Tennis specific strength training

Discussion in 'Health & Fitness' started by Legend of Borg, Jun 5, 2013.

  1. Legend of Borg

    Legend of Borg Legend

    Sep 13, 2007
    Pazardjik, Bulgaria
    After spending about 4 months or so in the gym doing general strength training (biceps, triceps, chest, back, etc.) I've decided to go into functional training for tennis.

    The problem is that I've never done any such training, the most I've done is HIIT back in 2011 along with some medicine ball crunches for abs. That's it.

    Can anyone suggest a program/website or any other source for TENNIS specific strength training?

  2. r2473

    r2473 Legend

    Aug 14, 2006
    If you aren't squatting 2.5x your bodyweight, I'd start there.

    Combine that with 5 yard sprint interval training (to mimic what is done on a tennis court) and you should be good to go.
    Last edited: Jun 5, 2013
  3. JRstriker12

    JRstriker12 Hall of Fame

    Mar 31, 2006
    Do a quick search of this forum, there's tons of links and resources.

    USTA also has some good info:

    I was able to get this book from the local library:

    "Complete Conditioning for Tennis: 2nd Edition"
    by Paul Roetert, Todd Ellenbecker, United States Tennis Association

    Essential tennis has some good stuff using medicine balls and resistance bands:

    Also make sure to incorporate some rotator cuff work.

    Also, think multi-joint exercises. Bicep and triceps work isn't doing much for your tennis game.
  4. charliefedererer

    charliefedererer Legend

    Feb 13, 2009
    Best source I've found is:

    Power Tennis Training [Paperback]
    Donald A. Chu (Author)

    "Donald Chu, training consultant to the United States Tennis Association and top tennis pros, defines power as speed applied to strength. In Power Tennis Training he shows players at all levels how to put more power into their game.

    Power Tennis Training combines a variety of training methods specifically designed to increase tennis players' endurance, strengthen the muscles they use most often, and enhance their speed. These methods are integrated into 3 training blocks that each feature a mix of different workouts. Each block lasts 4 weeks, providing an easy-to-follow 3-month workout cycle that can be repeated again and again.

    Workouts in the first block focus on enhancing endurance and developing strength in the muscles, tendons, and ligaments. In the next two blocks, workouts are designed to help players become faster and hit the ball harder by applying strength more effectively to their tennis strokes."
  5. Rob1

    Rob1 Rookie

    Aug 20, 2010
    Try this a weighted vest 5-10 pounds with high intensity workouts at the
    gym. Do the big rope, lunges, and more.
  6. Thud and blunder

    Thud and blunder Semi-Pro

    Jul 3, 2006
    Biceps and triceps isolation exercises and similar are largely a waste of time for sports performance (as opposed to beach performance, where they're obviously crucial).

    I wouldn't get too hung up about sports-specific training; unless you're at a crazy high level, you'd benefit from a general program, and most of the 'sports-specific' stuff is just PT snake oil. Example: a sports-specific exercise for tennis is lunges with medicine ball rotations; mimics tennis movement, so OK, seems plausible. But if you used the time and energy to do squats, deadlifts and power cleans instead, I'm pretty sure the latter would make you a far more effective on-court athlete.
  7. Rob1

    Rob1 Rookie

    Aug 20, 2010
    To go along PT training is wonderful for all athletes.
    I asked my one guy who was into training for tennis:

    What are the 2 most important things you need to do?

    Dead Lift weights: helps you lunging for the shots.

    Hip Exercises; rotating those hips for shots, using the catabell for
    explosive hip, hip abductor exercises.

    Stay away from heavy lifting though lifting lighter weights helps your
    BF index and makes you leaner and quicker.
  8. GuyClinch

    GuyClinch Hall of Fame

    Aug 12, 2004
    I don't think sports specific training is snake oil. But its not worth it for rec athletes. Pro tennis players have different needs and because they are time sensitive and injury sensitive some exercises just aren't going to happen for them.

    Something like lunges is something a trainer can teach in a few minutes - and it probably has good results on the court. is it more useful then learning to squat big weights? Maybe - but it also takes less time and training. That's what the pro athletes need. Likewise they spend alot of time on agility work - not just strength.

    Rec players though don't need as much court or rehab time and sometimes alot more time for training. They also are overall in much poorer condition. So if you think about it they are much better suited an overall fitness program.
  9. Barclay

    Barclay Banned

    Jun 19, 2013
    Power Golf Coaching brings together a variety of coaching techniques created to increase tennis players' stamina, strengthen the muscles they use most often....
  10. Greg G

    Greg G Professional

    May 10, 2012
  11. WildVolley

    WildVolley Legend

    Jun 22, 2007
    Your early advice seems good, but I must quibble with this last part.

    First, I'm not sure what BF index is, but most people lift weights to get stronger. Lights weights are more of a bodybuilder thing than an athlete thing.

    Sprinters, football players, and basketball player are all lifting heavy in order to become quicker. Diet is the best way to become leaner, because most weight lifting is going to be putting size on your muscles.

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