Maintaining Peak Tennis Performance: Tips for Players Over 40

Tennis is truly a sport of a lifetime that allures all ages with its blend of athleticism, strategy, and skill. However, as we reach beyond our 40s, maintaining our tennis ability becomes more of a calculated endeavor. While our body may not be as spry as it once was, numerous strategies and tips may help tennis fanatics maintain their game well into their 40s and beyond. Whether you are a casual player, or thinking about starting tennis, or a competitive United States Tennis Association (USTA) league player, like me, here are a few tips that I found helpful to maintain my tennis performance after hitting the 40-year milestone:

Prioritize Injury prevention and add cross-training to your routine

As we age, the risk of injuries becomes more prevalent. Prioritizing injury prevention through proper warm-ups, stretching routines, and strength training focused tennis exercises may help players over 40 reduce the likelihood of injury. In addition, incorporating cross-training activities such as yoga, swimming, cycling, etc. may help improve your flexibility, cardiovascular fitness, and overall strength, complementing your tennis game and helping reduce the risk of stress injuries.

I make it a priority to exercise regularly (5+ times a week) off the tennis court, and always take at least 5-10 minutes to stretch and warm up before playing. I enjoy cardiovascular fitness most such as running and elliptical but have recently also begun to add yoga into my routine. This has helped me stay injury-free throughout my 40's.

Focus on Technique and listen to your body

Fine-tuning your technique may become increasingly important with age. Therefore, working with a qualified coach to refine your strokes, footwork, and positioning on the court may help you maintain peak performance and reduce injury. A focus on efficiency rather than sheer power can help conserve energy and minimize strain on the body.

Pay close attention to any signs of fatigue or discomfort during and after playing. It is essential to listen to your body's cues and adjust your training intensity or schedule accordingly to prevent overexertion and potential injury.

Incorporate Rest and Recovery

For players over 40, it is important to allow adequate time for rest and recovery between practices and matches to maintain optimal performance and prevent injury. Do not underestimate the importance of quality sleep, nutrition, and hydration in supporting your body's repair and regeneration processes. Several years ago, I was playing 3-5x per week and developed tendinitis in my wrist. Since then, I reduced my play to 2-3x per week and incorporated ample rest and recovery between tennis outings which has put the tendinitis at bay.

Invest in equipment and gear

Investing in high-quality tennis equipment and gear, including appropriate footwear, racquets, and apparel designed for comfort and support, can help minimize the risk of injuries and enhance your overall playing experience. I prefer Adidas for my footwear, but know it is really important for one to find a brand that fits and supports their feet best. I wore the Adidas Barricades for years which provides great support and is super durable, but recently switched to the Adidas Courtflash, which is lighter weight and designed for speed, which has helped my movement on the court. Regarding racquets, I played with Head and Wilson for decades. I recently switched from a Wilson Blade v6 18x20 to the Head Graphene 360 Speed MP 16x19. The Head Graphene Speed 360 MP gives me a little more power and spin without compromising control, which has been a great fit for me at this stage in my life.  Shoes and equipment can be expensive, and I often find great deals on Amazon.

Please click on the images below to learn more:

Head Graphene 360 Speed MP 16x19

Adidas Courtflash

In Summary

While maintaining peak tennis performance for players over 40 may present its challenges, it is entirely possible with the right approach and mindset. By prioritizing injury prevention, embracing cross-training, refining your technique, listening to your body, and investing in the right equipment and gear, you can continue to excel on the court over 40 and beyond. So, grab your racquet, step onto the court, and let your love for the game propel you to new heights of success and fulfillment!

The information contained in this blog is based on the writer's knowledge and experiences. Please seek the appropriate expert advice where appropriate.