Seasonal Recovery for Tennis

Tennis is one of the most physically demanding sports played year-round. Explosive serves, repeated sprints, abrupt stops, rotational forces, and long match durations place constant stress on most joints in the body. We know that recovery is mandatory for better performance and longevity, but is all recovery the same? This article will discuss the differences between in-season versus off-season recovery for tennis.

When designing strength and conditioning programs, most sports’ training programs are developed based on the time of the training season. For simplicity, we can call them: In-Season and Off -Season. Training and recovery should complement each other in terms of intensity and volume.

Photo credit: Fei Chao on Unsplash

During the In-Season (competitive) Phase, the recovery priority is simple: stay healthy, stay fresh, and stay on the court. Training volume is high, matches are frequent, and recovery windows are short. The primary goals during this phase are to reduce inflammation and soreness, maintain joint mobility and range of motion, preserve nervous system readiness, and prevent overuse injuries.

The strategies most often applied here are directed to decreasing inflammation post-matches and practices, keeping these recovery sessions shorter and more specific and focusing on tissue
quality as opposed to strengthening.

The recovery modalities most recommended during the In-Season Phase of training are:
- Whole-Body Cryotherapy and/or Local Cryo: to minimize local and systemic inflammation
-Compression Therapy: to maximize circulation and help clear negative bi-products of exercise
-Red-Light Therapy: to re-vitalize the cells’ mitochondria post exercise
--EWOT (Exercise With Oxygen Therapy): to replenish the tissues with 93% oxygen
-Massage/Mobility Work: to help return muscle and fascia to normal function after exercise

In-season recovery is about consistency, damage control, and avoiding any strenuous recovery sessions. We leave that for the competitions!

During the Off-Season Phase, recovery should aim to rebuild, reset, and upgrade. This phase allows athletes to address accumulated wear and tear. This is the time to address range of motion limitations, restore tissue quality, and support higher training loads.

Photo credit: Marcos Paulo Prado on Unsplash

The primary goals here are to restore tissue quality after months of competition, improve joint health and movement efficiency, support higher training loads, and build resilience for the upcoming season.

The recovery strategies here include more in-depth recovery sessions (given the extended time available between competitions), proactive joint and connective tissue care, and recovery that supports training adaptation.

The recovery modalities most recommended during the Off-Season Phase of training are:
-Infrared Sauna: to relax muscles and help in clearing bi-products of muscle breakdown
-PEMF (Pulsed Electromagnetic Field Therapy): to charge and return cells to normal
function
-Red-Light Therapy: to re-vitalize the cells’ mitochondria post exercise
-Whole Body and Local Cryotherapy: to decrease inflammation after heavy training blocks
-Manual therapy and structured mobility work

Off-season recovery allows athletes to train harder while recovering more efficiently, creating a foundation for improved performance when competition resumes.

The Big Picture

In tennis, recovery is not rest—it is strategic preparation. Keeping in mind that In-Season recovery is aimed at preparing the athlete for tomorrow’s effort while Off-Season recovery should be all about preparing the athlete for next season. When recovery aligns with the competitive calendar, athletes stay healthier, sharper, and more confident on the court. 

At Boca Cryo™, recovery is treated as an active training variable, not an afterthought. We tailor recovery plans to a specific time in the athlete training program. In doing so, the player is always prepared for the next serve, the next sprint, and the next match.

Train smart. Recover smarter. Play longer.

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By Ian Pyka. Top photo credit:  Laura Marks, Marcos Paulo Prado, Fei Chao on Unsplash