Training for Senior Tennis

Get Fit and Stay in the Game

Why Fitness Comes First for Senior Tennis Players

Training for senior tennis has been a chore for me! Without a membership to an indoor club, finding ways to get ready is difficult to say the least.

Staying active is more important as we age, and tennis is an excellent way to keep moving. However, playing tennis after 50 requires a smart approach to fitness. Without proper preparation, the risk of injury increases. The key areas to focus on are mobility, cardiovascular endurance, and strength.
Post the pandemic shutdown and just post any Canadian winter, I know for a fact that it has been hard for many seniors to get back out on the tennis court. While I have focused on tennis in this article, everything said here could apply to pickleball and paddleball if those might be the sport of your choice going forward.

Improving Mobility for Tennis

Mobility is crucial for older players to maintain flexibility and prevent injuries. Here are some exercises to incorporate:
• Dynamic stretching: Arm circles, leg swings, and torso twists before play help warm up muscles.
• Yoga and Pilates: These low-impact workouts enhance flexibility, balance, and core strength.
• Foam rolling and massage guns: These aid muscle recovery and reduce stiffness post-match. A high-quality massage gun, available on Amazon, can be a game-changer.

Cardiovascular Fitness for Tennis Endurance

Tennis requires bursts of speed and sustained endurance. Seniors should aim to build cardiovascular fitness with:
• Brisk walking or hiking: Start with 20-30 minutes, 3-5 times per week.
• Cycling: A Saris M2 bicycle trainer is an excellent indoor option for safe, joint-friendly cardio.
• Interval training: Short sprints or fast-paced walking boosts stamina for tennis rallies.

Strength Training for Senior Tennis Players

Strength training helps prevent injuries and maintain power in your shots. Try:
• Resistance bands: Great for low-impact strength building, especially for arms and shoulders.
• Bodyweight exercises: Squats, lunges, and push-ups improve overall strength.
• Light dumbbells: Exercises like bicep curls and shoulder presses build upper body endurance.
Suggested Pre-Tennis Weekly Routine
• Monday to Friday: Alternate strength sessions with cardio days (e.g., brisk walking or light cycling). Add a 5-10 min stretch post-exercise.
• Saturday: Rest day for recovery. Treat yourself to a foam roll or gentle yoga session.
• Sunday: Light hitting practice on the court, focusing on technique and movement.
If you’re playing 1-2 matches a week, reduce strength sessions to 2 days and make stretching a daily habit.

Best Food for Senior Tennis Players

Nutrition plays a huge role in performance and recovery. Seniors need to focus on foods that promote joint health, maintain stable energy levels, and reduce inflammation.

Essential Nutrients for Senior Tennis Players

• Protein: Lean meats, eggs, beans, and Greek yogurt support muscle maintenance.
• Healthy fats: Avocados, olive oil, and nuts help with joint lubrication.
• Carbohydrates: Whole grains, fruits, and vegetables provide long-lasting energy.
• Hydration: Water is key, but electrolyte drinks like BioSteel can prevent cramping.

A Daily Off-Tennis Meal Plan
• Breakfast: 1 slice of whole grain toast, avocado, 2 hard-boiled eggs, and a handful of walnuts.
• Lunch: Grilled chicken salad with leafy greens, cherry tomatoes, cucumbers, and olive oil dressing.
• Snack: A banana and Greek yogurt for protein and potassium.
• Dinner: Grilled salmon, steamed broccoli, and quinoa to pack in those omega-3s and nutrients.
A Tennis Day Meal Plan
• Pre-Match: A smoothie made of a banana, oat milk, chia seeds, and a pinch of honey. READ about the Smoothie Diet here.
• Mid-Match: Hydrate with BioSteel electrolyte drinks. Toss in an apple or granola bar for quick energy.
• Post-Match Recovery: Grilled turkey wrap with spinach, accompanied by coconut water.
Supplements for Senior Players (Always consult your doctor first!)
• Magnesium: Reduces cramping and muscle tension.
• Omega-3s: Alleviates joint inflammation and improves mobility.
• BCAAs (Branched-Chain Amino Acids): Aids muscle recovery post-match.
• Collagen Peptides: For joint health and to keep those knees court-ready.

