Benefits of Resistance Training for Tennis

For a tennis player to perform at their best they must have just the right mix of aerobic and anaerobic stamina, as well as explosive strength, power and agility. In fact, tennis requires a balanced combination of endurance, speed, fast reaction time, overhead strength, core body strength, strong arms and legs, and flexibility.

A tennis-training program must be based on solid aerobic endurance to sustain a high work rate for the duration of a game that may last several hours. Anaerobic endurance is also an essential component so that power over each rally, and in each shot within a rally can be maintained throughout each match. A balanced tennis-training program should help to prevent injury and over training. Tennis elbow, shoulder impingement, rotator cuff and calf tears are all injuries that can be reduced in frequency when proper form, training protocol and rest are implemented in an overall tennis-training program. If you are looking for a stronger serve, groundstroke or volley, specific training is necessary.

Tennis players who regularly perform resistance training in their regimes will find that they will benefit in prevention and remedy for over use injuries, increase the bodies overall strength and increase speed while decreasing movement time around the court.
Upper Body Exercises

The six exercises selected are all basic movements designed to improve all round general strength. Dumbells are utilized to ensure that each side is worked equally and muscular balance can be achieved. Reverse bicep curls are performed to engage more forearm extensors and help to balance the forearm flexors which when overworked often lead to the debilitating ‘Tennis Elbow’. The important abdominals are performed with a twist to fully engage those muscles responsible for trunk rotation.

1. Dumbell Shoulder Press
2. Dumbell Row
3. Dumbell Bench Press
4. Reverse Bicep Curl
5. Dumbell Tricep Extension
6. Twisting Sit-up

The aim here is to add strength and power to the lower body. Explosive Olympic movements are utilized, as they are when increased acceleration is required. The squat will form the base of the leg strength work while a side lunge has been included as a more sport specific movement because of the lateral motion component of the game.

1. Power Snatch
2. Power Clean
3. Squat
4. Side Lunge
5. Leg Curl