Tennis Focus Q&A
by Todd Scott
Question From Our Readers:
Do you have any exercises and
suggestions for developing a players
ability to keep focus after fatigue
sets in during a match?
Tricky, tricky, wouldn't ya say?
Think about this...
...most of the time when we lose our focus, it's when we're tired,
fatigued, and basically out of gas.
So as we're running out of gas, our focus moves from keeping our eyes on
the ball to moving our lagging behinds towards the ball...
This shift of focus, a lot of times, leaves us to shank an otherwise
powerful winner over the fence and into the pond... So how do we fix it?
How do we make sure we don't get too tired to focus on the ball?
First, let me BRIEFLY explain that tennis is a game that's a large part
anaerobic...Without getting scientific, it basically means your muscles
are contracting without the use of oxygen...
Since, this is the case, that's how we have to train our bodies. Whether
on the court or in the gym.
Hit the gym and train like you're on the court. Grab moderate weights,
hit it circuit style with several different exercises non-stop until all
the reps of each exercise are complete, rest 30-60 seconds and hit it
Here's an example:
Complete 12 reps of each exercise, moving from A1 to D1 without rest.
Once the last exercise is complete, rest 30-60 seconds and repeat 1-2
B1 Reverse Fly
C1 Jumping Lunges
D1 Hammer Curls
Choose exercises that are specifically beneficial to Tennis for every
circuit. And it's okay to throw in a bench press or a traditionally
non-tennis exercise here and there.
The object is to train anaerobically with short rest periods, so your
body will adapt and recover faster.
As your body begins to recover faster, you'll notice, on the court,
you're not getting winded as often allowing you to focus on the ball -
NOT on how much energy it's gonna take you to it.
If you wanna learn how we do it and receive specific exercises and
proven fitness programs to improve your efficiency on the court, then
log on to
Kick Fatigue and Fix Your Focus
Once you begin training in the gym to prepare for the court... take it
to the next step.
The best way to improve your focus while you're fatigued is practice in
that state. This technique is NOT for a beginner.
So be sure that you train anaerobically with weights first, so your body
will already have begun to adapt. Couple this technique with training
like described earlier and running out of gas in the final set will be
your last thing on your mind.
The point is to take it to the extreme and practice in a more fatigued
state than you'll reach in a match.
Here's how to do it:
Take someone that's your 'equal' to the courts for practice. Warm up as
usual, then play a set in its entirety. Once the set is over, rally
First, you'll need a stop watch. Then you and your partner stand on the
doubles line on opposite sides of the net.
On cue, sprint to the opposite doubles line and back twiceas fast as you
can, rest 10 seconds and immediately begin a rally. The object is to
keep the tennis ball 'in play' for as long as possible. As soon as
either you or your partner miss a shot, sprint to the doubles line and
repeat the sequence.
Sprint to the opposite doubles line twice, rest 10 seconds, and then
immediately begin a rally keeping the ball in play as long as possible.
Repeat for a total of 8-10 times.
You'll need to keep a few extra tennis balls within a short distance,
because you'll only have 10 seconds from the end of your last sprint
until the rally begins.
Combine this technique with a Tennis Specific Fitness Program and watch
your game catapult to the next level.
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