Tennis fitness for busy people: a better way to train
It wasn’t until university that I received my first strength & conditioning program...And my goodness did it make a difference in my game. And as for my height...I was short for my age as a youth but a late bloomer on that front too. I had a growth spurt before university and actually continued to add some height to my frame until my early 20s.
Place an exercise ball between yourself and a wall, and bend into a standard squat position. Now push your feet away from the wall slightly so you feel the stretch in your thighs, quadriceps, and gluteus maximus. If you’re working on aerobic fitness and endurance, swap out your planned 3-mile run for shuttle sprints. Sprints get the heart rate up (which is good cardio) while working on agility and explosive bursts that closely mirror the types of movements you’ll be making on the court.
Today I want to share a purpose-built training system that we developed specifically for tennis players. Out of this training system, I want to share 9 exercises for tennis players who have had great results for 10’s or 1000 players. I don’t know, that comes down to how they are performed and personal preference, all I know is they have worked really well for us for over 20 years. To help players get back to match fitness, lta’s expert coach isla smith has created a series of easy-to-follow tennis-specific fitness workouts. If you are playing in a three set match, whether it be in a competition or against a friend, you need to know you can continue playing at peak performance in the final game of a deciding set. The only way to do that is to participate in regular endurance training.Endurance training can be split into aerobic and anaerobic endurance.
Each period might be a mini training program in and of itself lasting 6 weeks or more. According to the literature, it appears that strength training has an impact on all other physical qualities (but more on that below). We need to consider every player is different, we all have different needs and restrictions. I cannot sit on my side of the screen and tell you how much you should be hitting each week, you need to work this out with help from someone that knows more information about you. I can do it for you, but you will need to get in touch and organize an online consultation.
Don’t wait until an injury tennis fitness occurs before incorporating preventative measures into regular workouts. Good tennis players develop both their upper body and core strength to ensure they can drive more strength behind the racket and keep stable during play. The full-body workout achieves calorie burn whilst lifting the heart rate to improve fitness levels. It also provides the opportunity to strengthen and tone both upper and lower body with glute activation as a priority.
The more maximum strength you have the greater your potential for power. A player who can leg press 500lbs for 1 repetition has greater maximal strength than a player who can press only 450lbs. Now that you have a solid and well-rounded base of strength, you can move on to more intense sessions. But if you are one of the many seeking the next level of tennis and becoming the best you can be, then do something to get this right. Once you have established those things you can plan out your training around them.
The number of sets can be less than phase 1, because there is no point training at this level when you're fatigued. Although the upper body is where the action is expressed in tennis, the “Posterior chain” of the hips, gluteals (butt) and upper legs and the abdominals is of equal importance. The squats and deadlifts build strength and power in this region. In late pre-season, players are working up to the start of the season. For professional sports that utilize weights in their training, which is most sports these days, training is broken up into seasonal phases for best results.