Aryna Sabalenka's dominance on the court is no accident. Her success is built on an intense training regimen designed to maintain peak fitness year-round.

Her performance and fitness coach, Jason Stacy, explained that her work ethic is insatiable. Even on days when she feels off, she still pushes through the gym to ensure her workout is on point.

“She’s like, No, no, I’m doing the workout. She might complain about it, might not really want to do it sometimes, but she’ll always still do it,” said Stacy about Aryna.

Her full-body training includes:

• Hand–eye coordination
• Rotational training
• Rotational strength development
• Core training
• Functional flexibility
• Core strength
• Footwork drills
• Overall flexibility

Her all-around workout routine is key to maintaining her No. 1 ranking in the WTA singles. But that’s not all, let’s take at one such workout she uses.

Sabalenka’s 20-minute workout

Last year, Aryna Sabalenka dropped her high-energy circuit, which is great for building both muscular and cardiovascular endurance.

• Skipping with a rope x 1 min
• Punch-catch drill fast x 30 secs
• Banded fast feet (forward and back) x 1 min
• One-eye catch and throw x 30 secs each arm
• Mini-band hip-abduction sit-up x 30 secs
• Frog pumps x 30 secs
• Reverse crunch-up kick hip drive x 30 secs
• Bridge and reach x 30 secs
• Finisher: 20 hip thrusts x 2 sets

“This kind of high-energy circuit is great for building both muscular and cardiovascular endurance, which are essential for staying strong and sharp during long tennis matches,' says Joseph Webb, chartered PT and nutritionist.

More importantly, considering Sabalenka is playing in Australia, where temperatures often go over 100 degrees Fahrenheit, the workout prepares her for the grueling conditions. So far, Sabalenka hasn't gone beyond 2 sets, but we may see that change soon.

Written by

Suryakant Das

Edited by

Siddharth Shirwadkar