See how international best tennis player play tennis a day and in a week. Modify your schedule and practice like a pro to be a pro tennis player.
How often do you play tennis? 3 times per week for at least 1 hour each day. Playing at least twice a weak helps you maintain your current tennis skill level. Professional tennis players like Roger Federer, Rafael Nadal, and Serena Williams practices for up to 4 hours a day for more than 3 times a week. The more you practice the better your tennis expertise can improve.
Despite there no being a standard number of times to practice tennis in a week, research shows that majority of tennis players who practice twice a week have maintained their expertise and those practicing more than three times a week have enhanced their tennis professionalism.
Those who skip practicing tennis in some of the weeks have reported a much reduced tennis expertise in the field.
Number Of Times To Practice Tennis
For a non-professional tennis player, doing 20 minutes tennis practice is a good start but not good enough even if you practice tennis for 5 days in a week.
Most pro players claim to practice tennis at least one hour each day for at least 3 days a week. However, most pro tennis players can practice tennis every day.
How Often Do Tennis Pro Play Tennis
3-4 hours practice on a court. Tennis tournament tours including Grand Slam, ATP, and WTA tennis professionals practice for more hours than a common tennis players.
In fact, 3 weeks to the real tournament such as Australian Open, Wimbledon, French Open, or US Open, the tennis pros intensify their daily practice for 3-4 hours.
According to Marketwatch.com, tennis pro practice practice 3 weeks before a real tournament can include being intense on Monday and Tuesday, Wednesday is a bit of body muscle relaxation with moderate practice in the morning, Thursday and Friday is intense practice, Saturday is moderate practice and muscle relaxation, and Sunday is a free day no practice.
An example of tennis workout schedule by Marketwatch.com
| Hours of Practice For Professional Tennis Players | Activity |
| ½ hour | Preparation and stretching |
| 1-1½ hours | Muscle strength and body conditioning activity |
| 3-4 hours | Practice on a tennis court |
During this practice hours, there are specific key activities that are done not just imagination. Lets investigate what an actual tennis weekly workout plan for the famous tennis world champion, Roger Federer.
How Many Times A week To Play Tennis
Most professional tennis player practice tennis about 6 days a week and 1 day off for up to 4 hours of workout activities. However, non-professional tennis players for fun can practice tennis 2 times a week for about of 20 minutes to 1 hour of tennis fun time.
However, how often to play tennis to improve should be at least 3 times a week for a minimum duration of 1 hour. Professional tennis player who can be viewed as having mastered and perfected their tennis skills practice for up to 4 hours.
So, how often should you practice tennis can be at least 3 times or more if you are desiring to be a professional tennis player. Here is a sample tennis routine practice for Federer, Nadal, and Serena, the famous tennis world champions.
Roger Federer Workout Tennis Routine
As of October 2020, Roger Federer was among the top winners of Grand Slam titles. He had won 20 titles. Federer’s titles won include international tennis game championships such as Australian Open, Wimbledon, French Open, and US Open.
Federer practices more than 3 times in a week for up to 4 hours practice a day. As a professional tennis player, he has to practice more times more than the average tennis players. The table below show what actually happens in a tennis practice for Roger Federer.
| Work Out Activity | Specific Activities | Reason For Doing |
| Warm-up exercises | Sideline sprints Butt kicks Jump rope Stretches | Enhance blood circulation and prepare muscles to be engaged in a game. |
| Side Lunge | Side lunge using medicine ball | Enhances body balance, and strength Strengthens abdominal muscles. Improves core. |
| Cone drills | Zig-zagging around cones and you still swing the same time | Enhances flexibility |
| High-intensity interval training | Cardiovascular work outs Anaerobic exercises | Enhances the much needed energy burst capabilities |
| Resistance Band Exercise | Crank up a resistance after placing a ball around the legs | Enhances body buoyancy, flexibility, and endurance |
| Racket drills | Your training partner throws to you three tennis balls to you simultaneously. You have to hit them back to the server before any of the balls bounces twice off the ground. | Enhances eye and hands coordination. Improves tennis player overall body reaction. |
| Volley on the trampoline | Place one leg on a trampoline while simultaneously do tennis volley with a partner. | Enhances body balance |
| Medicine ball shuffle | Back and forth passing of tennis ball to a training partner. | Strengthens core and upper body |
Rafael Nadal Workout Tennis Routine
Just as Federer, Nadal has won 20 Grand Slam titles as of October 2020. As a professional tennis player, Nadal has won most of the major tournament including Australian Open, Wimbledon, French Open, and the U.S Open.
