Novak Djokovic may not have won the first two majors of the year, but he did not crash meekly. Firstly in the Australian Open, then in the French Open, Djokovic put up a show that was a statement of his unflinching desire to continue. He is doing the same at the hallowed courts of Wimbledon now, cruising to the quarter-final.
The seven-time Wimbledon champion, overcame a shaky start to defeat Alex de Minaur in a thrilling four-set match (1-6, 6-4, 6-4, 6-4) on July 7, 2025, securing his 16th Wimbledon quarterfinal.
Struggling with uncharacteristic errors, including four double faults and 16 unforced errors in the first set, Djokovic faced a formidable challenge from the 11th-seeded Australian, who capitalised on his speed and defensive play. However, Djokovic reset in the second set, using tactical adjustments like low slices and net approaches to disrupt De Minaur’s rhythm.
Despite trailing 4-1 in the fourth, he won the last five games, showcasing his resilience. The match, played under windy conditions, highlighted Djokovic’s ability to adapt and prevail, keeping his pursuit of an eighth Wimbledon title alive against upcoming opponent Flavio Cobolli.
Djokovic’s performance at 38 reveals his secret: a blend of mental fortitude, physical discipline, and tactical adaptability. His longevity and peak athleticism are built on a rigorous workout routine, a light session of yoga, and holistic mental exercises that fuel his mindfulness.
His ability to recover from a poor start against De Minaur stems from rigorous preparation, including yoga and a plant-based diet, which sustain his endurance. His mental resilience, evident in resetting after a 6-1 loss and overcoming a 4-1 deficit, reflects years of mindfulness practice. Tactically, he adjusts mid-match, using slices and net play to counter opponents, showcasing a cerebral approach honed over decades. This combination defies age, keeping him competitive against younger players like De Minaur.
How Does Novak Djokovic Train To Be At The Peak?
Djokovic’s physical training is a balanced mix of flexibility, strength, endurance, and recovery, tailored to the demands of professional tennis. His daily routine typically begins with a 20-minute yoga session, incorporating poses like cobra and downward dog to enhance flexibility and mental focus. This is followed by dynamic stretching exercises, such as jumping jacks, walking high knees, lunges with side bends, and inverted hamstring stretches, to warm up his body and prevent injuries. These movements mimic tennis-specific actions, preparing him for explosive court movements.
How Does Novak Djokovic Recover From A Gruelling Match?
Recovery is a cornerstone of his routine. Djokovic uses foam rolling to loosen connective tissue, reducing muscle stiffness, and spends time in a hyperbaric chamber or CVAC pod to boost blood oxygen levels and eliminate lactic acid, aiding muscle recovery. He also incorporates cold treatments, ice baths, and massages to manage inflammation and fatigue. High-altitude training, such as hiking, further enhances his endurance, giving him an edge in long matches.
Novak Djokovic's Diet Plan That Keeps Him Fit
His diet, primarily plant-based and gluten-free since discovering a wheat allergy in 2010, is critical to his physical performance. Djokovic starts his day with warm water and lemon, followed by celery juice and a nutrient-rich smoothie with berries, dates, hemp seeds, and superfoods like maca powder or spirulina. This regimen, detailed in his book Serve to Win, fuels his energy and mental clarity, avoiding processed foods, dairy, and sugars.
