Discover Novak Djokovic’s training secrets: his preparation routine for major tournaments and the way he relaxes and recovers his body. Could you reap the benefits of his techniques?
Novak Djokovic is one among the best tennis players of all time. His success is due, largely, to his commitment and consistency in terms of training. Certainly one of the important thing elements of his preparation is flexibility. To attain it, Djokovic focuses on a mix of yoga, stretching, and tennis-specific training.
Despite the numerous obstacles he’s faced in his profession, corresponding to burnout and fatigue, Djokovic has managed to remain at the highest of the tennis game through lifestyle changes. In the event you’re inspired by his story, you possibly can 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, corresponding to jumps, spins, and changes of direction. Lack of flexibility, however, can hinder these movements and limit the players’ range on the court. In brief, 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 stop 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 concerning 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 inform you what his elite routine relies on that has helped him get where he’s.
To begin his workout regimen, Novak Djokovic focuses his attention on warming up. To accomplish that, he starts with light jogging or a motorbike ride, step by step increasing the intensity.
Then, he proceeds with some stretching exercises, corresponding to the next:
- Inverted hamstring stretch
- Lunges with a lateral tilt
- Squat thrusts
- Reverse lunges
- Scissor lunges
This might be a part of your warm-up and stretching routine, with movements that mimic those normally performed in tennis. The mixture 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 along with his coaches, which lasts not less than 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, an expert tennis player also requires an awesome deal of arm and shoulder strength to give you the chance 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 corresponding to the next:
- Box jumps
- Lateral lunges
- Barbell squats
An article published by the Revista Brasileira de Medicina do Esporte 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 is a practice that connects you with the here and now. In athletes, it has turn out to be increasingly necessary 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. Consequently, 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 every 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 lots of emphasis on it.
For the tennis player, if the body isn’t respected when drained or sick, it won’t be possible to keep up the mandatory level of fitness. Getting a massage or performing foam roller exercises are a very important a part of his recovery routine, each 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 using cold treatments, something Djokovic often employs after his games or when he has an injury.
As well as, Novak spends lots of time inside a private hyperbaric chamber, which 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 fashion, 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 best levels of competition.
Novak Djokovic’s eating regimen
Food plan is a fundamental a part of any athlete’s life and Novak Djokovic is not any exception. Along with being probably the greatest tennis players on this planet, the Serb can be known for his rigorous eating plan and healthy lifestyle.
Certainly one of the particularities of Djokovic’s eating regimen 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 eating regimen. Since then, he’s noticed an awesome 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 energetic, and that his focus and concentration on the court also evolved.
Her eating regimen also includes organic and nutrient-rich foods, corresponding 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 concentrate on regeneration and recovery after a match is vital to his long-term success. Added to that, his gluten intolerance led him to adopt a wheat-free eating regimen, which has supposedly allowed him to scale back the degrees of inflammation in his body. But beyond all that, his eating regimen relies on whole foods which can be 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 additionally a complete commitment to physical training, recovery, and healthy habits. If you would like to improve your performance and even your individual tennis game, adopting some elements of Novak’s routine could possibly be an awesome place to start out.
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