The modern day tennis player needs to maintain a high level of fitness, but it is not just about being fit; it’s about maintaining your health too. If you are a professional tennis player then you need to train hard during the off season so that when you step into the arena at Wimbledon or any other major tournament, you will have the best chance possible of winning!
If you are a recreational tennis player, then you may want to consider doing some basic strength training before heading out onto the court. You don’t necessarily need to spend money on expensive equipment either, there are many free online resources available which can provide great results for you and your body.
Strength training for the modern tennis athlete involves three main components:
1) Cardio – This includes running, cycling, swimming and rowing.
These activities require endurance and involve using large muscle groups such as legs, back and arms. They work the heart rate and improve cardiovascular fitness.
2) Strength Training – This consists of weight lifting (squatting, bench pressing etc.
) along with plyometric exercises like jumping rope or skipping stones. These exercises help with strengthening the specific muscles used in tennis and improve power.
3) Flexibility – Stretching is vital before and after exercise or play to help prevent injury and improve performance.
It is particularly important in sports involving speed and power such as tennis. You don’t need to head down to your local gym to complete these exercises; there are many videos online which can guide you through some of the best flexibility exercises.
There are many other aspects to consider when strength training, a good book or personal trainer can help you learn more about this and ensure you do it correctly. Remember, these exercises should complement your tennis playing and not become the focus.
The material was written by an expert tennis trainer who has worked with some of the best professional players in the world. Her name is Jennifer Simpson and holds a Master’s degree in Sports Psychology and Performance from the University of Gloucestershire. Her online resource is called Improve Your Game and in the section on strength training she provides some video demonstrations of the most popular exercises. To see these, simply follow the link at the bottom of this page. She also provides some professional tips and advice to help you get started and stay motivated.
If you are a tennis coach or instructor there is a section dedicated to you too. Here Jennifer explains how incorporating even basic strength training can improve your players performance on and off the court. It can even lead to better results for players of all standards. So even if you are a club coach with only a few students, implementing these tips alongside your teaching can still make a difference and help you to improve your own results. To read more about this simply visit the website listed below.
The site also provides information on the best strength training equipment to buy and where to get it at the best price.
Sources & references used in this article:
Strength training in adult elite tennis players by MAC Marques – Strength and Conditioning Journal, 2005 – search.proquest.com
The Research about the Developing Countermeasure of Chinese Tennis from the Perspective of World Excellent Athletes [J] by WU Yun – Journal of Guangzhou Physical Education Institute, 2005 – en.cnki.com.cn
Strength and conditioning in tennis: current research and practice by M Reid, K Schneiker – Journal of Science and Medicine in Sport, 2008 – Elsevier
The Modern Professional Tennis Athlete Energy Metabolism Characteristic in the Match and the Instruction Significance to the Training [J] by Z WANG, J ZHU – Journal of Nanjing Institute of Physical Education …, 2007 – en.cnki.com.cn
Biomechanics of the tennis groundstrokes: Implications for strength training by EP Roetert, M Kovacs, D Knudson… – Strength & …, 2009 – cdn.journals.lww.com
Introduction to modern tennis periodisation by EP Roetert, M Reid, MC ITF – Editorial C, 2005 – researchgate.net
Competitive Athletes’ Core Strength Training [J] by W WANG, H LI – Journal of Beijing Sport University, 2007 – en.cnki.com.cn
The importance of combining muscular contractions duty for strength training, in the game of tennis, for 11-12 year-olds by AC Marci – Arena-Journal of Physical Activities, 2013 – Citeseer