Another episode of the Tennis Quick Tips podcast is available! This week’s episode is all about you to get on-court energy – fast! In it, I give you my best tips for upping your zip on court when a long match has you dragging. You can listen to this episode by clicking on the gray media player above or by listening in with your favorite podcast app. You can also subscribe in iTunes by clicking on this link: tennisfixation.com/itunes.
Below is an edited version of the transcript for this episode that you can read through for notes or to get more information.
As I'm recording this, we're heading into the final weekend of the Australian Open. Oh my gosh. Do I love watching the Slams.
For one thing, it means that tennis is on TV constantly. Especially with the Australian Open. Given the time difference, it’s on early in the morning. It’s on again late into the night. And then you can watch replays all day long. It’s also all over Twitter and Facebook and if you haven’t been on the Australian Open app, well, you’re missing out.
So when I’m watching the Slams, I’m always amazed at the level of play of tennis pros. And I’m not just talking about their tennis skills, which are of course, super human.
I’m also talking about just their overall physical fitness. Their ability to keep their energy up and sustain play over 2, 3, 4, sometimes even more, hours, in brutal conditions. And we’re really seeing that in Melbourne this year. Last week, temperatures were hitting well into the 100s on court. Water bottles were melting. Fashion statements were being thrown out in favor of ice vests. Players were passing out on a regular basis.
But in most instances, players at the pro level keep their energy levels up and going no matter what. So how can we do that? How can us regular human beings keep on playing tennis over the course of a few hours? How can we get the energy to make it through a three setter when we have to?
Well, being in good physical condition is a start. But no matter what shape you’re in, there are some simple steps you can take during any match to get on-court energy fast. Here are the ones that I know work because I’ve used them myself:
1. Stay hydrated.
This is a tennis tip that applies in so many situations but, if you need on-court energy fast, you must stay hydrated. Dehydration quickly zaps energy and impairs physical performance. It can also decrease alertness and concentration. My drink of choice – water. But I also have some recommendations on electrolyte replacement drinks and you can find those in a previous episode of Tennis Quick Tips called “Hot Weather Tennis Essentials” which is at tennisfixation.com/quicktips8. I’ll put a link to that in the show notes for this episode. So, how do you know if you’re drinking enough water? Your urine should be pale yellow in color. And yes, that means you should be looking at the color of your urine. I’m married to a urologist so I don’t think there’s anything at all weird about that. If your urine is darker than pale yellow, you’re not drinking enough water.
2. Eat something.
This is such a simple tip but it can have a huge impact on your game. I myself have seen my energy levels sky rocket just by eating a banana or orange slices in the middle of a match. Because if you’re hungry, your energy will be low and that will definitely impact your tennis play. You’ll also find it harder to focus and keep on task. So be sure to eat a healthy meal well in advance of your match and pack some portable snacks in your tennis bag that you can munch on during changeovers and between sets.
3. Take a mental break.
Even if a match is going your way, but especially if it’s not, taking a break can be a great way to put some life back into your game. Now I’m not talking about faking an injury or any other type of gamesmanship. Instead, I’m talking about taking a bathroom break between sets. Getting a drink of water on changeovers. Taking the full 20 seconds you’re entitled to when serving between each point. You may not think you need a little break to regroup but you probably do. So take advantage of what you’re entitled to and give your brain the small break it needs.
So, real quick, my three tips for getting on-court energy fast are:
- Stay hydrated,
- Eat something, and
- Take a mental break.
If you apply these as you’re going into that third set, you may be able to power your way through to victory. Apply them throughout your match and maybe you’ll be able to avoid even having to play that third set.
Well, those are my tips for getting on-court energy fast. And I guarantee that the pros at the Australian Open are using all of these tips to get them through their matches. So what are you doing to up your energy levels? Let me know by adding your comment to the show notes for this episode which you can find at TennisFixation.com/quicktips28. I’ll have the show notes there and an edited transcript of this episode meaning you’ll be able to get a written version of these tips. I’ll also link to some other great resources on hydration, nutrition and mental focus.
Quick Tennis Fix: Bring Your Own Snacks
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