Iga Świątek Nasal Breathing On-Court Session

A targeted 60 minute tennis session built around Iga Świątek's training routine, using mouth tape to force nasal respiration during intense court drills.

5 time blocks, 60 minutes in total.

Time blocks

Dynamic Court Warm Up: 10 min
Light hit and dynamic footwork with conscious nasal breathing
Mouth Tape Application: 5 min
Apply athletic tape across mouth to enforce nasal breathing
Restricted Respiration Rally Work: 25 min
High intensity baseline rallies with mouth tape in place
Tape Removal and Open Drills: 10 min
Remove tape and play open rallies while checking heart rate
Diaphragmatic Breath Restoration: 10 min
Light walking and slow diaphragmatic breathing to lower heart rate

About this routine

During preparation for hard court tournaments, Iga Świątek's training routine includes on-court sessions played with athletic tape over her mouth. Designed by her physical conditioning coach Maciej Ryszczuk, this practice restricts breathing to the nose during demanding rally drills. Forcing nasal respiration raises the heart rate faster and teaches efficient oxygen utilization under physical stress.

The session starts with a light dynamic warm up before applying the tape across the lips. Świątek then carries out intense baseline rallies and movement sets while maintaining strict nasal breathing. Restricting airflow limits oxygen intake, making standard drills feel significantly more challenging and conditioning the cardiovascular system without adding physical impact.

Once the restricted block is complete, the tape comes off for open-breathing rallies and a structured breath restoration cool down. Players can use this method to build respiratory endurance, track recovery rates, and refine composure during high fatigue moments on court.

Why this routine works

Improves respiratory efficiency under high cardiovascular stress
Elevates training heart rate without increasing physical impact on joints
Strengthens focus and nasal breathing control during intense exertion
Accelerates heart rate recovery between demanding point sequences

FAQ

Why does Iga Świątek train with tape on her mouth?

She wears athletic tape across her mouth during practice to force strictly nasal breathing. This increases heart rate faster, limits oxygen intake, and builds cardiovascular endurance during rallies.

How long does the restricted breathing drill last?

In this 60 minute session, the restricted breathing drill lasts 25 minutes, preceded by 15 minutes of preparation and followed by a 20 minute recovery section.

How do I time this training sequence?

You can track the intervals using a free routine timer to keep your warm up, tape drills, and recovery blocks strictly on schedule.