9-Step Tennis Recovery Routine | Play Better the Next Time You Step on the Court
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- Опубликовано: 24 июл 2024
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In today's video, I present a 9-Step post match tennis recovery routine so you can play better the next time you step on the court.
0:00 Static Stretches
2:19 Change Clothes
3:05 Hydration
04:19 Icing
5:20 Nutrition
8:46 Active Recovery
10:11 Hydrotherapy
11:37 Epsom Salt
14:00 Sleep
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love the "So ein Acker hier, das geht gar nicht" at 13:32 lol
2 hours match, 6 hours recovery
Hahaha das Ende ist ja noch besser!!! „So ein Acker hier, das geht gar nicht!“ 😅😅😅
Well said, thanks!
Great video Nick, i like it!
Great video Nick, thanks for sharing
Great stuff. Float tanks are great for relaxation and soaking in epsom salt.
Thanks for the video Nick, I will take some of your suggestions onboard as I don't really do any recovery steps after playing tennis. The point you made about sleep was important too and I would add that sleeping on a quality mattress helps your body recover well from vigorous exercise. A few weeks ago I bought a Simba hybrid mattress (here in England) and I am now finding I have fewer body aches at the weekend when I play multiple singles sets.
Great tips!! I also find that going to the gym and doing some ultra-light weightlifting feels great for the muscles and for recovery too. Resistance bands are also good for this, especially for the shoulders!
Would definitely recommend rolling out muscles before and after matches. Especially legs and problem areas.
You are right. I know that basketball players do static stretching after match. It was for me important news that can cause even injury if you stretch statically before match.
"so ein Acker hier, das geht gar nicht", love it🤣😂 13:30
Haha, wer hat das denn da im Video gesagt? Hab es nicht zuordnen können, aber gehört 😅
Das ist mir auch direkt aufgefallen. Sehr geil 🤣
Lol, typisch Ascheplatz. In grün... Ohne fluchen ist Tennis eh nicht dasselbe.
I know that area well! That pizza place around the corner is probably one of the best pizza spots in South Florida (I know, not nearly as healthy as what you were eating hahaha). Howard Park down the street with some of the least well-maintained courts in the area, thank goodness there are plenty of other options. Great tips, especially for us 40+ crowd. I'm 45, and playing consecutive days places a pretty good toll on my lower body in particular. The stuff about calf strains in particular resonated strongly (proper hydration has helped). I find that doing some light elliptical machine for 20 minutes or so the morning after playing also helps with that "active recovery" with limited impact on joints. Great content as always, thank you!
Well done
The only Sweetgreens near me is about an hour away in Orlando, Florida. I have never been there before and I will check out next time I go to Orlando.
Thanks for the video, Nick! I've been playing a lot of tennis recently and my body has been feeling the effects of previous sessions and prohibiting me from having effective tennis sessions the following days. It's only recently that I've begun to incorporate proper recovery into my routine and this video certainly helps things. Greatly appreciate the free content. Many thanks.
💯
Fun video Nick! Young guy! Whadd'ya recommend for 77 year olds?And how do you compare green set surface with clay for the knees?
Super important recommendations! I do most of it regularly as I am 49. What I also do regularly and consider it super important is to roll out muscles on a smooth roller (takes 30 min). This I knew form the video by physio of Jack Sock. Really great stuff.
Using a roller is useful beforehand as well, followed by dynamic stretching
Although I am still a few years younger, I would recommend the following to your list.
- cold baht; which is kind of equivalent to icing, but to your whole body (for more infos, search wim hof method. Novak also doing it).
- add turmeric (+ black pepper) to your meal to help with inflammation. Easiest way is to add them to Milk or Soymilk.
Love the channel and your work. Great tips but I'd recommend checking back with practitioners on some of the things because there were a bunch of half-truths in this video (e.g., you seem to suggest lemons have a lot of electrolytes - which they don't - but even if you didn't explicitly say it, suggesting that this is the main reason why you should add them, instead of for example because they just make water taste better, isn't quite accurate.).
Keep em coming, I'll be watching!
Thanks Nick. I started using my stationary bicycle to remove lactic acid from my muscles. Can't say I feel better yet .
At 8:47 as Nick is practicing against the wall, check out how consistent he is hitting the spot on the wall, that's really really good.
he's trash I could whoop him
@@rusty935 haha. Nick is good. I am an instructor and his teaching is sound. I just would not recommend a 2 handed backhand and more emphasis on net volleys and volleying as much as possible.
