Season is here and the Boca West Country Club has some new enhancements to its very active tennis program including placements for foursomes on a 70-inch screen on the tennis patio and game arranging six days per week for men and four days per week for women.
Now how to stay in shape for all this tennis? Rising Boca West partners with WTA star Christina McHale, who most recently captured her first career singles title at the Japan Open.
McHale stresses the importance of warming up and cooling down before a match, to avoid injuries and recover more quickly. Other tips from McHale include:
Continuous work on endurance, power, agility and speed
Develop and maintain a strong core
Hydrate extremely well before, during and after a tennis match
“Fitness is a huge part of the game right now so for an amateur, it's really important to develop good fitness routines with a strength and conditioning coach.” She went on to say that she has some exciting exhibitions planned at Boca West this season.
When asked for how she prepares for a match, she said, “I try to prepare the same for all my tournaments and not treat one any different than the other. I try and always give myself a process goal going into every tournament and that helps keep me focused on how I want to play versus getting caught up in results.”
John Joyce serves as Boca West Country Club’s tennis pro. In an interview with Joyce, he offered tennis fitness tips for all ages.
“Everyone needs basic correct swing patterns in order to have consistency with their shots. But for the amount of time most seniors have to put into the game, I believe more focus should be placed into doubles and positioning drills that you actually use when playing.”
In order to protect knees, shoulder and elbows, he recommends:
- Proper warm up with Dynamic flexibility exercises before playing.
- Strength training exercises for the legs such as leg extensions, leg curls and lunges to strengthen the leg to help prevent knee injuries.
- Core strengthening exercises to help with back issues.
- Practicing proper technique which helps prevent elbow and shoulder injuries.