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5 tips to improve your performance on the tennis court

5 tips to improve your performance on the tennis court

| JUN 29, 2016

 With Wimbledon already upon us, now is as good a time as any to up your tennis game. Ditch those strawberries and cream and level with the pros this summer with our top 5 tips to instantly transform your tennis performance. 

Preparation, preparation, preparation 


This is emphasised time and again by all the top tennis coaches. In every game you play, preparation is key to hitting the best shot. After every single shot, make sure you’re prepared for the next one before the ball is even back on your side. As soon as you’ve taken your shot immediately turn your hips and shoulders to align yourself for the next one.  

Get those feet moving 

Take it from a pro; Venus and Serena Williams’ childhood coach once told them, “Don’t think, just run and hit the ball”. Never let the ball bounce twice. Instead run for it, even if you don’t think there’s any chance you’ll get to it in time.  

Follow through 

A good follow through will ensure that the ball goes exactly where you want it to, with maximum power behind it. It can also decrease your risk of injury. There is no one correct way to follow through but becoming aware of what’s happening after you make initial contact with the ball will massively increase the effectiveness of your shot. 

Eat right 


This can’t be stressed enough. Even on days you’re not playing tennis, eating right is crucial to keeping your body in top condition at all times. The right nutrients can go a long way in increasing your energy levels, keeping your heart, joints and muscles healthy and reducing the risk of injury in the long run. There are certain foods that will promote tennis performance even when you’re not playing or preparing for a match. You should make sure you work these nutrients into your diet as much as possible:  

Vitamin A – This is key for promoting healthy eyesight, something that is crucial for tennis and sports where hand-eye coordination is paramount. Vitamin A also helps to make new white blood cells which your body needs to recover from the intense workouts and micro tears in muscles. This can be found in carrots, kale, spinach, dairy products and egg yolks.  
Zinc – Again, this is crucial to improve hand-eye coordination. Foods that contain zinc include oysters, pumpkin seeds, whole grains, sunflower seeds, animal proteins, beans, nuts and almonds. 
Vitamin C – Vitamin C is essential in aiding muscle repair. Foods that contain this vitamin are bell peppers, dark leafy greens, kiwis, broccoli, berries, citrus fruits, tomatoes and peas. 
Choline – Choline is a member of the vitamin B family and is responsible for your brain’s neurotransmitters. Eating lots of choline will improve reaction times because of this. Tomatoes, egg yolks, peanuts and potatoes are all high in choline. 
DMAE - DMAE is a neurotransmitter that deals with the process required for remembering tactics, techniques and course sequences. Good natural sources of DMAE are salmon, sardines, and anchovies. 
Omega 3 - Making sure to pack in the omega 3 is also important as they are great anti-inflammatories and have proven benefits on your heart and cardiovascular system. This means they can help with recovery as well as keeping your heart and organs in better shape in general. A healthy heart will help you to maintain your stamina throughout games.  



    Stress affects even the best tennis players and can go a long way in inhibiting performance. It is essential to know how to deal with stress when up against a tough opponent or when trying to master a tricky shot in training. When channelled correctly you can use stress to your advantage so finding ways to deal with it is vital. There are a number of ways to manage stress. Practicing mindfulness is a particularly good method and is used by top players such as Novak Djokovic. Yoga is another favoured relaxation method and is used by Andy Murray. Both of these can be practiced as much or as little as you prefer, either as a regular lifestyle choice or a pre-game ritual.  

    With these top tips you’re sure to see an instant and lasting boost in your tennis game. We’d love to hear from you if you have any more top tennis tips so don’t hesitate to get in touch 

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