Strength Training For Tennis
Tennis is a sport which combines power, endurance, mobility, agility and flexibility.
Players routinely fire off serves with speeds of up to 250km/hr and at the same time endure baseline rallies that last 26 to 30 strokes.
It places tremendous forces on the body. The most injury- prone areas are the lower back, shoulders, abdominals, calves, the elbows and wrists.
Common Injuries In Tennis
You often read about the top tennis players in the world getting sidelined by injuries.
Roger Federer has a history of back and knee problems. Rafael Nadal tore his abdominal muscle and has had surgery on his wrist and knees. Andy Murray had lower back surgery.
These types of injuries aren’t limited to the pros. Even casual tennis players who play once a week are susceptible to these injuries.
A strength training program for tennis should focus on building these injury prone muscle groups without compromising mobility, agility and flexibility.
5 Best Strength Training Exercises For Tennis Players
The best strength training exercises for tennis players are those that involve the key muscle groups. Compound exercises develop coordination and improve functionality.
1. Power Clean
The Power Clean is often referred to as the best exercise to develop athleticism. It requires you to coordinate the legs, hips, upper back and shoulders while keeping the core muscles stable. Power Clean is a great exercise to strengthen the wrists and develop explosive power in the legs and hips which are necessary to deliver high velocity ground strokes and baseline returns.
Recommended Volume: 2 sets x 5 reps
2. Overhead Lunges
Any type of lunges will work for tennis but Overhead Lunges has the advantage of building a stronger core, upper back and shoulder muscles. By lifting a plate overhead, the upper back, shoulders and core muscles are forced to work harder to maintain stability while lunging. Overhead Lunges can improve speed and agility which is important when you have to attack the net or return a slice backhand drop shot.
Recommended Volume: 2 sets x 15 reps
3. Cable Squat Row
Many of the shots in tennis involve the hips, back and the rotation of the shoulders. Cable Squat Row is an exercise that utilises all three body parts with the added convenience of using a machine which eliminates the need for balance. You can focus on proper form and execution of the exercise. Cable Squat Row will build the scapulae and posterior deltoids and reduce the risk of shoulder injuries.
Recommended Volume: 2 sets x 10 reps
4. Barbell Glute Bridge
Tennis involves plenty of short sprints in different directions. A strong and stable trunk and hips are important to maintain correct upper body position during sprints. A weak trunk leads to displaced energy which puts more pressure on the lower back. Barbell Glute Bridge strengthens the hips, gluteus muscles, lower back, hamstrings, calves and thighs. An important tip is to hold each rep for 5 seconds at the bottom of each Barbell Glute Bridge for the hip stretch and 5 seconds at the top for a strong contraction in the glutes.
Recommended Volume: 2 sets x 5 reps
5. Wall Ball
If you watch training videos of Federer and Nadal, you will notice that both players include medicine ball exercises in their routine. The medicine ball is great for improving balance, power and mobility. Wall Ball helps develop power in the hips, legs and shoulders. The value of Wall Ball will carry over to your serve and volley game.
Recommended Volume: 2 sets x 10 reps
There are other exercises that you can add in your program to improve your tennis game. When strength training for tennis, your focus is not on lifting heavy weights but on stabilizing the key muscle areas while getting the entire body to work together and become more efficient in utilizing energy.
