, fruits an occasional beer or glace of wine (in case you are of age) and so on…and sleep, sleep loads!

– On the courtroom Do Not eat bananas! It’s the most ridiculous factor you are able to do! Bananas take 3 to 4 hours to digest and they’ll simply drive necessary and mandatory blood into your digestive system that in any other case can be utilized in different components of your physique to generate or convey vitality particularly to your lungs and muscle tissue (oxygen & glycogens)!

– Take a watermelon already sliced and eat it at each break from sport one.

– Take your your energy bars and electrolytes with you however, in the event you want a pump/kick, drink just a few swigs of Coca Cola simply earlier than the closing phases of every set and particularly earlier than the Tie-breakers! After all you’ll have to take care of a attainable sugar low after that, however you gained the set!

– Do NOT await bodily failure to occur. Take precautionary measures in opposition to the solar and fatigue earlier than it occurs, as soon as heatstroke or cramps begin it’s to late!:

1-Use a hat protecting the again of your head/neck if attainable (from the primary sport on!).

2- Cool off your head with water or a towel crammed with ice from the primary change over!

3- Use the a towel crammed with ice cubes on the again of your neck and go away it there all through each change over of the match!.

4- Use one other towel crammed with ice cubes at each change over and rub your legs with it completely (quads, hamstrings, calves and arms too!)

5- In any respect change overs Drink Water, clear cool contemporary water (don’t drink overly chilly water and drink in small gulps)

6- As I mentioned earlier than, eat watermelon, loads of watermelon.


There may be loads extra, however somethings are actually personal, like the quantity of kissing you do along with your woman buddy! Let me inform you, it didn’t appear to have negatively affected Björn Borg tennis efficiency, quite the opposite he was doing nice! Again within the seventies whereas I used to be enjoying the Turo below 18’s and the Barcelona Open qualies, I noticed Björn nearly each night glued to his woman buddy’s lips on our resort stairs! Boy that satan was a world champion Kisser! However, you ought to be extra severe than Björn and seek the advice of along with your coach or coaching crew earlier than taking any of such measures. (smile)

All the most effective in your match!

Supply by Sergio Cruz

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