By now everyone has almost forgotten about all the fuss and buzz of the ATP Finals as well as Swiss becoming the grand DAVIS CUP CHAMPIONS. So with winter approaching at full pace, with rainy days stealing our on-court hours (for all us living in California without any indoor courts) we should use this offseason to improve our fitness level.
I know it is hard with travel plans, Christmas and holidays luring us to just forget about everything but make sure to keep up at least basic fitness level.
Here are some essential tips to do so
1. Running
It can be any form of running, anywhere from jogging to doing short sprints. Running is for sure the best way to keep in shape. I suggest 2-3 times a week 30 minutes of interval running (keep changing pace every 30 seconds). Finish with light cool-down jog for at least 5 minutes.
2. Uphill Walking
is actually one of my favorites fitness activities. It puts a lot of pressure on building leg muscles, plus it has a benefit of being out in the nature and enjoying the beauties of late fall and early winter. If you are lucky enough to be vacationing somewhere warm this winter (like a beautiful Dubai beach from my trip few years ago….photo above), with never ending summer you can trade uphill walking with beach jogging. I found this form of fitness to be a bit easier comparing to interval running and more forgiving on the injuries (particular knees and back). So therefore if you are not in the age group 15-30 years (i am missing those years dearly), perhaps this is the way to go 🙂
3. Swimming
If you are like me and suffer from chronic back pain, swimming might be a good solution to keep up your fitness level. I try to swim at least 4 times a week, mixing up all the strokes for about 30-40 minutes. I found this form of fitness to be low impact on my body. It might not give you the same preparation as interval running but it will strengthen all your muscles.
4. Agility Ladder Drills and Jump Rope
Agility training is good for all the quick fast turns on the court. I recommend approximately 20-30 minutes 3 times a week a mixture of agility ladder and jump-rope. There are several drills that can be performed on the ladder. Please stay tuned for the next blog where we will provide several instructional videos about agility training.
Until then make sure to pick either running, uphill walking or swimming to sustain or increase fitness level after Thanksgiving break. Happy December everyone!