Oh my god. This is like a summary of things that I DON'T do.
So I shouldn't complain about my impression to recover sort of slow.
Eating good stuff like rice with vegetables, drinking a smoothie each morning doesn't eliminate drinking Coke 5 days a week or sleeping only 4 to 5 hours a night.
And the stretching is something that I hadn't ever done until my shoulder got issues this summer.
So yeah. There is a lot of room for improvement in treating your body becoming more resistant to injuries or fatigue.
To pat myself on the back, I just have begun to go to the gym twice a week to build some muscles to protect my shoulder and back.
Icing is great, but it is not recommended to place the plastic ice bag directly on your skin according to current physiotherapy practice. You do not want to freeze your body part, only cool it down comfortably.. So put a towel in between the icing bag and your skin for about 15 to 20 min.
My personal tip would be: sup or surfing in cold water! trains balance, the core and coordination and cools potential recovery areas! 👌
I love your doctors Caldwell book has helped reverse heart disease My friend read his book and he was written off by doctors Thank
New-found respect for you from a fellow vegan and starch based at that. I have the same diet, and much older than you and no issues practicing many hours a day.
Way to go Nik!!
Cheers,
M
🙌
Cheers guys!!! Fellow Vegan 🌱 tennis 🎾 passionates 😎💪
@@VeganO_MexicanO Cheers!
Guys Get a Whoop arm monitor for you sleep requirement nightly , and strain ,plus recovery. This Whoop device is incredible you get so much about heart and respiratory rate awake and asleep .It even knows and graphs my tennis heart rate as well .
Great video nick, very informative as always and now you're ready to do hot bathtub or pool live streams if you want to 🤣🤣
Lol at 0:33. We need a racquet throwing tutorial next!
I made one a while back but decided against posting it.
Hi Nick. Great video. May I ask what type of tape you are using to stabilize the ice?
I forget the name. It’s a sticky bandage. Like one side is adhesive
Did you throw your racquet? 😂😂😂
I'm 53 and totally in agreement with you. I still compete inter club so practice sessions are 2 hours at least and matches can go on for long periods. Stretching is paramount for me. When I play in the Caribbean (home) I make sure to drink coconut water as the electrolytes in this is very high and great for rehydration. As a Florida resident I'd suggest you try this.
Coconut 🥥 water clever!!!! Vegan 🌱 Stuff btw… thanks for sharing the tip ;)
Mum always knows better!
Thanks for another great video. I've been a whole-foods plant-based eater since 2014, the year I attended two conferences where Dr. Esselstyn, his son, Rip, and many other experts in this field spoke. Thank you for spreading the word about this very effective, evidence-based way of eating for great health.
Love the Esselstyn family 🙌🙌
I’m a lifer when it comes to their teachings 💯
@@IntuitiveTennis me too!
I slightly disagree with those nutritions because it depends on your next target. There is need proteins as well. Of course if you play tennis match the same day it will not be good idea to take proteins. But they are create your basis - muscles. And during tournament is better to eat much more calories.
Another thing I recommend to take extra magnesium and other mineral and vitamins especially in hot humid weather.
Ever try doing a cold plunge for recovery?
No but I want to 🥶
So, I should be in a lot of trouble right now, because I am almost 49.
But I am not, I can still go onto the court and Just start playing.
But any time soon I should start working my body over a bit.
I just turned 54, and my hip is finally gone. Going for a hip replacement in January. After 50, if you are a high level player, most liikely same will happen to you. I have 3 friends in the same category as me. It hits you FAST. Avoid hard courts after 40 is the only advice I can give.
Sweating like absolute maniac :D:D:D
Nik, the small breaded chunks that Novak has on his plate look like Chik'N Nuggets - made by morning Star Farms. It's plant based (mostly wheat and soy) and you can find it in the frozen food section of most grocery stores. They're tasty!
Great video and great channel. Although I don’t love the diet, most tennis players can get away with eating huge amount of carbs because of the calories burned but for a normal person or recreational tennis player that diet will make them fat.
I got the new head extreme a month ago and my grip is about worn out. I was wondering if head is releasing the hydrosprb pro replacement grip for sale in the new extreme color? If so, when?
