Coco Gauff Workout Routine and Diet Plan

Cori “Coco” Gauff, born on March 13, 2004, is a professional tennis player from the United States. In 2016, she became the youngest player to be ranked in the top 100 by the Women’s Tennis Association (WTA), and she currently holds the world No. 23 singles ranking, as well as No. 42 doubles ranking. The 15-year-old Gauff became the youngest player on the WTA Tour to win a singles title at the 2019 Linz Open at age 15, becoming the youngest singles titleholder since 2004. The World Tennis Association awarded her three doubles titles with Caty McNally. Gauff made a name for himself at Wimbledon 2019 as she defeated Venus Williams in the first round.

Coco Gauff

In addition to basketball and track and field, Gauff, the son of NCAA Division I collegiate basketball and track and field players experimented with various sports as a child. Because she was inspired by the Williams sisters and liked the idea of playing tennis individually, she chose tennis.

During his junior years, Gauff earned a sponsorship to train at the French Academy of Patrick Mouratoglou. In her fourth ITF event, she was the youngest finalist of the 2017 US Open junior division, after playing on the ITF Junior Circuit since the age of 13. When McNally was defeated by her at the 2018 French Open, she became the world’s No. 1 junior. The 18-year-old also won a junior Grand Slam doubles title at the 2018 US Open, played in a partnership with McNally.

Earlier this year at the Miami Open, Gauff became a WTA member and won her inaugural match. The 24-year-old became the youngest qualifier in the history of Wimbledon’s qualifying draws when she received a wildcard into the qualifying draw at the 2019 Wimbledon Championships. As of week one, each of her matches remained among the most-watched on television in the United States.

Read on to find out how Coco Gauff Love prepares for her games and matches including the Tokyo Olympics 2020. We will take a look at her workout routines, diet plan, and supplements that she takes. Finally, Cocoa provides some tips and tricks on how to do well.

Coco Gauff Statistics

  • Birth Year: 2004
  • Birth Date: March 13
  • Height: 1.75 m (5 ft 9 in)
  • Weight: 55 kg or 121 lbs

Coco Gauff Awards and Achievements

Singles
Career record 81–39 (67.5%)
Career titles 2
Highest ranking No. 23 (June 14, 2021)
Current ranking No. 25 (July 12, 2021)
Grand Slam Singles results
Australian Open 4R (2020)
French Open QF (2021)
Wimbledon 4R (2019, 2021)
US Open 3R (2019)
Doubles
Career record 41–22 (65.1%)
Career titles 3
Highest ranking No. 41 (May 24, 2021)
Current ranking No. 41 (May 24, 2021)
Grand Slam Doubles results
Australian Open QF (2020, 2021)
French Open 3R (2020)
Wimbledon 3R (2021)
US Open 3R (2019)
Grand Slam Mixed Doubles results
Wimbledon 1R (2019)
US Open 2R (2018)

Coco Gauff

Coco Gauff Workout Routine

Coco Gauff has been quite athletic since she was a kid. Her coach from the age of 8 has been Jeff Drock who has been providing her with all the training. He says, Although Coco has not lifted weights, she has taken part in a very intensive and tennis-specific strengthening and movement program since she was 9 years old. Everything was also designed for her particular capabilities and needs. I had seen that her intensity, determination, focus, and fight, was simply beyond comprehension. And those things were quite evident during her tennis training with Sly and during her match play.”

Coco Gauff

Jeff says that he was rather stunned by the performance that Coco Gauff had given which he was not expecting anyone her age. He states, “The first time I placed her in a group setting my jaw dropped. I certainly was not expecting an 8-year-old to work at such a ridiculously high-intensity level. I recall her wanting to badly beat even kids much older than her in our agility races. There was just one slight problem. Because she did things at one speed and in super high gear, she would tend to fall regularly and get bloody knees and elbows on the hard courts!”

It was exactly at that time that he gave her the nickname which he will tell in his words, ” The same thing was going on when she did point play and sometimes she would get to a ball and simply keep on going onto the next court. We decided that for her to lose the nickname “Bloody Knees and Elbows” and just be “Coco” we had to begin doing private physical training.”

She initially worked on her deceleration and balance to ensure that she would not end up on another court after hitting a ball or falling on hard courts. A pre-planned agility strategy and fast little steps were added to the equation. Their next step was to practice sidesteps, crossovers, and little to big step patterns in the correct manner. Around the time she turned 10, they began training reactionary agility drills, and then tennis-specific movements, followed by tennis-specific movement patterns involving reactionary elements.

Sly Black advised her parents to show her tennis skills and physical development, rather than putting her in tournaments every week. Furthermore, she did not lift weights, but she did exercise no more than an hour a day between two to four times a week. That was all she needed to obtain the strength she needed and to coordinate her feet.

