Jannik Sinner, currently ranked among the world's top tennis players, maintains his status through intense training and a carefully crafted diet. Like many elite athletes, his training focuses on improving his court performance, rather than conforming to conventional bodybuilding exercises. Sinner's diet is meticulously designed to maximize his performance on the court and ensure quick and effective recovery after every practice and match.
Building Rotational Power
Tennis players require significant core strength and control for explosive and accurate strokes. Jannik Sinner dedicates much of his training to this area, incorporating exercises like landmine rotations, dead bug variations, and medicine ball woodchoppers. He varies his woodchopper technique, sometimes moving laterally, lunging forward, or maintaining a stationary, deliberate motion. These exercises are essential for enabling pro players to consistently hit over 100mph shots during five-set matches, as they develop strength through lateral planes of motion, while also simulating tennis swings.
Sinner's Love of Bands
Given the relentless pressure tennis players place on their bodies, joint care is crucial. Sinner prefers resistance bands to build functional strength through tennis-specific movements in a safer manner. Resistance bands place less force on joints compared to traditional weights, while still effectively building strength. Triceps extensions and shoulder presses help Sinner build power for serves and volleys, as well as greater stroke endurance. Wrist flexion and extension exercises build control, stability, and endurance in his forearms, ensuring consistent accuracy and power throughout matches. Band pull aparts improve shoulder mobility, allowing him to return shots he has to stretch for. Lateral shuffles, sprints, and backpedals with a resistance band attached also enhance his speed and efficiency around the court.
An Unconventional Exercise
Sinner uses a weighted ball the size of a mini football to develop upper body strength by mimicking his serves. He also works his wrists and shoulders by keeping his arm at 90-degree angles away from his body and throwing the ball up and back, or down and back.
Diet for Peak Performance
Jannik Sinner's diet is designed to maximize his performance on the court and ensure quick and effective recovery after every practice and match. The young Italian tennis player follows a dietary regimen meticulously designed to meet the needs of an elite athlete, combining essential nutrients for muscle mass maintenance, energy support and optimal recovery.
Read also: The Hoxsey Diet
Breakfast
Breakfast is a crucial meal in every athlete's diet, and Sinner is no exception. To start the day with energy, the tennis player opts for a balanced combination of carbohydrates and protein. A typical breakfast might include Greek yogurt with fresh fruit and whole grain cereal , or eggs accompanied by whole grain bread.
Main Meals
For main meals, Sinner relies on a good supply of lean protein such as chicken, turkey, fish, and eggs. Protein is essential for muscle recovery, particularly after intense workouts and games. Alongside protein, there is never a shortage of complex carbohydrates such as whole wheat pasta, rice, and sweet potatoes, which provide long-term energy.
Snacks
Throughout the day, Jannik Sinner incorporates snacks that help keep energy levels high. According to interviews wit h La Gazzetta dello Spor t, the tennis player prefers light and nutritious snacks, such as fresh fruits (bananas, apples), dried fruits (nuts and almonds) and protein bars.
A Shift Towards Plant-Based Foods
Jannik Sinner has recently adopted a more flexible and conscious approach to nutrition. Over the past few years, the South Tyrolean tennis player has shown a growing interest in plant-based protein and fiber, gradually reducing his consumption of red meat. In an interview with Tennis Magazine, Sinner revealed that he feels more energetic and lighter since incorporating more plant-based foods into his diet. Without following a strict vegetarian or vegan diet, the champion has chosen to limit his intake of animal products, favoring alternatives such as almond milk or oats and plant-based proteins in his post-workout shakes.
Mental Fortitude and Recovery
Sinner acknowledges that mental preparation is just as crucial as physical training. In his vlog, he revealed that finding balance through relaxation is a key part of his approach. Given the highly individualistic nature of tennis, fitness is not limited to the body; a strong mental toughness is crucial to the sport. Russian tennis player Daria Kasatkina was facing burnout, lacking the zest she once had for the sport. In 2023, she brought on a mental coach to help her rediscover her love for playing. Kasatkina stated, “It’s very difficult to find the answers and the way on your own … it’s good to find … a professional to show you other things to enjoy on the tour. We’ve been working on a lot of things. About sport, about life, the situation going on in my country because it’s affecting me personally because it’s affecting me. Dealing with the stress of not being able to return to her home country, she has found peace in bringing on a mental coach to help her navigate these emotions. Grand Slam champion Sloane Stephens has put an immense amount of energy into her post-match recovery. She focuses on static stretching, holding a single position in a stretch motion for an extended period of time. This allows the body to gently wind down after a match to avoid injury and reduce swelling. Ice baths are a regular part of the top athlete’s recovery routine, reducing inflammation and lactic acid. Big Four member Andy Murray was not one to skip the ice bath after practice, citing it as a huge contributor to his success. He was even famously photographed in an ice bath after winning Wimbledon in 2016 with his trophy. If you don’t have access to an ice bath, try a cold shower.
