As tennis trainers, we are continually seeking the most effective tennis workouts, optimal recovery methods, and strategies to help players enhance their physical, mental, and emotional performance.
Finding the right balance is key, as each individual’s needs are unique. However, some fundamental principles are universally important. One of the most critical aspects is incorporating “Rest Days.” We are often surprised by the number of individuals who reach out for advice, only to reveal that their tennis workout plans lack any designated rest days.
Many players believe they don’t need a rest day, but this blog will focus on the significance of rest in the context of a 24-36 hour period with minimal physical activity for tennis players.
Why Include a Rest Day?
Tennis athletes train to boost performance, achieved through gradually increasing training loads—intensifying workouts, greater volumes, and varying frequencies. However, these increased loads can only be managed effectively through regular rest and recovery periods, known as “Training Periodization.” Overtraining occurs when the training load accumulates without adequate rest, leading to decreased performance or injury and requiring days to weeks for recovery.
Without sufficient rest, the body cannot recover, regenerate, or adapt properly. Recovery involves repairing muscle tissue, the nervous system, and the immune system to a state equal to or above the baseline, resulting in physical gains. Understanding and managing the Work: Rest ratio is crucial for optimal performance improvements.
Based on our experience, taking at least 36 hours away from physical exercise each week, especially from on-court activity, is highly effective for tennis players. During this period, activities like walking, massage, stretching, mobility exercises, and gentle yoga are recommended.
Benefits of an Effective Rest Period in Your Tennis Workout Plan
- Muscle and Tissue Regeneration: Exercise causes microscopic tears in muscle fibers and connective tissue. During rest, cells (fibroblasts) repair these tissues, resulting in stronger and more resilient fibers.
- Refueling: Exercise depletes carbohydrates (glycogen) used for energy. Rest periods allow for replenishment of these stores through proper nutrition, hydration, and rest.
- Injury Prevention: Fatigue increases susceptibility to injury due to lower energy levels, partially damaged muscles and connective tissues, and decreased concentration on technique. A rest day allows the body to fully recover and reduces injury risk.
- Mental Clarity: Stepping away from training environments helps maintain freshness and motivation. Without breaks, players can become stale and less engaged.
- Performance Improvement: Regular rest periods prevent burnout and decrease motivation. Players often report feeling significantly better on court once they incorporate a rest day into their routine.
Individual Variability
Athletes vary in their physical tolerance. For example, when I worked with Lleyton Hewitt (ATP #1), his tolerance for training loads was higher compared to others. His body composition, immune system, and cellular rejuvenation capabilities allowed for greater recovery and performance. Conversely, Casey Dellacqua (WTA #26) needed more recovery time despite her ability to work at high intensities. Both achieved high levels of physical conditioning, but their workout plans required different management.
What This Means
All players should be treated as individuals, and their tennis workout plans should be tailored to their body type and tolerance levels, especially for young athletes. Rest and recovery are crucial for their development, as their bodies are constantly changing during growth spurts and physical maturation. Young players often lack the mental maturity to recognize their limits, leading to overtraining, decreased motivation, and injuries.
Common Issues and Solutions for Effective Rest and Recovery
- Keeping Up with the Crowd: It’s common to feel pressured to match others’ training intensity. Remember, quality is more important than quantity. Martina Navratilova emphasized that players often train too much without sufficient quality. Prioritize a balanced plan with effective practice and recovery.
- Lack of Communication: Effective planning requires communication between the player, parents, coaches, and trainers. Understanding all aspects of a player’s schedule helps tailor the training plan and ensures adequate rest.
- Training/Tournament Scheduling: Balancing training and tournaments can make scheduling rest days challenging. Scheduling a rest day on Monday often works best, but any day can be effective as long as it’s planned.
- No Biofeedback: Collecting feedback from players about their energy levels, performance, sleep quality, and emotional state helps tailor the training plan. This feedback is crucial for assessing the effectiveness of the program and preventing injuries.
- No Training Plan: Having a well-defined training plan is essential. A structured plan provides clarity and helps monitor progress. Knowing when a rest day is scheduled allows players to work harder with a clear purpose.
- Letting the Athlete Dictate the Plan: It’s important for coaches or trainers to set the training plan with input from the player and their support team. Allowing players to manage their own training may lead to overtraining and injuries.
What to Do on Your Rest Days
Consider activities like foam rolling, stretching, mobility exercises, hot baths, massage, breathing work, and gentle yoga. We offer a Tennis Yoga & Injury Prevention program designed for rest days and throughout the week.
Adequate sleep is also crucial for recovery. Aim for 8-10 hours of quality sleep per night, going to bed before 9 pm and waking up between 6-7 am.
Conclusion
Understanding the benefits of rest days is essential for improving performance and preventing injuries. Incorporate a rest day into your or your player’s training plan and educate them on its importance.