Coco Gauff is a rising star in the world of tennis, having already made a name for herself at just 15 years old. She has won numerous junior titles, having been named the number one junior player in the world. With her impressive skills on the court, she quickly became one of the best tennis players in the world.
At just 19 years old, Coco Gauff got her first grand slam title, winning the US Open 2023. Coco’s hard work and determination has put her in the list of global superstars at such a young age. She’s extremely dedicated to her sport and has a strong work ethic.
In this article we go through Coco Gauff’s diet and workout plan in more detail, outlining how she became so successful.
Coco Gauff Profile
| Date of Birth | 13 March 2004 |
| Height | 1.75m / 5ft 9″ |
| Body Measurements (Chest/ Waist/ Hips) | 36/ 26/ 36 (inches) |
| Weight | 60kg / 132 lb |
Diet Plan
Coco Gauff’s diet plan is pretty strict, focusing on providing her with the necessary nutrients. She follows a mostly plant-based diet, but does also have lean proteins and some healthy fats. Her daily calorie consumption is usually around 2000 calories, but will vary depending on her training intensity.
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Gauff has mentioned in interviews that she tries to avoid processed foods and sugary drinks as much as possible. She likes to stick with healthy foods, providing her with energy throughout the day.
Carbohydrates: Like many other tennis stars, carbohydrates are the primary source of energy for Gauff. She likes to include a lot of different complex carbohydrates in her diet, relying on whole grains. These provide her with a steady release of energy during matches and training.
Protein: Protein is another essential part of her diet, required for muscle repair and growth. Gauff includes plenty of lean sources of protein like chicken, fish, lean beef, tofu, beans, and legumes in her meals.
Fats: She also likes to add some healthy fats in to her meals. These are important for her overall health and can provide sustained energy through the day. She typically likes to have avocados and nuts with her food.
Hydration: As an athlete, staying properly hydrated is crucial for Gauff. She drinks plenty of water, as well as including electrolyte-rich beverages to stay hydrated during her intense training sessions.
Pre-match and Post-match Nutrition: Sometimes Gauff likes to have specific meals or snacks before and after matches to optimize her performance and recovery. This usually include an equal balance of carbohydrates and protein, followed by some healthy fats.
Coco Gauff has a fairly low body fat percentage, at around 15%. By consuming a well balanced diet and keeping her calories controlled, Gauff is able to maintain a healthy bodyweight, optimizing her performances. It also improves her flexibility and allows her to move quicker.
Breakfast
- Scrambled eggs with spinach and tomatoes
- Whole grain toast
- Fresh fruit salad
Lunch
- Quinoa salad with roasted sweet potatoes, chickpeas, and avocado
- Mixed berries with Greek yogurt
Dinner
- Grilled salmon with lemon and herbs
- Brown rice
- Steamed broccoli
Snacks
- Hummus with carrot sticks
- Apple slices with almond butter
- Banana with peanut butter
Workout Plan
Coco Gauff’s workout plan is pretty disciplined, allowing her to improve in specific aspects of tennis, focusing on her weaknesses. It also involves a combination of strength training, cardio, and agility exercises to improve her overall fitness.
Tennis is a physically demanding sport, so it’s important Gauff improves her muscular endurance. She spends a lot of time doing cardiovascular conditioning, often doing interval training or sometimes going on long distance runs.
Tennis Practice: The majority of Gauff’s training time is spent on the tennis court. This typically includes working on her strokes, footwork, match strategy, and practicing with other players or coaches. Her tennis sessions often involves high-intensity drills, often simulating match situations to make it more realistic.
Strength Training: Building and maintaining strength is important for power and stability on the court. Gauff likes to incorporates many different strength training exercises in to her workout routine, sometimes spending time in the gym. She likes to do bodyweight exercises, but does sometimes use weights when working out on her legs to enhance her explosive power.
Agility and Speed Training: Gauff focuses a lot of training on her agility and speed, as tennis requires efficient and quick movements. She typically does ladder drills, cone drills, and tennis specific exercises to improve footwork and reaction time.
Flexibility and Mobility: Maintaining flexibility and mobility is essential for her to prevent injuries and enhance performance. She likes to do some yoga in the morning, as well as dynamic stretching routines before training.
Balance and Coordination: Gauff does various exercises to help improve her balance and coordination skills. As a tennis player, it’s important to be calculated. She includes balance board drills, stability ball exercises, and hand-eye coordination drills into her training.
Recovery: Adequate rest and recovery are critical for any athlete. Gauff incorporates recovery strategies, including regular massages, foam rolling and ice baths after intense workout sessions. She also adds rest days into her routine to prevent overtraining and reduce the risk of injury.
Mental Training: Being extremely young, it’s important Coco Gauff works with sports psychologists or mental coaches to develop her mental skills, including focus, confidence, and stress management. Being mentally tough is a key component of tennis, an important part of Gauff’s continues success.
Her typical training routine includes:
Monday
- Warm-up: Jogging, jumping jacks, dynamic stretching (leg swings, arm circles, hip circles)
- Ladder drill: Players practice shuffling and sliding while moving up and down a ladder
- Cone drill: Players weave through cones set up on court, practicing quick changes of direction
- Agility drill: Players practice rapid starts and stops, using a resistance band or a partner to simulate a ball bouncing
- Strength training: Focus on lower body strength, such as squats, lunges, and calf raises
- Cool-down: Static stretching, focusing on major muscle groups like hamstrings, quadriceps, and calves.
Tuesday
- Warm-up: Jogging, jumping jacks, dynamic stretching
- Forehand and backhand drills: Players practice hitting forehand and backhand shots from different angles and distances
- Volley drills: Players practice volleys at the net, focusing on hand positioning and footwork
- Overhead drills: Players practice overhead smashes, focusing on proper technique and power generation
- Strength training: Focus on upper body strength, such as push-ups, pull-ups, and shoulder presses
- Cool-down: Static stretching, focusing on major muscle groups like chest, back, and shoulders.
Wednesday
- Rest day or active recovery (e.g., light yoga or a long walk)
Thursday
- Warm-up: Jogging, jumping jacks, dynamic stretching
- Footwork drills: Players practice shuffling, sliding, and turning while moving around the court
- Serve drills: Players practice serving with proper technique and power generation
- Return of serve drills: Players practice returning serves with proper technique and footwork
- Strength training: Focus on core strength, such as planks, Russian twists, and bicycle crunches
- Cool-down: Static stretching, focusing on major muscle groups like hamstrings, quadriceps, and calves.
Friday
- Warm-up: Jogging, jumping jacks, dynamic stretching
- Point play drills: Players practice playing points against each other, focusing on strategy and decision-making
- Sprint drills: Players practice sprinting and changing direction quickly to simulate match scenarios
- Strength training: Focus on lower body power, such as box jumps, depth jumps, and single-leg hops
- Cool-down: Static stretching, focusing on major muscle groups like hamstrings, quadriceps, and calves
Saturday
- Rest day
Sunday
- Rest day or active recovery (e.g., light yoga or a long walk)
Coco Gauff is an extremely talented tennis player, having won her first Grand Slam title by 19. Her diet and workout plan play a huge role in her success, allowing her to perform at an optimal level. It also allows her to preserve her health and stay motivated.