Ask Head 🤷♂️
You would of had a bad experience with static stretching before playing for the same reason you’d have a bad experience if you tried to fully blow up a cold balloon.
Our muscles are like rubber bands and the key is to gently warm them up by moving them and getting the blood circulating.
Looking good young fella! Let me know when you hit your 50s and we can talk about it together my friend. Hahe I stretch out everyday my friend.
From someone with 4 back surgeries, that back stretch is the worse thing u can do to your back. Never bend forward at the hips when your standing up.
How about cycling to and from the courts? Good warm up, and down. Saves money. Cuts pollution.
Great idea. Used to bike to courts in Germany
FULL spectrum CBD would be another great addition.
07:17 Hey man I didn’t know hell yeahhh 🌱 ✌️
Me Vegan 🌱 for 7 years and Tennis 🎾 passionate for 18 years ;)
💯
Jaaaaaaa endlich ein ordentlicher Schlägerwurf 😂
Wir haben alle darauf gewartet 😁
@meintennisgame 🚁
45 is young…Ethan Hunt is past 60! 💥 😂
ok, but if you have 30 mins and is the must to do?
sleep, apparently :D
You're a vegan?! I've been following you for a few weeks and I am benefiting. But I didn't expect myself to have something in common with you haha. It's good to see athletes like you thriving on a vegan diet. (I have been vegan for 9 years and counting.)
Love your videos!
🙌🙌🍝
Practicing against the wall is good, but right after a match?? Head for the hydration, cool down and get in the pool. Using old balls against the wall is good.
You're right, it's not meat. They're hash browns (a delicious potato dish)
Regarding Federer eating pasta for breakfast, I don't think that's weird. Most american breakfast is just dessert.
All good. But sweating in the car is not because of tennis. It is because it was a hot day!
wow, I'm so surprised you and Novak are vegans. I thought he was gluten free so I'm surprised he's eating pasta but maybe that was a phase. As a vegetarian that's inspiring to see high performance athletes. Love those youtube button pillows. It's kind of funny that you have them but finally got to use it in avideo :)
I think you can get gluten free pasta.
He is not vegan. He eats fish and lean meat.
@@bournejason66 cool; I must have missed it. I remember the gluten free thing b/c it seemed to turn around issues w/ cramping. Just wondering how long the vegan diet has been?
Didn’t know you were vegan for 11 years. That’s wonderful! I bet you feel great and you should know that you have probably saved hundreds or thousands of animals from brutal exploitation and slaughter.
Same here I followed him for the awesome tennis tips and lessons… but now knowing that him is also a fellow Vegan 🌱 tennis 🎾 passionate, I feel very happy for the same reason you mentioned in your comment at the end.
Call Lance Armstrong he will help you about recovery and then the British Tour de France winner. They are experts in stamina recovery and exercise hahahaha
starches=carbs= sugars
As tenniscoach you should not throw your racket away
Why? He is human and has to let go of the stress and frustration
I would too if new rackets weren't $250+
Good video, I would just dissagrea that Novak is GOAT, its Rafa! :)
They all goats ruclips.net/video/ZhNmI750Oxw/видео.html
About Novak diet. He is not eating any gluten or diary and he is not vegan. He eats fish and lean meat. Best regards Kamil
Stretching for recovery is ok I suppose (basically all throughout the match you were stretching) but the real problem is you simply overused the body, you were dehydrated after playing, basically you were in a state of inflammation, simply rehydrate and use cherry extract, avoid all sugars and eat light protein over the next several hours. Bromelain and other supplements can help prevent inflammation. Floating in a pool is good, but stay away from all heat, saunas, as that will only serve to dehydrate more, cool water is best. Also drink and rehydrate every few minutes while on the court.
@@cold_servo_pie Cool water is the first thing anyone should think about when the body is inflamed. Workouts cause inflammation. When the body is overheated and dehydrated from playing in the sun,. why would anyone choose more heat or hot water?? This makes no sense, cool water works to counter swelling, swelling occurs after engaging in heated temperatures. Sugar is pro-inflammatory, sugar causes inflammation, what the body needs during hydration is magnesium, potassium and some light sodium, not sugar, haha. Sugar serves only to bolster inflammation which is the basis for injury and eventually disease. Whoever told you to consume sugar is basically ignorant.
i didnt catch the importance of changing the clothes, except for a little discomfort?