If it’s raining outside to the point where the court has puddles on and is unplayable, there are many things you could do to continue improving your tennis. This article will outline 3 things you could do that will impact your tennis performance positively.
1. Physical fitness
Tennis is a physically demanding game and if you want to play to a high standard you will need to work on your strength and conditioning. This is an area of tennis you can improve off court and a fantastic alternative to being on court if it is too wet to play. Components of fitness you should look to improve include:
– Flexibility & mobility
– Agility / change of direction speed (CODs)
– Power
– Strength (upper body, lower body & core)
– Acceleration
– Anaerobic capacity
– Aerobic capacity
2. Mental performance
What are you currently doing year-round to improve your mental performance? Tennis requires you to be mentally tough and what better time to work on your mental game than when you cannot step onto the court. Mental performance topics include:
– Goal setting
– Confidence
– Focus / concentration
– Managing stress & anxiety
– Performing under pressure
– Motivation
– Managing emotions
– Developing performance routines
There are many tools you could look at developing to improve your mental performance on a rainy day such as imagery, positive self talk, modelling & breathing techniques.
Try this: box breathing – breath in for 4 seconds, hold your breath for 4 seconds, breath out for 4 seconds, hold your lungs empty for 4 seconds. Repeat this process for 3-4 rounds and build up the number of rounds you can complete over time.
3. Match charting
Match charting allows you to statistically analyse your game. This is hugely beneficial as it will allow you and your coach to set focus areas to further develop your tennis. There are many things you could chart in a tennis match and some areas include:
– Forced and unforced errors
– First and second serve percentage
– Rally length
– Number of winners hit
– Body language
If you do not know how to chart a tennis match then a rainy day could be a great use of time to learn how. If you already know how to chart a match you could practice by watching a match on YouTube or of yourself if you have footage available to view.
I hope this post was of value to you. I’d love to hear your thoughts, please do send me a message on Instagram (simonjamescoaching).
Thank you for reading.
Simon James