Coco Gauff

The physical development of Coco had three specific goals: to keep her upper and lower bodies strong and to keep her core strong and resilient. There are many turns, twists, and explosive movements in tennis and the sport runs all year, so players aren’t allowed to rest during a true off-season. As a rule, a sprain is an injury to a ligament, and a strain is an injury to a muscle or tendon. To play tennis well, players must develop strong ligaments, tendons, and muscles across the entire body. If one doesn’t take preventive measures, they will likely become injured!

For her upper body and core, they emphasized several variations of bodyweight training including but not restricted to:  inverted rows, suspension trainer rows, chin-ups, pull-ups planks (including walking planks), bear crawls, arm walks, multiple push up variations medicine ball work, resistance bands, and heavy sled push and pulls.

Certainly, we will never be afraid to add more resistance to her weight vest for the sake of making things more challenging. As part of the leg strengthening, they would perform a variety of bodyweight exercises that would target strengthening the hamstrings, hips, glutes, quadriceps, and ankles. Since Coco is quite strong, even though they do about a dozen or so lunge variations, they have had to use dumbbells instead of just the heavy vest. We also added an array of balance exercises to our equation. (Note: She’s “lunging,” so technically that’s not weight lifting!)

Coco Gauff

In addition to injury prevention, one of the main focuses of Coco’s physical development has been her tennis-specific movements. It’s often overlooked that Coco has a lot of natural speed, but that is oftentimes a double-edged sword. Additionally, she has very long limbs, so it is difficult or impossible to bend her knees and adjust her feet normally. Getting low for the wide ball and serve serves, creating space for balls hit at her, and accommodating easier balls like approach shots were initially quite difficult until specific movement patterns were emphasized.

Her coach has a lot to say about it. He concludes, “Those who know me well can assure you that my tennis-specific agility and cardio training does not just consist of a few preplanned spider drills, ladder stuff, and some other preplanned agility drills. I emphasize movement patterns that are specific to actual offensive and defensive point play situations during our agility training.”

Coco Gauff

They together went through a lot of training and Coco became better with time. Her coach says, “As soon as Coco learned the specifics on how to most efficiently move to the ball and recover, we emphasized plenty of big step little step patterns. I am a bit picky, to say the least, and have never allowed her to do things in some type of haphazard manner.”

Although Jeff and Coco occasionally go through the old classic spider run drills, we simulate tennis point or pattern drills 85 percent of the time. In our cone drill sessions, Coco has performed all of her precise steps and movements thousands of times. Tennis-specific cone drills must be executed with full intensity by her before or after preplanned or reactive drills. To begin with, place your feet in an athletic position, align your stance following the stroke simulation, and spread your foot out wide. It is imperative that you bend the knees, set your racquet early, and use our specific step patterns, big to small. For swings to reach the midline of the cone, which simulates the ball strike zone, the feet must be adjusted to get into that position.

Coco Gauff

It is important to set up the feet as early as possible to ensure that swings are made in the strike zone (over the cone).  While the agility swinging at cones stuff may seem simple and entertaining, it is a lot of work. I’ve even seen athletes whose parents had unbelievable agility and were among the best athletes ever in the sport they played. Even his clients who were unable to perform the most basic stationary preplanned drills were assured that none of them were successful immediately.

Successful people put in a lot of mental and physical effort to make sure they are positioned for success. There is no doubt that Coco has many natural talents, and she may even be compared to boxing champ Floyd Mayweather based on her work ethic and capability.  Coco demonstrated incredible agility when she was only 10 years old (for fun): Mayweather-style sit-ups (sitting position to standing position which demonstrates great core strength and balance), her hand-walking ability is unbelievable, and she can also jump rope and climb ladders.

Her parents and grandparents also play an important role in helping Coco to succeed. Throughout her upbringing, her parents and grandparents have made church and school a priority. It is Jeff’s sincere wish that he was able to provide some interesting insight into the physical training side of the 13-year-old US Open junior finalist and 14-year-old French Open champion.

While Gauff is busy with his routine, he must manage one more thing that many other players do not have to think about: schoolwork.  Coco’s parents, Corey and Candi, support her with the parts of life, from global tours to events. The truth is that Coco is growing and consumes a healthy diet enables her to adapt to various time zones and to the difficulties of working at the top level. As a consequence of these improved application levels and struggles, learning to do school has established itself as especially challenging, even if she usually achieves to press it in between morning and afternoon workouts, except, of course, she hesitates and uses the night for reading.

