I am very interested in becoming a better tennis player and need to know how to train properly in order to achieve my goal. — Winnie Lam, Dublin, Calif.Tennis requires agility, speed and endurance, and training for those qualities offers excellent opportunities for a better game. The overall objective is to increase racket-head speed through improved strength, to increase range of motion with better flexibility, and to be able to transfer force from the legs through the torso powerfully and efficiently with strength and balance.
Physical therapist Deborah Ellison of San Diego outlines these four areas as the major training components of the game:
1. Anaerobic and aerobic conditioning through interval training;
2. Overall body flexibility with attention to rotation of the core;
3. Acceleration and deceleration power and balance, especially in the lower body;
4. Torso and upper-body strength.
Strength building will take part mainly in the preseason but should be maintained with lighter weights/more repetitions in-season as well. The following exercises are just some that are particularly beneficial for tennis players:
1. Calf raises
2. Lunges (stepping forward or backward)
3. Side lunges
4. Leg presses and leg curls
5. Squats
6. Seated row (back and spine)
7. Bent-over and standing lateral raises (shoulders)
8. Push-ups
9. Crunches, particularly on a stability ball (abdominals)
10. Biceps curls and triceps dips or extensions
11. Wrist curls (palms up)
12. Wrist extensions (palms down)
Since tennis involves a lot of starting, stopping, turning, twisting and high-speed running (followed by minimal rest), interval training (built on a good cardiovascular platform designed for endurance) will be important. An example of interval training would be interspersing sprints lasting 5 to 15 seconds with 30-45 seconds of jumping rope. Since tennis involves movements in all directions, be sure to include forward, sideways and backward sprinting.
Explosive moves like these are trained by a method called plyometric exercise, which seeks to improve power by training the muscles through explosive muscle contractions. Combining this with agility training is a great way to get conditioned. One example of plyometrics combined with agility is to get an elastic band or tube that can fit comfortably around your waist and that can be held by a training partner or anchored safely. Perform explosive jumps (in all directions) while working against this resistance.
Functional and core training will improve balance as well as your ability to twist and rotate your body in diagonal patterns. Resistance bands, cable machines, medicine balls, kettlebells and stability balls will all come in handy as you develop and strengthen these areas.
Send questions to Linda J. Buch, a certified fitness trainer in Denver: linda@ljbalance.com.
Resources
“Fitness Weight Training — 2nd Edition,” by Thomas R. Baechle, Roger W. Earle (Human Kinetics, 2005, $15.95)
“Ultimate Conditioning for Tennis: 130 Exercises for Power, Agility and Quickness,” by Alan Pearson (Ulysses Press 2007, $15.95)
“Functional Training for Sports,” by Michael Boyle (Human Kinetics, 2004, $19.95)
“Strength Band Training,” by Phillip Page, Todd S. Ellenbecker (Human Kinetics, 2005, $18.95)
