Tips for Georgia Players
By Mark Kovacs, PH.D., FACSM, CSCS, CTPS, Kovacs Institute
Tennis is a year-round sport, especially here in Georgia. However, playing in cold weather presents unique challenges. With ALTA leagues continuing through winter, understanding how to prepare for and perform in cooler conditions can make the difference between a strong match and a frustrating outing. Here are five key strategies to help you thrive on the court during the colder months.
1. Layer up wisely
Cold weather often leads players to overdress, which can limit mobility and cause overheating once the match begins. The solution? Dress in layers. Start with a moisture-wicking base layer to keep sweat off your skin, followed by an insulating layer for warmth. Top it off with a wind-resistant jacket or vest. Choose materials like polyester or wool blends over cotton, as they retain heat better and dry faster. Don’t forget a hat or headband to keep your head warm and gloves with a good grip to maintain control of your racquet.
2. Extended warm-up routines
A proper warm-up is essential to prepare your body for the match. Spend extra time on dynamic movements like lunges, leg swings, and arm circles to increase blood flow to your muscles. Add light jogging or jumping jacks to raise your heart rate and get your body ready for quick movements. Even consider some tennis-specific movements and shadow swings.
A warm-up with the racquet also should include slow, deliberate strokes to loosen your shoulder and arm muscles. Take a few minutes to hit short-court rallies before moving back to the baseline.
3. Adapt your game for the conditions
Cold weather affects ball flight and bounce, so you may need to make slight adjustments to your game. Tennis balls in colder temperatures don’t bounce as high or travel as far, so be prepared to move forward and adjust your swing to hit the ball cleanly. Slice shots and flat serves tend to work better in cooler weather, as they’re less affected by the reduced bounce.
Additionally, keep in mind that cold air is denser, so your shots may feel slower. Use this to your advantage by focusing on placement and consistency rather than pure power. Also, be careful trying to hit harder in the cold weather. This is one trap many players fall into.
4. Stay hydrated
It’s easy to forget about hydration when it’s not hot outside, but cold weather can still lead to dehydration, especially with layers and increased effort during play. Drink water or an electrolyte-enhanced beverage before, during, and after your match.
5. Recover effectively
Post-match recovery is just as important in the cold. Bring a dry set of clothes to change into immediately after playing to prevent your body temperature from dropping too quickly. Stretch indoors to maintain flexibility, and consider a warm shower to relax your muscles and reduce stiffness.
By following these tips, Georgia players can stay comfortable, perform at their best, and enjoy their matches even as temperatures dip. Embrace the challenges of winter tennis — it’s another opportunity to refine your game and build resilience.
