Novak Djokovic is certainly one of the best tennis players of all time. His success is due, largely, to his commitment and consistency relating to training. Considered one of the important thing elements of his preparation is flexibility. To attain it, Djokovic focuses on a mixture of yoga, stretching, and tennis-specific training.
Despite the numerous obstacles he’s faced in his profession, equivalent to burnout and fatigue, Djokovic has managed to remain at the highest of the tennis game through lifestyle changes. For those who’re inspired by his story, you may follow his example and check out a few of these principles in your individual training.
The importance of flexibility in tennis
In tennis, flexibility is significant to permit for high-intensity and explosive movements, equivalent to jumps, spins, and changes of direction. Lack of flexibility, alternatively, can hinder these movements and limit the players’ range on the court. Briefly, it affects the flexibility to compete on equal terms with other elite tennis players.
That is explained within the article published by The Journal of Strength and Conditioning Research, which also justifies how flexibility, especially in tennis, is of important importance to forestall injuries in players. The high physical demand that this sport requires is a risk factor for injury.
Djokovic has worked hard to optimize his flexibility through training and yoga. Let’s learn more in regards to the relevant work he does off the courts to remain in shape.
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Djokovic’s training routine
The 35-year-old tennis player doesn’t stop understanding for a single day. Here, we’ll let you know what his elite routine is predicated on that has helped him get where he’s.
Extensions
To begin his workout regimen, Novak Djokovic focuses his attention on warming up. To accomplish that, he starts with light jogging or a motorcycle ride, steadily increasing the intensity.
Then, he proceeds with some stretching exercises, equivalent to the next:
- Inverted hamstring stretch
- Lunges with a lateral tilt
- Squat thrusts
- Reverse lunges
- Scissor lunges
This may be a part of your warm-up and stretching routine, with movements that mimic those normally performed in tennis. The mix of cardiovascular exercise and dynamic stretching adequately prepares Djokovic for his rigorous matches and helps keep his body in top condition.
After his stretching workout, Novak begins tennis practice together with his coaches, which lasts a minimum of two hours, and sometimes for much longer. Before a tournament, the elite athlete makes his on-court workouts more intense.
Weights and strength training
Djokovic knows that, along with flexibility, knowledgeable tennis player also requires an important deal of arm and shoulder strength to have the opportunity to hit accurately. For this, his training regimen includes push-ups, pull-ups, tricep pull-ups, and bench presses.
As well as, a tennis player also needs lower body strength and stability in order that he can move quickly across the court. To do that, Djokovic performs exercises equivalent to the next:
- Box jumps
- Lateral lunges
- Barbell squats
An article published by the Brazilian Journal of Sports Medicine explains that strength training, together with exercises designed for tennis, is probably the most effective in improving the physical condition of tennis players. Over other alternatives.
Meditation
Meditation is a practice that connects you with the here and now. In athletes, it has turn into increasingly vital to assist your concentration on the court.
A study published in BMJ Open Sport and Exercise Medicine found that mindfulness-based interventions in athletes even improve their physiological and psychological parameters. Because of this, they concentrate higher on the sport and have optimized performance.
Djokovic knows this thoroughly. For a few years he began practicing mindfulness and yoga as a part of his each day routine.
This helps him to extend his awareness of the court and to work on his weaknesses. As well as, Djokovic practices tai chi, which promotes flexibility, balance, and agility; these are fundamental skills in high-level tennis.
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Healthy recovery time
Novak Djokovic understands the importance of regeneration in his training. Due to this fact, he puts a number of emphasis on it.
For the tennis player, if the body isn’t respected when drained or sick, it won’t be possible to take care of the mandatory level of fitness. Getting a massage or performing foam roller exercises are a very important a part of his recovery routineeach before and after matches.
A study conducted by the British Journal of Sports Medicine explained the several recovery methods used to enhance performance in tennis. Amongst them is the usage of cold treatments, something Djokovic often employs after his games or when he has an injury.
As well as, Novak spends a number of time inside a private hyperbaric chamberwhich serves to extend blood oxygen levels and improve his circulation. Theoretically, it accelerates muscle recovery after the wear and tear and tear of every day.
In this manner, the tennis player ensures that he gives his body the time and care it needs to remain in shape and face the challenges of the very best levels of competition.
Novak Djokovic’s weight-reduction plan
Weight loss program is a fundamental a part of any athlete’s life and Novak Djokovic is not any exception. Along with being among the best tennis players on the planet, the Serb can also be known for his rigorous eating plan and healthy lifestyle.
Considered one of the particularities of Djokovic’s weight-reduction plan is that it’s gluten-free. Although he doesn’t have celiac disease, the tennis player discovered that he had a gluten intolerance that affected his performance on the court and his overall health.
So, several years ago, he decided to eliminate the gluten protein from his weight-reduction plan. Since then, he’s noticed an important improvement in his physical and mental performance.
Djokovic has been very open about how eliminating gluten has improved his life and profession. He’s said that he feels lighter and more energeticand that his focus and concentration on the court also evolved.
Her weight-reduction plan also includes organic and nutrient-rich foods, equivalent to fruits, vegetables, lean meats, and fish. He avoids ultra-processed foods and refined sugars.
The goal is at all times to get to the subsequent level
Novak Djokovic’s conditioning routine is the proper combination of on-court training and off-court fitness exercises. His customized regimen, which focuses on strength, endurance, and adaptability, is what drives him to the highest of the tennis world.
As well as, his give attention to regeneration and recovery after a match is essential to his long-term success. Added to that, his gluten intolerance led him to adopt a wheat-free weight-reduction plan, which has supposedly allowed him to cut back the degrees of inflammation in his body. But beyond all that, his weight-reduction plan is predicated on whole foods which are wealthy in nutrients and low in added sugars.
Ultimately, to be an elite tennis player like Djokovic, it takes not only skill on the court, but in addition a complete commitment to physical training, recovery, and healthy habits. If you ought to improve your performance and even your individual tennis game, adopting some elements of Novak’s routine could possibly be an important place to begin.
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