The 17-year-old tennis sensation posted a message on social media boosting for the American athletes and representing her passion for future Olympic attempts.” I am so disappointed to share the news that I have tested positive for COVID and won’t be able to play in the Olympic Games in Tokyo,” wrote Gauff in an Instagram post. “It has always been a dream of mine to represent the USA at the Olympics, and I hope there will be many more chances for me to make this come true in the future.” Coco further adds in the post, “I want to wish Team USA best of luck and safe games for every Olympian and the entire Olympic family,” she continued

Coco Gauff

This was about the workout routine that Coco Gauff offers her fans. Then, she tells about all her exercises to improve the strength, flexibility, and flexibility of every part of her body. We can discuss more her fitness regimen in the next section, along with her diet plan.

Coco Gauff Diet Plan

Coco Gauff does not have a fixed meal plan that she takes daily because she was still in school when she started competing in the competitions. Her habits improved as soon as she landed in competitions professionally. even though she does not have a fixed meal plan, here are some things that she does to improve his routine. 

Coco Gauff

These two meal plans are examples of what she might eat daily:

Sample meal plan 1

  • Breakfast: muesli with honey and fruit or green & fresh vegetables
  • Lunch: oats, dried cranberries, golden raisins, pumpkin or sunflower seeds, and sliced almonds served with rice or almond milk and bananas, berries or sliced apples
  • Before the match: pasta with olive oil and garlic cloves with yellow squash, zucchini, asparagus, sun-dried tomatoes, and vegan cheese
  • During the match: isotonic gels
  • After the match: fish or sea bass with mango and papaya salsa and carrot ginger soup.
  • Snacks: blueberry almond butter smoothies

Sample meal plan 2

  • Before the match: chicken and rice or potatoes
  • During the match: sports drinks, isotonic gels
  • After: anything rich in protein and carbs – sometimes health, sometimes not!

Carbohydrates

  • An excellent source of energy, providing fuel for muscles, the brain, and your organs
  • The body stores carbohydrates in the form of glycogen
  • Glycogen is depleted when too few carbohydrates are consumed on the court, leading to fatigue as early as the first minute
  • The proportion of carbohydrates in your diet should be about 60%
  • Cereals, bread, pasta, potatoes, rice, legumes, fruits, vegetables, as well as sports products (energy bars or sports beverages) contain carbohydrates. There are two kinds of carbohydrates – simple (sugars) and complex (starches). Sugar is a simple carbohydrate. Their name comes from the fact that they digest quickly and easily in the body.
  • A complex carbohydrate is starchy. Digestion of these carbohydrates takes longer than simple carbohydrates. Compound carbohydrates, especially those with a low glycemic index (GI), are generally recommended. They provide sustained energy over a long period because they have high fiber and vitamin content.
  • When it is necessary for the glucose level during a training session or a match to rise quickly, you may instead use liquid carbohydrate sources or foods containing simple carbohydrates.
  • Tennis players should take into account the glycemic effect when consuming carbohydrates and know what foods they should consume when.
  • While choosing higher glycemic index foods before and after a match is an excellent way to maximize energy and recovery, it is recommended that players choose lower glycemic index foods throughout their training diet to maintain a stable blood sugar and energy level.
  • Based on a scale of 1 to 100, the GI rating lets you know how quickly carbs are broken down into glucose. Ratings are determined by how quickly sugar (glucose) is converted into blood. Glucose, with a value of 100, is used as a standard. At 70 or higher, 56 to 69 is considered medium, 55 or less is considered low.
  • Keeping in mind, however, that the glycemic index may change and become less significant if you consume the food in conjunction with other nutrients, like protein and fat. The liver stores carbohydrates as glycogen to maintain normal blood glucose levels, and skeletal muscles store carbohydrates as a source of energy.
  • It is believed that muscle glycogen can limit performance in tennis, especially during long matches, due to its role as the principal source of fuel for either aerobic (with oxygen) or anaerobic (without oxygen) exercise.

Coco Gauff

Fats

  • When played long matches, fat is a vital source of energy, but it should not be considered the only source of energy for long tennis matches and training sessions. Also, fat keeps the player’s appetite over an extended period, which keeps him/her from getting hungry throughout the game
  • Vitamin deficiencies, organ damage, and possible weakened immunity may occur if there is too little fat in a diet
  • An excessive amount of fat increases the risk of heart problems, high cholesterol, and blood pressure
  • As it takes the longest for fat to break down, it isn’t the best source of energy during exercise
  • An elite player’s diet should contain 80-100 grams of fat per day (minimum 30-40 grams daily).
  • These can be found in butter, oils, dairy products, nuts, olives, avocado, mayonnaise, dressing, meats, seafood, fast food, and chocolate. Fats fall into two main categories: saturated (normally found in animal fat, except fish) and (mono) or polyunsaturated fats (typically found in vegetable oils, fat, and fat fish).
  • Compared with carbohydrates and proteins, fat is a denser calorie source, containing nine calories per gram. Players should aim for twice the amount of vegetable fats as animal fats in a heart-healthy diet.
  • There is no question that vegetable fats are essential – small amounts are required to make hormones and help maintain regularity, healthy skin, and long hair, as well as a secondary source of energy when training.

