Game Day 3 sets tennis

That actually sounds like a near-perfect re-entry setup 👍 — you gave the system a reset without going cold.

Here’s how I’d read what you’ve done and how I’d play tomorrow smartly.

📈 What the 4-day break + today accomplished

3 days full rest

• Tendons finally got a real recovery window (this matters more than muscle)

• Nervous system de-loaded (reaction timing will come back fast)

Today: legs + swim + sauna

• Legs: woke up glutes and hips (good for tomorrow’s movement)

• Swim: low-impact shoulder range + circulation

• Sauna: increased blood flow (nice, but mildly dehydrating)

Net effect:

➡️ You’re primed, not detrained

➡️ Risk is over-enthusiasm, not weakness

🎾 How to approach tomorrow’s 3 sets (after the break)

1️⃣ Warm-up is non-negotiable (8–10 min)

Do this before you step on court, even if others are rushing:

• 1 min brisk walk or light jog

• 20 arm circles each direction

• 10 band external rotations each arm

• 10 bodyweight squats

• 6 slow shadow forehands + serves

This prevents the classic post-rest tendon surprise.

2️⃣ First set: play at

80%

• Longer rallies

• Higher margin over the net

• Fewer “reachy” defensive shots

Tell yourself:

“I’m warming the tendons inside the match.”

3️⃣ Second set: normal intensity

By now:

• Timing returns

• Shoulders feel synced

• Legs stop feeling “floaty”

You can open up here.

4️⃣ Third set:

choose your aggression

After a break, fatigue sometimes shows up late:

• If shoulder or elbow whispers → shorten points

• If legs feel great → attack with feet, not arm

Avoid:

• Late, flicky wrist shots

• Full-tilt serves if shoulder feels thick

🛡️ 5-Minute Post-Tennis Armor (tomorrow)

This keeps the good effects of the break from disappearing:

• Serratus punches × 15

• Band external rotations × 15 each arm

• Wrist extensor eccentrics × 8 each side

• Light stretch + slow breathing

💡 One subtle thing to watch tomorrow

After a few days off, players often:

• Hit harder without realizing it

• Grip tighter

• Over-rotate on serves

If you notice that: loosen the grip by 5–10%. It protects elbow and biceps instantly.

Bottom line

You didn’t lose fitness.

You gained recovery capital.

Tomorrow is about smooth re-entry, not proving anything.

If you want, tell me:

• morning vs evening match

• indoor or outdoor

• any joint that feels “thick” tonight

I can fine-tune the warm-up and post-match routine exactly 🎾