The summer tennis season is wrapping up and daylight hours are drawing shorter as we head into Autumn. With the change of seasons, it's a great time to review your tennis training and make a few adaptations to maintain focus and progress.
Last month, we shared ideas for off-court tennis training during the colder seasons. This time, we're focusing on how to make the most of your on-court sessions during the indoor tennis season at Oriam.
Prepare
It can be easy to lose a bit of motivation when it's dark and cold outside. A little prep can ease you through those hurdles and get you on court quicker, whether you're squeezing your court time in before work, between classes or after work.
Pack your bag the night before so you can just grab it and go in the morning. It might even give you a few extra minutes in the morning to enjoy your breakfast or stay cosy in bed.
We have a few essentials that we recommend for indoor tennis training during the colder months. Racquets, balls and a few other items are also available at Oriam Reception:
- Indoor Tennis Shoes
- Padlock for your Locker
- Water Bottle
- Towel & Toiletries to freshen up after
- Warm Hat, Gloves & Layers
Warm-up
In the colder months, warm up time is particularly important to make sure you can move with confidence and reduce the risk of injury. It can also get a bit chilly in the Indoor Tennis Centre, when the temperature starts to drop outside. Aim for a 10-15 minute warm up before you start drills or match play.
Tennis involves dynamic, full-body movement, so your warm-up should reflect that. We have 6 warm-up exercises to try before you pick up your racquet. With any exercise always listen to your own body and don't compare yourself to anyone else.
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Lower Body Exercises
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Full Body Exercises
1. Shoulder, arm & wrist circles
a. Start with your shoulders, with arms by your side, gently roll your shoulders round, like you're trying to draw a circle in the air beside you. Repeat 5-10 time forwards and backwards.
b. Next your wrists - hold your arms out in front of you, close your hands into a relax fist and gently draw circles in front of you. Repeat clockwise and anti-clockwise 5-10 times.
c. Finally arms, hold your arms out straight in front of you then swing your arms in a full circle. Repeat forwards and backwards 5-10 times.
2. Torso Twists
Stand or sit in a neutral position with feet shoulder-width apart. Keep your hips level and facing forwards, gently turn your shoulders and head to your left as far as comfortable, return to middle, then turn to your right. Repeat 5-10 times.
Keep your Tennis Training Fresh
Mix up your routine regularly to boost your motivation and test your skills in new scenarios. Explore our weekly drop-in sessions like Social Tennis, and Cardio Tennis. Or try something completely new—Oriam offers over 8 indoor sports and a full range of group exercise classes. No membership needed—just book, pay, and play.
Rest
Eating well, staying hydrated, and getting quality sleep can all boost both your immune system and your mood - especially during the colder months. Be kind to yourself, this time of year can be a rare opportunity to take a breather and reset after a busy summer season. Whether your taking your training up a gear or resting and recovering, our Clinic team can support with Physiotherapy, Massage and new services like nutritional advice and sport & health testing.