Special Diet Considerations for Seniors

If you have arthritis, diabetes, or high blood pressure, your diet needs extra attention.
• Arthritis: Omega-3-rich foods like salmon and flaxseeds reduce inflammation.
• High Blood Pressure: Reduce sodium and focus on potassium-rich foods like bananas and spinach.
• Diabetes: Monitor carb intake and choose complex

Overcoming Common Senior Health Concerns in Tennis

Many seniors hesitate to return to tennis due to existing health conditions, but with proper preparation, the game can be enjoyable and beneficial.

Playing Tennis with Arthritis

• Warm up thoroughly with dynamic stretching.
• Use a lightweight racquet to reduce joint strain.
• Wear supportive shoes with good shock absorption.

Managing High Blood Pressure on the Court

• Stay hydrated and avoid caffeine before playing.
• Take breaks between points to avoid overexertion.
• Monitor your heart rate with a smartwatch.

Tennis and Diabetes Management

• Keep snacks on hand to maintain blood sugar levels.
• Drink plenty of water to prevent dehydration.
• Choose morning or evening matches to avoid extreme heat.

Tennis Vacations for Seniors

Now that you are all jazzed up by playing tennis, you are going to want to improve your game. You can book trips to all inclusive clubs to some basic sports camps. Here are a couple of ideas to research depending on your budget.

Tennis Resorts in Canada and Beyond:
• Club Med Quebec Charlevoix: Offers lush mountain views and tennis courts.
• Tennis Clubs in Spain & Greece: Amalfi-like views and endless sunshine await.
• Monte Carlo Bay Hotel & Resort (Monaco): Play like a pro overlooking the glittering sea.

Or beyond that, you may want to seek inspiration for your game from the pros!. Here are 3 links to my reviews of a couple – The National Bank Open in Toronto and Montreal, and The Monte Carlo Masters 1000.

Finding Tennis Resources for Seniors

Want to elevate your game this summer?

Local Tennis Clubs & Coaches

• Community centres often run 50+ tennis programs. Search online or pop by your nearest club.
• Some Canadian tennis clubs offer veteran discounts or free beginner’s workshops.
• For those of us in northern climates, year-round tennis can be expensive but search around you will find someone, somewhere, always willing to play. For example, in Toronto’s High Park, there is a group of tennis enthusiasts who will shovel the snow off a court to get a game in during the winter if the temperature and conditions are good. Definitely not “old people tennis”.

Senior Tennis Leagues

• Check out Tennis Canada or provincial tennis associations for leagues and tournaments. Look under the “Players” and or “Tournament” tabs to find out more.
• If you are one of my US readers, USTA is very organized and many regions have tournament for all levels, all ages of players.
• European countries often host spectacular senior tournaments for recreational and competitive players.

Serve, Rally, Repeat

Conclusion

Tennis is one of the most satisfying sports to pick up, no matter your age. Don’t think of it as old people tennis. But with proper training, nutrition, and guidance, you’ll stay fit, have fun, and discover a whole new community of passionate players. Whether you’re smashing a forehand in Toronto or enjoying a sunny league match in Monaco, the key is preparation. Follow these tips, book your tennis vacations, and remember to stay hydrated.
Now, grab that racket and get back on the court. We’ll see you on the baseline! 🎾

Please note: the opinions expressed in this post should never be construed as advice. The thoughts are based on my experiences and those of my friends and family. Whether traveling, exercising or other activity it is always a matter of personal preference.  Find what you like and enjoy and share if you want with us all!
Also: If considering a change in diet, exercise, nutrition and or supplements, you must consult your medical practitioner to make sure that what you are about to embark upon doesn’t interfere with your current treatments.