Protein

  • The tennis player’s body needs to have protein for building and repairing muscle and organs. In the court, proteins are not meant to be energy sources.
  • As tennis players return to match play in optimum condition, protein becomes a critical component to their recovery between matches and after matches. The latest research indicates that players should consume an easily digestible protein within 30 minutes of playing tennis.
  • Muscle building and muscle repair
  • An enzyme or hormone builds a protein, and some hormones are made of protein.
  • Exercise requires only a small amount of protein-energy, but it isn’t the most efficient source
  • Fatigue, weakness, injury, and poor recovery can be caused by insufficient protein intake
  • It doesn’t mean you’ll gain more muscle mass or strength if you consume more protein
  • Your protein intake should not exceed 10-15% of your calorie intake
  • The presence of fenugreek in meats, dairy products, poultry, vegetables, and nuts. All proteins are made of polymers of amino acids, a building block of amino acids. Your body must obtain some amino acids from your diet, as the body cannot synthesize them.
  • Exercises at high intensity deplete glycogen stores and use protein as a source of energy. Protein foods, such as those previously mentioned, are recommended to provide players with necessary amino acids.
  • Protein supplementation may not be beneficial given that western diets contain plenty of protein. As a result of glycogen depletion, if you consume a high protein diet, you will inevitably consume fewer carbohydrates, and fatigue may become more pronounced earlier.

That was all about the diet plan that Coco Gauff is following these days. As you can see, her focus is to eat quality food and to make sure that whatever she eats is giving her all the nutrients that are required by her body. Besides this, she is also using some supplements in her diet to complete her daily requirements.

Coco Gauff

Coco Gauff Nutrition and Supplements

Besides having a clean diet, Coco Gauff also adds some supplements to her diet which makes her be at the top of her game. She is also a huge fan of completing her supplement requirement through food but when it is necessary, she won’t shy away from taking them. Here are the nutrients that she takes supplements for:

Sodium

  • Tennis players should increase sodium intake in their diets to treat heat illness and prevent muscle cramps caused by sweating. Sodium is an essential electrolyte and a major mineral lost in sweat.
  • Ensures the smooth functioning of the nervous system, fluid balance, and muscle contractions
  • Fatigue, headaches, dizziness, and muscle cramps can occur when there is not enough sodium in the body
  • It is possible to overeat and suffer fatigue, weakness, weak recovery, and injury
  • Some natural foods, such as shrimp/prawns, and many processed foods, including cottage cheese, cured meats, canned vegetables, pickled foods, soups, and sports beverages contain this compound.
  • Sport drinkers who don’t eat high-sodium foods or sweat a lot may need to supplement their salt intake with additional salt. For heavy sweaters, adding a small amount of table salt to sports beverages may be necessary

Calcium

Calcium is also a mineral lost in sweat as well as the key mineral for strong bone density in tennis players. In particular, female tennis players should be encouraged to consume calcium. Three servings of dairy products a day are essential for meeting daily calcium requirements. In case of low oral intake, supplementation may be required.

  • Calcium is essential for the development of bone and teeth (90% of calcium is used in this process)
  • Muscle contraction depends on this mineral
  • Bones, teeth, and muscle cramps can all be caused by insufficient calcium in the body
  • Taking between 1000 and 1300 mg daily is recommended
  • Fishbones (sardines), watercress, spinach, milk, yogurt, ice cream, cheese, yogurt, cheese, yogurt, cheese

Iron

Iron has a high energy carrying capacity, making it another important mineral. There is a problem with low iron levels in female tennis players. It is important to emphasize iron consumption to avoid fatigue and anemia. In cases of anemia (low blood iron) diagnosed by a physician, iron supplementation may be recommended.

  • A very important mineral for the cardio-pulmonary system (the heart and lungs)
  • This element is found in hemoglobin, which transports oxygen from the lungs to your working muscles.
  • It is essential to the production and release of energy
  • Having too little iron can make you tired
  • Consumption recommendations: 12 to 18 mg per day
  • This mineral is present in red meat, poultry, fish, bean, spinach, vegetables, dried fruit (raisins, apricots, and figs), as well as fortified cereal. It is easier for the body to absorb nutrients from animal sources

Coco Gauff

Potassium

The key electrolyte to reduce the risk of heat illness is potassium, the main mineral in our bodies that is present in every cell. This is not true, but tennis players require more potassium than an average adult due to the loss of water during play.

  • For muscles to contract, fluid balance to maintain, digestion to function, and the nervous system to function
  • Hypoglycemia can lead to fatigue, dizziness, vomiting, and cramps as a result of too little potassium
  • Three thousand milligrams per day are recommended
  • Fruits (especially bananas and melons), tomato juice, meat, dairy products, and green vegetables contain potassium

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