26 Mar Why Is Strength Important In Tennis?
Yes, you love playing tennis. You play, you practice, you take lessons and go to clinics at your local club. But how can you get an edge? You want to take your game up a notch – become quicker on the court, add a few miles an hour to your serve, chase down those nasty lobs that pusher on the other side always throws up when you’re at the net. Read on to learn more about why strength is important in tennis.
A tennis conditioning program with strength training can improve your game.
Add strength training to your arsenal. Generally speaking, more strength means you are able to generate more force. You are able to generate more acceleration of your mass. You can hit the ball harder and you can move around the court quicker. A strength conditioning program produces other benefits as well, such as fat loss so you’re not carrying around as much useless weight on the court and muscular endurance so you can play longer at the same level.
What Does the Research Say?
The research confirms what we are preaching – a tennis conditioning program that includes strength training will improve your tennis. One study published in the Journal of Strength and Conditioning found that bench press strength, squat strength, and grip strength were significantly correlated with serve velocity.
Another study from Spain in association with the Royal Spanish Tennis Federation (you know, the country that produced Nadal, Moya, Sanchez Vicario, et al.?) came to similar conclusions. A tennis conditioning program that included sprint and explosive strength training resulted in improved single-sprint performance (i.e., acceleration of 10 meters), repeated spring ability and counter-movement jumps after the 8-week training program. What does that mean? Players were faster, quicker and moved with more agility on the court
How Can I Incorporate Strength Training Into My Tennis Conditioning Program?
It all depends on how much time and effort you want to devote, of course. However, even at a minimum, two strength training sessions per week of 45 minutes or so will provide huge benefits. You’ll especially notice the benefits if you have never incorporated strength training previously. You can use basic multi-joint exercises like presses, pulls, dead lifts and squats. These exercises work multiple muscles at the same time and in conjunction with different muscle groups. A full body workout twice a week will fit the bill.
Want More? Order Your Copy of the Ultimate Tennis Workout
If you want an all-encompassing, full body, tennis focused workout manual, just click below and get a copy of the Ultimate Tennis Workout. You’ll get step by step instruction on exercises, rep ranges, what weight loads to use. Plus, everything else you need to add a tennis strength training program.
Order the Kindle Version: Here
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