Earning the No. 3 seed requires core work, carbs, and more.
For Karolína Pliskova, hard courts are the best surface. That’s one reason she’s excited to play in the US Open, the last Grand Slam tournament left in 2019. Before its start on August 26, the No. 3 seed took some time off at her home in Monaco to rest and recharge.
“In those three weeks, I tried to maximize recovery and balance it with fitness and tennis prep before heading to New York,” the 27-year-old from the Czech Republic says of the break between competitions.
By the end of summer, the world's best players have already logged eight straight months of travel and on-court action, so injury prevention is crucial before the US Open. “I do a lot of stretching and core strengthening with my fitness coach,” says Pliskova. Hard-court matches require a lot more deceleration than clay courts do since they’re not conducive to sliding, so she practices footwork and speed drills to make her faster on the court.
Furthermore caught up with Pliskova to talk Turkish get-ups, hydration, and partnering with her twin sister.
The training regimen:
"My gym routine depends on the tournament schedule. I log ninety-minute sessions twice a week if competition is still a few weeks away, then I'll scale my workload back in the days leading up to it.
I focus more on movement patterns like hip hinges, squats, pushes, and pulls than I do on specific body parts. My fitness coach, Azuz Simcich, often has me do push-ups, chin-ups, deadlifts, and split squats. For the core, my favorite exercise is the Turkish get-up because it improves overall strength and stability. Both elements are important for getting to the ball quickly. I maximize the power of my serve by doing a range of medicine ball moves, like overhead throws and slams.
My on-court training also changes throughout the season. If I’m not competing, I’ll typically practice twice a day for ninety minutes each. I’ll do a bunch of drills that focus on setting up the point, approaching the net, or improving footwork. Once a tournament starts, each practice shortens to essentially a thirty-minute warm-up.
For endurance, I like to run outside rather than use cardio machines. My pace and mileage depend on which energy system we want to target.”
The nutrition regimen:
“On match days, my breakfast is usually eggs, bread, and fruit. For lunch, I have some pasta with chicken—no sauce. Dinner is typically fish and vegetables. I try to mix it up a bit so I don’t eat the same thing every match day. For example, I’ll sub in risotto for the pasta.
On my day off, I’ll often eat foods I really enjoy, like Knedlíky dumplings, goulash (both staples of Czech cuisine), or pizza. Instead of traditional snacks, I’ll drink a protein shake in the afternoon or after my workout. I don’t eat red meat, so it’s a good way for me to get the macro.”
The recovery regimen:
“My regular recovery routine consists of light cardio on the stationary bike, stretches, and a 10-minute ice bath.
For the US Open specifically, I always try to drink enough water during changeovers since heat is an issue for players a lot of the time. I put an energy supplement called Cytomax in my bottle. If it’s extremely hot, I’ll drape an ice towel over my shoulders. After each match, I cool down on the indoor bike without cutting back on hydration. Even later, when talking to the media, I always keep a water bottle with me and sip it often. If I have a day off between matches, I’ll get a massage.”
What’s next?
“I’ll be in China this December for the WTA Tour. My schedule includes Open tournaments in Zhengzhou, Wuhan, and Beijing. If things go well and I qualify, then hopefully I’ll compete at the Shiseido WTA Finals in Shenzhen, too.”