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TENNIS TRAINING

Tennis Training

Tennis training section

To develop a solid tennis training program you have to consider that you need to meet the high demands of an individual sport which will tap all of your resources without leaving anything unchallenged.

Tennis players are high performance athletes, who have to physically combine the speed of a sprinter, with the agility of a soccer player dribbling, the power of a high jumper, the endurance of a 5000 meter distance runner, the resistance of a 400 to 800 meter runner. All of these attributes will lead to maximum performance in tennis, the secret is how to train to achieve the correct mix of aerobic and anaerobic endurance, explosive strength and power, starting speed and agility.

In the end all of those factors, amount of strength, speed, agility, flexibility and overall conditioning, a player is willing to fight and work for, will determine how good of a player he/she will be.

Typically a tennis match is very much like a roller-coaster of short high-intensity and low intensity activity. The average point or raly may last about 6 seconds and slightly over 10 seconds even on a slow clay court. Unlike in other sports where play is continuous tennis players have up to 20 seconds rest between points - 90 seconds in changeovers. This makes tennis as far as the overall physical demand closer to prolonged intermediate-intensity exercise (between 5'000 and 10'000 meter runs) than for example soccer where mltiple sprints are the rule.

Considering that a tennis match may last several hours especially on 5 set events in the men, the tennis training program must have a core aerobic and anaerobic endurance long matches but at the same time have necessary power response to sprints and high level strokes.

Studies have show that, 3 meters per shot and 8-12 meters during a point is the average movement of tennis players around the court. With such short distances to cover quickly, it becomes obvious that to reach most of these shots tennis players need good speed and quickness around the court.

In addition sideways movement applies to 48% of a tennis match, so to change directions quickly on a dime is a must and agility becomes very important to develop.

Finally, a balanced tennis training program should help to prevent injury and over training. For example, a preventative program of wrist extensor strengthening and stretching exercises can help to prevent tennis elbow . Another factor are injuries endemic to certain sports and in tennis are the rotator cuff muscle injuries, which can be prevented with specific exercises to reduce such a risk.

We are developing a series of articles below where we will uncover some of the key principles involved in the complete tennis training approach, interval training, endurance, resistance, speed, with dumbbell exercises, plyometrics, resistance band exercises, plyometric exercises, medicine ball exercises, dumbell exercises, dumbbell workouts, speed training, kettlebell exercises, vertical training...come often to this page, bookmark it since we will often post new articles for you.

To improve your game by studying the "How to's" professional training articles, about, periodization training, basic training, endurance training interval training, speed training, power training, fitness tests, exercises and more.

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Power Jumps ( 1 item )
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Tennis Regeneration ( 1 item )
Tennis Speed Training ( 9 items )
Tennis Training ( 10 items )

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