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The Importance of Sleep
Swiss maestro and legendary tennis player Roger Federer is known for many things: an elegant style of play, a beautiful one-handed backhand, and a calm, collected demeanor. But what you might not know is that he also has a peculiar habit at night, one that all of us regularly engage in: sleep. In fact, lots of it. In fact, he averages around 10 hours of sleep at night and two hours during a midday nap. While naps have often been cited as a key aspect of sports recovery, he’s one of several top athletes, including Usain Bolt and Lebron James, whose batteries are only fully charged with more than 10 hours of sleep. Sleep is naturally a key component of athletic performance, but it’s not a one-size-fits-all solution.
Jannik Sinner Chooses Technogym
Jannik Sinner, who just became world number four after winning ATP 500 in Beijing against Medvedev, chose Technogym for his athletic training. Technogym, the leading company in the world of fitness and sport, has been investing in innovation for over 30 years. At the Technogym Village, the company's wellness campus, over 200 professionals - including engineers, doctors, designers and digital developers - work in the innovative Research and Development Centre. The space is equipped with 5 different test areas dedicated to the analysis of every fundamental aspect of human physiology, biomechanics and health. “I've been training with Technogym for many years and now I feel very honoured to become a Global Ambassador. Improving every day both on and off the pitch is important to my success and I’m proud to have the Technogym family at my side. Technogym equipped an ad hoc gym at Jannik’s house, with the latest products such as the innovative Technogym Bike that Jannik uses for specific work on endurance: in addition to training content, Technogym Bike also offers fun and entertainment, thanks to the most engaging indoor cycling classes, live or on-demand, from fitness studios in different cities around the world.
Lessons from Other Tennis Stars
As the men’s and women’s tennis seasons have become longer and more demanding, tennis pros have been in search of fitness secrets to get them an edge on the court. In their quest to play forever, they’ve stumbled upon some great health advice for people to stay injury-free and swing into shape.
Novak Djokovic: Limiting Sugar and Processed Foods
Quite possibly the leading tennis name in the health and nutrition space, 24-time Grand Slam champion Novak Djokovic has some unorthodox health practices, some of which are more controversial than others. He’s particularly known for switching to a regimented diet in 2011, one without gluten and dairy, which catapulted him to success. However, while his health approach is certainly not for everyone, he has one piece of advice that could benefit everyone: limit sugar and overly processed foods. He prioritizes foods dense with nutritional value and high in protein, such as vegetables, beans and white meat.
Venus Williams: A Plant-Based Approach
Former world No. 1 Venus Williams has been no stranger to grueling battles on court, but you may not know that these battles are not limited to the court: In 2011, she was diagnosed with Sjögren’s syndrome, a rare autoimmune condition that has plagued her with chronic pain. However, this has not stopped the 44-year-old from having one of the longest playing careers on tour. To manage the symptoms of her illness, she has adopted a plant-based diet to reduce inflammation, but notably, she’s not the only one to champion the benefits of cutting out sugar from your diet; she went completely sugar-free to reduce the symptoms of her condition. It’s done wonders for her: she went from severe exhaustion to successfully managing her daily symptoms.
Read also: Weight Loss with Low-FODMAP
Quinn Gleason: Comprehensive Warm-up
Doubles specialist Quinn Gleason does a lengthy, intricate warm-up routine to prepare her body for a vigorous practice session. It involves five minutes on the treadmill, full body stretching and mobility exercises, and resistance bands.
Iga Swiatek: Indulging in Moderation
Life can’t be all about diets, workouts, and routines, right? There’s a joy to be had in a sweet delight now and then, and five-time grand slam champion Iga Swiatek has been one to divulge her love of indulgences, specifically tiramisu. Open, aware of Swiatek’s guilty pleasure, surprised her with a trophy full of tiramisu.