Nadal tennis practice is on a professional level. He practices more than 3 times a week for up to 4 hours a day. Here is an overview of a typical work out plan for Nadal used for a tennis practice.
| Work Out Activity | Specific Activities | Reason For Doing |
| Power Plate | Muscle vibrations using a high speed power plate | Enhances blood circulation Improves muscle strength Improves range of motion Reduces muscle pain or risk to injuries |
| Resistance bands | Resistance band exercises Apply pressure and weight to muscles by varying band resistance | Enhances muscle strength and mobility Enhances speed of muscle reaction to impulse |
| Core body workout | Standing sit-ups using resistance bands Pull-ups Push-ups Medicine ball exercises Balancing acts | Enhances body stamina, balance and stability |
| Stretching | Stretching activities up to 1 hour before and after tennis play | Enhances muscles readiness to be engaged |
Serena Williams Workout Routine For Tennis
Serena Williams has won the most Grand Slam titles, 23 titles in number, in tennis. Serena is the women’s champions in women’s singles. She has also won other titles in tournaments such as the WTA.
As a professional tennis player, Serena Williams, practices more than three times a week. The practice last for about 4 hours a day. On the contrary, women tennis matches on average goes for about 2 to 3 hours but Serena practices for up to 4 hours.
The following is a brief overview of Serena Williams tennis daily workout routine.
| Work Out Activity | Specific Activities | Reason For Doing |
| Sprints | Run around in a field Jogging | Enhances your body movement and running speed |
| Body weight exercises | Shoulder taps Split squats Crunches | Strengthens muscles Stretches tendons and ligaments Enhance overall body balance |
| Abs work out | Bicycles crunches Leg crunches Side and front planks Planks with hip dips | Improve body posture Improve body stability Strengthens core Enhances waistline firmness |
| Leg work out | Warm up Lunges Front squats Step-ups Leg extensions | Builds and tone leg muscles Strengthen bones Enhances overall body fitness Reduces risks of joint pains |
| Body weight exercises | Squats A-skips Push-ups Burpees | Enhances body balance and stability Strengthens muscles Stretches tendons and ligaments |
| Swimming | Swim | Enhances lungs and cardiovascular fitness Enhance body endurance Maintains healthy body weight Helps in muscle toning |
| Total body workout circuit | Hops Jumps Footwork Squat jumps Plank hip dips Standing ab exercise Crunches Shoulder taps | Enhance body stamina Increase body strength Muscle building Enhances body flexibility |
| Dance | Engage body parts | Enhances lung and cardiovascular system Enhances body parts coordination Enhances body strength and stability Enhancing overall body flexibility |
Number Of Tennis Lessons You Need To Play Tennis
Generally, the number of lessons depends with you as the player. On average, how many tennis lessons do I need can range from 2-7 lessons for passionate tennis players to understand the skill of playing tennis.
However, some people may need more lessons to practice. You can train yourself using YouTube videos or you can enroll for a tennis training classes where you meet your trainer physically.
Besides, how often should you take tennis lessons entirely depends on you. However, you should take tennis lessons at least twice a week. For better performance, you should increase the number of your tennis lessons to at least 3 times a week. Most professional tennis player play tennis at least 3 times a week and some do 6 days a week.
How Many Tennis Is Too Much
There is no too much of tennis as long as you have a day break to allow your body muscles to recover and prevent body wear. Most pro tennis players as discussed above including Federer, Nadal and Serena among others do work out every day for a maximum of up to 4 hours but have a free day for relaxation.
Playing Tennis As A Junior tennis player
How Many Hours Should A Junior Tennis Player Train should not exceed 15-20 hours a week. Most scientific studies have proven that for healthy development of juniors, an average of 15 hours tennis play is enough. A study conducted by Tandfoline.com proved that 15 hours a week for juniors tennis players was enough and healthy.
Children aged 8-12 years should play tennis not exceeding 6-8 hours a week. Too much training time to the juniors can cause body wear and is not healthy for their body development.
Fitness training should always be done for junior to enhance their body adaptability to the rapid movement and much needed body coordination in tennis with minimal risk of injury.
Conclusion
The number of times to play tennis significantly varies depending for juniors, upcoming tennis professionals, and tennis professionals. Juniors account for the least hours of practice a day while tennis professionals account for the maximum number of times and duration of a tennis play. How often do professional tennis player practice tennis is at least 3 times a week with an average time of up to 4 hours a day. A day break is good enough to enhance body muscle recovery from practice.
