How Yoga Reshaped the Sport of Tennis

Whenever you see the likes of Rafael Nadal battering the ball round a tennis court docket, it may not be instantly clear how yoga and tennis match collectively. Nonetheless, yoga has been a key ingredient in improved tennis health, and it’s modified the best way the sport is performed.

During the last 15 years, skilled tennis has turn into a way more bodily sport. Gone are the times of serve and volley and half time professionals; tennis is now a really demanding full-time job. 

The place a standard individual could have the weekend to get better from a protracted week at work, an expert tennis participant should get better from gruelling lengthy matches whereas travelling and maintaining intense hours of observe.

This implies execs must discover a technique to successfully and effectively take care of their our bodies, have interaction in lively restoration and enhance their on-court efficiency in a time efficient method. If solely such a factor existed…

Right here’s the place yoga has proven to be a significant device!

The Execs Turning to Yoga

{Many professional} tennis gamers have turned to yoga over the previous twenty years to offer this supply of restoration and suppleness that they so desperately want while grinding it out on the skilled circuit. Though lots of the highest paid and high ranked gamers will journey with physios and bodily trainers to assist with their restoration, yoga has turn into an integral a part of many gamers’ routines. 

Even on the pictures we take without any consideration such because the serve, the physique is beneath monumental stress, and tennis participant’s our bodies should be extraordinarily versatile to cope with this. This takes an enormous quantity of bodily coaching, and yoga is now a elementary a part of this. 

Now we have seen many gamers partake in yoga on social media, reminiscent of Grigor Dimitrov, Sam Querrey, Kei Nishikori, Andy Murray, Roger Federer and Kevin Anderson. There isn’t any doubt that the overwhelming majority will now use yoga, Pilates and dynamic stretching to assist of their restoration and advance their flexibility on court docket. 

Yoga – Taking Djokovic to the Very High

No participant has embraced and embodied the total yoga expertise greater than Novak Djokovic. One of many foremost traits that has set Djokovic aside from the remainder of the sector over the previous 15 years has been his physicality. 

Modern-day tennis requires a novel mixture of power, rotational energy, pace and suppleness, particularly within the trendy sport. Novak has excelled on this space along with his distinctive flexibility and power from totally outstretched positions. 

In some ways, Djokovic has pushed the sport on to new bodily ranges, by his flexibility, agility, and energy, and yoga has been a key a part of this. His unimaginable physicality makes the court docket really feel small for an opponent and overwhelms them, forcing them into errors that they might not often commit. 

Since bursting on the scene in 2008 and profitable his first Grand Slam on the Australian open, Djokovic has been heralded as one of the versatile gamers on tour. That is essentially all the way down to his dedication to yoga which has helped him with respiration difficulties, decrease again ache, on court docket efficiency and psychological readability. 

Coincidentally (or not,) Djokovic has racked up 17 grand slam titles in that point and has spent an infinite variety of weeks ranked the primary participant on the earth. 

The video under is an early instance of Djokovic explaining simply how helpful embracing yoga has been for his tennis profession: 

A Key Aspect of Tennis

Following Djokovic’s success in dominating males’s tennis for the very best a part of 10 years, many different skilled and mature gamers have taken to yoga as a means to enhance their tennis. 

It’s now clear to see how yoga has reshaped the sport of tennis, bringing additional athleticism, and importantly, permitting gamers to play on the high stage for longer. Yoga has definitely been an instrumental a part of making the physicality of the trendy sport extra sustainable, together with shaping new footwork methods and taking part in kinds that push the sport on to new ranges. 

How Yoga Improves Your Tennis

Yoga has reshaped how tennis gamers transfer on the court docket and get better and strengthen their our bodies off the court docket. Extra particularly, it’s nice at enhancing a number of particular areas associated to tennis. 

Bettering flexibility

Yoga stretches out your muscle mass and tendons over an prolonged time frame, permitting them to calm down and turn into extra versatile. That is nice for tennis since improved flexibility will increase your vary of movement. 

This picture may be frequent place in Yoga, however it’s additionally creating flexibility that’s important on the tennis court docket.

Having the ability to transfer by a full vary of movement means that you can attain balls you in any other case wouldn’t have the ability to, whereas enhancing your energy era. With a full vary of movement, you may twist totally in your serves, prolong by your forehands and backhands, attain down low to volleys and switch defence into assault on a stretching passing shot. 

Harm Prevention

Yoga helps with joint decompression which is a key profit in tennis. Your again, hips, knees, and shoulders are sometimes overused and muscle imbalances are commonplace in tennis gamers. These happen when the physique is asymmetrical and you employ one facet much more vigorously, which in fact occurs rather a lot in tennis. 

Holding yoga poses additionally helps with blood circulation and helps stop muscle soreness and stiffness. These components help in muscle restore and restoration, together with strengthening the related tendons. 

Steadiness and Posture

Performing yoga correctly requires sound posture and physique construction. Subsequently, doing yoga usually helps by realigning your physique to its pure and wholesome kind. That is additionally nice for harm prevention and enhancing your vary of movement.

Many yoga poses additionally require an excessive amount of stability to carry for any size of time, so in fact this may even be improved within the course of! Steadiness is a key component to taking part in higher tennis, because it means that you can be nimble and alter course extra effectively. 

Psychological Readability

One of many often-overlooked features of yoga is the psychological calmness it gives. Throughout a yoga session, you can be concentrating solely on the duty in hand. Most yoga positions have interaction virtually all muscle teams and completely different areas of your physique, so while enhancing your hand-eye coordination, you’ll even be fairly preoccupied. 

This, together with the endorphins launched from the exertion, give a fantastic sense of calmness and psychological readability after a yoga session. This will then be transferred into different areas of life, together with onto the tennis court docket. 

High Yoga Positions for Tennis Gamers 

Beneath are a number of of essentially the most helpful yoga positions for tennis gamers. These poses will stretch and strengthen essentially the most used muscle mass in tennis and assist you to enhance your sport. 

Cat and Cow Motion

This place is implausible for releasing stress within the backbone and again muscle mass, together with enhancing breath management.

Pigeon Pose

The pigeon pose is crucial for stretching out hip flexors and glutes, two elementary physique components used for tennis. 

Revolved Triangle Pose

This pose is nice for stretching the higher physique. You’ll relieve stress out of your chest, backbone and shoulders by rotating by the pose, together with enhancing stability. 

Tree Pose

The tree pose helps to stretch and strengthen the hips, while predominantly focussing on stability. This can be a difficult pose for tennis gamers.


Yoga has undoubtedly had a job in shaping skilled tennis, however it’s not simply within the professional sport that it will possibly make a distinction. 

Each tennis participant needs to proceed to benefit from the sport properly into previous age with out affected by the niggling accidents that tennis usually includes. Yoga is a tremendous technique to defend your self from among the most typical tennis accidents, and there are such a lot of advantages in addition to this. 

Yoga has modified the sport of tennis on the very high, and it will possibly even have a optimistic impression for you. 


Editor’s observe: This can be a visitor submit by William Palmer, a former school tennis participant and founding father of Having suffered from power accidents, he has embraced yoga as a technique to preserve him taking part in the sport he loves.

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