Tennis fitness anyone?

Discussion in 'Adult League & Tournament Talk' started by jc4.0, Jun 19, 2009.

  1. jc4.0

    jc4.0 Professional

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    Does anyone have a great tennis fitness program to recommend? I've downloaded a few but wonder if you have tried a specific regimen that helped you move faster, hit the ball harder, increase stamina and stay injury-free. I just feel you can never be "too fit" and can always improve.
     
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  2. PeppermintMocha

    PeppermintMocha Rookie

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    Jogging (increase stamina).
     
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  3. wao

    wao Professional

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    Lift weights for strength, arobic activity for stamina, a lot of core work and streching.
     
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  4. thejackal

    thejackal Hall of Fame

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    jogging
    jump rope
    swimming once in a while (my coach is not a big fan of it, but I do it sometimes after tennis to cool down)
    stretching - special attention to shoulders because I have pretty uneven muscular development in both arms

    other than that shadow tennis to maintain good technique and playing tennis 2-3 hours a day
     
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  5. kelkat

    kelkat Rookie

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    Echoing what most people have posted, with the addition that my trainer runs me through an agility ladder regiment. Really helps foot work and speed.
     
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  6. subaru3169

    subaru3169 Semi-Pro

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    sidestepping and sprinting drills.. and mile
     
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  7. Hoot

    Hoot Rookie

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    Squatting works great. I started a squatting program 3 weeks before our State tournament and it really paid off. My legs never got tired while playing even when I had to play back to back single matches in one day.
     
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  8. mikeler

    mikeler G.O.A.T.

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    My tennis fitness program consists of playing lots of tennis.
     
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  9. monomakh

    monomakh Rookie

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    Assuming you have a good cardio base, you need to work on your anaerobic (sprints, intervals) and explosiveness (plyometrics - jumps and the like). My non-cardio regimen focuses on multiple muscle groups in one exercise aimed at athletic (tennis) conditioning that also simulates many of the stretched/out of position shots we need to take, like a one leg T (bending forward) and doing reverse flys in that position.

    Generally - 3 parts legs and core to 1 part upper body, some yoga, and lots and lots of ghastly intervals. Oh, and cardio on the off days. Plus court time.
     
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  10. burosky

    burosky Professional

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    Check out the health and fitness discussions.
     
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  11. sureshs

    sureshs Bionic Poster

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    Same here. And some stretching and light jogging before play.
     
    #11
  12. sboo

    sboo New User

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    play tennis...try crossfit 3x a week
     
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  13. charliefedererer

    charliefedererer Legend

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    1. Running. Sprints are more tennis specific than long distance, but start with longer distance running to build up your fitness level.
    2. On court directional drills (like suicides) to improve footwork.
    3. Exercises of the shoulder stabilizing muscles and rotator cuffs to keep you from having a muscle imbalance and injuring yourself with the high swingweight forces on your shoulder from the serve.
    4. Core exercises of the abdominals and back muscles.
    5. Complex arm strengthening exercises are the least important to prevent injury, but seem to be the most attractive to guys who want to bludgeon their shots.

    There are plenty of references for 1-5 in Marius's Health and Fitness sticky link at:
    http://tt.tennis-warehouse.com/showthread.php?t=52164
    Also: http://www.asmi.org/SportsMed/media/thrower10.swf
     
    Last edited: Jun 27, 2009
    #13
  14. Tyrus

    Tyrus Professional

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    Google "Tennis Fitness" or Tennis Excercises, etc. There are TONS of resources out there, Tennis.com has a pretty basic layout of fundamental exercises.

    This is my Tennis Fitness philosophy, none to be taken as fact, but it's how i look at fitness.

    1. Cardio - My endurance is top of the line as i rarely lose in 3rd sets. Jogging is okay, but I recommend bike riding as a way to preserve knee health. As an urban dweller i bike to and from my matches as an ideal warm up/cool down. Chicago's wind has trained me well.

    2. Weight Lifting.
    - Focus on the shoulders, elbows and wrist/forearm to strengthen tendons at the joints and prevent/lessen the impact of injuries.
    - I don't do much leg strengthening but should get on the ball with that, i think my bike does me pretty well but lunges/squats work wonders.
    - Don't try to buff up, small weights and many repetitions will work wonders on stability and pain management.
    - Don't weight lift the same day you play, muscle memory will be all messed up and shots will feel like they disappeared.

    3. The Core- cannot be ignored by any athlete, i should be doing better, but daily crunches are a good start. Others recommend yoga, i watched Federer do a good excercise where he holds the 40-lb bench press bar across the back of his shoulders and just twisted.

    Its just a philosophy, how i get through tennis, i used to do just the "play all the time" strategy, but you do need strengthening/cardio to prevent injuries and ultimately keep you feeling better on the court.

    Good luck
     
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