10 titles strong: fitness and nutrition secrets of Elena Rybakina

Fresh off a dominant win over Jasmine Paolini at the Ningbo Open, Kazakh Elena Rybakina is charging toward the Women’s Tennis Association (WTA) Finals with confidence and control. With her trademark power game, evident in 10 aces and 30 winners, she’s now set to face Ekaterina Alexandrova in Sunday’s final.

But Rybakina’s success isn’t just about match-day brilliance. Behind the scenes, a disciplined mix of smart nutrition, strength training, and intense on-court drills has helped her climb to the top tier of women’s tennis. Here’s a closer look at the routine fueling her 10-title career.

RYBAKINA’S NUTRITION GAME PLAN

For Rybakina, nutrition isn’t just about eating clean, it’s about fueling performance at the highest level.

1. High-Carbohydrate Diet for Energy: Before stepping onto the court, Rybakina ensures her glycogen stores are fully stocked. Her diet is rich in complex carbohydrates, typically ranging from 6 to 10 grams per kilogram of body weight per day. This fuels her for long rallies, fast sprints, and the often-grueling back-to-back matches in WTA tournaments.

2. Protein for Recovery and Strength: With a training schedule that pushes her physical limits, protein is essential for muscle repair and recovery. Rybakina reportedly consumes around 1.6 grams of protein per kilogram per day, helping her body bounce back after intense sessions and match play.

Here, take a quick dive into why balanced nutrition is a game-changer for tennis pros:

TRAIN LIKE A CHAMPION: RYBAKINA’S FITNESS REGIMEN

Rybakina’s training schedule is a hybrid of old-school grit and modern sports science. It’s crafted to improve all key areas: endurance, strength, agility, and flexibility.

1. Endurance and Cardio Conditioning:- To survive long matches, especially in Grand Slam settings, Rybakina focuses heavily on cardiovascular fitness:

Interval Running: Alternating between 1 minute of jogging and 30 seconds of sprinting, boosting her aerobic and anaerobic capacity.

HIIT Workouts: 30-minute high-intensity sessions on a stationary bike or treadmill, designed to simulate match intensity and sharpen her stamina.

2. Strength & Power Training:- Tennis is a game of explosive power, and Rybakina’s serve and groundstrokes prove it.

Bodyweight Exercises: Push-ups, planks, and core-strengthening moves form her foundational strength routine.

Weightlifting & Plyometrics: Key for building explosiveness, enabling her to generate power through her legs and upper body with each shot.

3. On-Court Skill Development:- Practice sessions are as targeted as her baseline winners:

Stroke-Specific Drills: Especially focusing on her backhand, one of the cleanest in the game.

Footwork Workouts: Using agility ladders, cones, and quick-change direction drills to maintain her speed and balance.

4. Flexibility & Recovery:- Recovery is as important as intensity in Rybakina’s plan:

Warm-Up & Cool-Down Routines: Gentle stretching to prevent injury and promote recovery.

Balance and Mobility Work: Enhancing her range of motion and court coverage.

Get a look at the strength work that fuels her thunderous game:

OFF-COURT CONDITIONING AND ACTIVE RECOVERY

Rybakina understands that rest doesn’t always mean inactivity. She integrates:

Active Recovery: Light jogging or walking post-workout to maintain circulation and aid recovery.

Cross-Training: While not always publicized, she likely enjoys low-impact activities like swimming, biking, or hiking, which support her overall fitness without additional joint strain.

THE CHAMPION’S FORMULA

What separates Rybakina from many of her peers isn’t just her incredible talent. It’s also the detail and discipline behind the scenes. With a scientifically backed diet and a training regimen that balances explosiveness with endurance, she’s built for the long haul!