Strength training for tennis performance
Some play tennis competitively, others for recreation. Either way, it’s a sport enjoyed by people of all ages and fitness levels. Becoming an above-average player requires certain physical attributes, such as upper-body and core strength for making the shots and lower-body strength for reaching them quickly. When you watch a game of professional tennis, you can appreciate the power and strength displayed by the players.
An effective strength-and-conditioning program can help you elevate your game to a new level. Any player seeking to enhance their performance and improve their game should focus on the following areas:
LEGS
Strong, powerful legs allow you to meet the ball in time to return the shot. Power moves for legs include squats and lunges, which, when performed correctly, engage almost all the leg muscles.
Jump squats
Start in a low squat with your feet at least hip-width apart. Initially place your weight on your heels and as you jump, push through your toes, using your calf muscles to push your feet off the floor and get as much height as possible. Land on your toes before coming back down on your heels, and return to a squatting position. Repeat 10 to 15 times.
CORE
—Your core muscles include your abdominals and low back muscles, which work in tandem to stabilize the body and help you serve the ball and return it.
Plank
Plant your forearms on a mat or towel. Push off the floor, raising up onto the toes and keeping your upper body weight over your elbows. Keep your back flat, trying to create a straight line from head to heels. Tilt your pelvis forward to contract your abdominals. Hold for 15 to 60 seconds.
FOREARMS
The lower arm muscles allow you to snap your wrist on a serve and keep a firm grip on the racquet. A program that involves strengthening and stretching exercises for the wrist extensors can help prevent tennis elbow—the leading tennis injury.
Forearm stretch
Hold one arm out in front of you, palm down. Use your opposite hand to gently pull your fingers back. Hold this position for 30 seconds and then switch arms. For a different stretch (also palm down), gently pull your fingers underneath.
SHOULDERS
These include the deltoids and scapula (rotator cuff) muscles. These muscles are employed every time you play a shot and are particularly active during serves and overhead smashes.
Shoulder rotation with exercise bands
Loop a resistance band around a pole, keeping one handle in your right hand. Start with your right elbow attached to your side, right forearm parallel to the ground. Next, rotate your right forearm away from your body, keeping the elbow tucked in at the side. Perform 10 to 15 repetitions.
Four Factors that influence your game:
Strength Training
Targeting specific muscle groups will increase your overall body strength, resulting in greater power on the court. Aim for two to three strength-training sessions a week, especially during the off-season. Having strong muscles is also an important component in reducing the risk of injury.
Flexibility
Good range of motion is essential for performance (reaching the ball) as well as for preventing an injury on the court. Stretch before and after play as well as off the court to maintain flexibility. Warm-up prior to your game by walking around the court a few times and then completing a full-body stretching routine.
Endurance/Stamina
A game of tennis can range from 30 minutes to three hours or more, and intense rallies often decide a game, so endurance is essential for serious players. Ideally, to improve or maintain your aerobic fitness, you should aim for a minimum of 30 minutes of cardiovascular activity daily.
Agility & Speed
During a typical match, nearly half of a player’s movement is sideways, so agility—the ability to change direction rapidly and with control—is essential. Lower-body speed and an overall quickness around the court are also needed to reach the majority of shots. Exercises such as short sprints and plyometrics (high-intensity jumping) can improve explosive power.
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