A day in the life of

Novak Djokovic
 Novak Djokovic is a Serbian
professional tennis player who is
currently ranked world No. 1 in
singles by the Association of Tennis
Professionals.
 Novak Djokovic boasts quite a
comprehensive workout routine,
consisting not only of tennis and
strength training but also goes as far
as training his flexibility and mind
through other forms of exercises such
as yoga, meditation and Tai Chi.
Djokovic’s Training
1. After he wakes up, he does a full body stretch to loosen the stiff muscles
after an eight-hour sleep. Sometimes he incorporates a little bit of yoga and
Tai Chi to go along with his stretching as well. Djokovic places much
importance in making sure his body is well-rested and recovered. He believes
that one should respect the body by allowing it to rejuvenate when it is tired
and in turn the body will reciprocate by keeping him healthy in between
tournaments and matches.
2. After breakfast, he will then head to the court to train, hitting with his
training partner for about 2 hours. The intensity varies, depending on when
the tournaments are. The duration and intensity of the drills will be adjusted
accordingly.
3. Cool down stretches after the intense training session
4. After lunch, he would head to the gym to do strength, weight and resistance
training. To condition his body to be match-ready, he does arm and shoulder
exercises with push-ups and pull-ups to tricep pulldowns and bench presses.
He would also do lower body exercises with box jumps, side lunges and
barbell squats.
5. He makes sure to allow his body to rest, recover and regenerate (varies
depending on whether it is a match or training day).
6. He gets massages to help accelerate the recovery of his body.
7. Pre and post-match recovery routine: Foam roller exercises like lower and
upper back roll, hamstrings and quadriceps roll and calf and shoulder roll.
8. Spends time in the fitness pod; a chamber that helps increase blood
circulation throughout the body and aids in muscle recovery.
 And his spare time is actually carefully calculated by one of his trainers (and
is actually his “recovery time”). And he's adamant about getting plenty of
sleep ― aiming to go to bed between 11 p.m. and midnight, and wake up at 7
a.m.
 Most famously, he eats only plant-based and gluten-free foods. Though he
doesn't like to be called a vegan, Djokovic largely avoids eating meats, fish,
or any other animal-based products.
Made by:Sara Ristovska and Nina Trajceva