Would Working out make a difference?

Discussion in 'Tennis Tips/Instruction' started by MarinaHighTennis, Jan 19, 2013.

  1. MarinaHighTennis

    MarinaHighTennis Professional

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    Hey Guys,

    I'm a pretty skinny guy who can hit a solid ball and is very fast. However, I feel that I only win matches because I'm fast. I'm not a pusher as you guys have seen my videos but do noticeably have a lack of power/significant pace in my shots. If I did isometric band workouts, would it benefit me and allow me to hit heavy balls in order to dictate rallies?
     
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  2. dominikk1985

    dominikk1985 Legend

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    depends on your Level. I would say till 4.0 there is so much room for technique improvement that a couple of pushups in the morning is all strength Training you Need.

    later you can still gain a lot by improving technique but you start to get into the range where you are technically good enough to use your strength.

    However the Girls will like it so start hitting the gym:). but for your Tennis learning to rotate the lower Body ahead of the arm will do more for you.
     
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  3. raging

    raging Professional

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    absolutely, you answered your own question.
    Any isometric work is great for tennis & will increase strength, muscular endurance & speed/weight of shot.
     
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  4. LeeD

    LeeD Bionic Poster

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    Looking at pros, there are very few guys as small as a Kohlshreiber/Hewitt/Nishokori. Most are much heavier build, even if they're as short as Ferrer.
    And the taller guys all weigh in over 165lbs.
     
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  5. boramiNYC

    boramiNYC Hall of Fame

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    yes definitely will make a difference but not always in a good way. The best workout for rec would be a thorough and regular stretches of the whole body, esp regions that are not as flexible as other parts.
     
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  6. slowfox

    slowfox Professional

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    In my experience, working out (i.e. weight training) helps my overall coordination. For real...
     
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  7. boramiNYC

    boramiNYC Hall of Fame

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    striving for perfect form while working out will improve coordination. unless they are really into weight training and pushing the limits, regular people rarely are focused about the perfect form so there's the danger. and bulky muscles can reduce overall coordination. That's why I have to be very careful about suboptimal weight training for developing juniors.
     
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  8. Fuji

    Fuji Legend

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    I dunno man! Be careful! I'm almost 20lbs overweight and it's killing my on court performance... (that being said its not because I hit the gym...) :lol:

    -Fuji
     
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  9. TheCheese

    TheCheese Professional

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    If anything, work out to correct muscle imbalances and prevent injury.
     
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  10. MarinaHighTennis

    MarinaHighTennis Professional

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    thanks guys for the responses. I don't think I have to worry about overweight haha I'm a real skinny guy. Anyways, the past 3 days i've been working on isometric bands for core and arms.
     
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  11. NLBwell

    NLBwell Legend

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    You want flexibility for power on your strokes. You want speed to cover the court (speed takes strong legs and core). The more you work out with these in mind, the better.
    The pros have learned that the most strength with least body weight is best - a tough balance.
     
    Last edited: Jan 21, 2013
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  12. gmatheis

    gmatheis Hall of Fame

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    Yeah , Look at Djokovic when he tears off his shirt after a match. The guy looks almost emaciated but the muscles he has are seriously ripped.

    Like you said ... the most strength with the least body weight is the winning combination.
     
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  13. luvforty

    luvforty Banned

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    from OP's vids - yes, working out will help... stronger legs and core... also stronger arm for volleys.
     
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  14. nyc

    nyc Hall of Fame

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    Bulk will come with time, but what I saw from your videos is that you're not using your current mass properly to generate pace - and it's all footwork.

    You're fast, but you're not stepping INTO the shot - that change alone will increase weight of your shots. I'd focus on that to begin with.

    As far as working out, focus on explosiveness, flexibility, legs and core. ladder work, jump rope, squats, planks, jumping jacks, burpees. stay away from heavy weights.

    Good luck!
     
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  15. Nellie

    Nellie Hall of Fame

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    Working out can seriously improve your game, especially if you are smart in what you are doing. Chances are, your arms are not getting tired in matches. In fact, if you are swinging right, you are not really using your arms that much. Instead, you likely get tired in your legs (especially your calves and hamstrings) and your core. You can tell when you are getting tired in the legs because you start taking big steps around the court and mis-positioning yourself. You can tell you get tire in the core because you start leaning over to hit to reach balls and arming shots.
     
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  16. Mick3391

    Mick3391 Professional

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    Depends on what your goals are. If they are to improve, you can't get better unless you are in great shape, mentally and physically you can't be breathing hard and expect great shots and mental formulations.

    I recommend generally to be able to jog 5 miles with no problem, this gives good overall cardiovascular stamina. Then of course wind sprints.

    Strength doesn't always equal power, leverage does, technique, but it's good to do everything. Only use weights if you are weak, oversize muscles need more oxygen and get tired fast.

    Some of the best training is simply practicing catching tennis balls with your hand, teaches you to always watch the ball, anyways.
     
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  17. LeeD

    LeeD Bionic Poster

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    If you even think working out can add power to your game, then it will, for sure.
    Doubt is huge in your mental physchy. It's easy to just work out a bit every day for 2 months, then see how you play.
     
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  18. TheCheese

    TheCheese Professional

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    I think the best exercises for generating more racket speed might be drop hitting balls or just practicing swinging as fast as possible.
     
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  19. MarinaHighTennis

    MarinaHighTennis Professional

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    I can run 5 miles no problem haha but im a 4.5-5.0 player who wants to move to the next level. When i play 5.5 i basicaly try to run down every ball bc ppl hit super hard
     
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  20. NLBwell

    NLBwell Legend

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    What might be best is to play more 5.5 guys so it doesn't seem like the ball is hit super hard.
    Get used to the speed.
     
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  21. the hack

    the hack New User

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    good for tennis, good for health
     
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  22. MarinaHighTennis

    MarinaHighTennis Professional

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    I can play against them but I want to dictate the points more
     
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  23. Fuji

    Fuji Legend

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    You should try to hit a heavier ball then! :razz:

    -Fuji
     
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  24. LeeD

    LeeD Bionic Poster

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    I don't think you have to hit harder OR more spin.
    What you gotta do is place the ball better into the sideline corners, deep.
    Most 4.0's can hit hard enough when they have time to set.
    All 4.0's cannot set early enough on every ball, and often miss the shots by going wide a foot or two, instead of getting it IN by a foot or two.
    Work on placement.
    McEnroe and Connors never hit hard, they just placed it really well near the sidelines, over and over again.
    Lacking good placement, then you need to hit harder.
     
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  25. Vertiz

    Vertiz Rookie

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    To compete with the best at your level and keep moving up you have to workout to play tennis, not play tennis as a workout. Ofc not saying that you are playing as a workout but just a little saying :). Working out helps a lot and gives you more confidence on the court, but don't gain too much muscle or you'll lose touch,feel, form.
     
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  26. NLBwell

    NLBwell Legend

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    Then take the ball earlier closer into the court.
     
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  27. MarinaHighTennis

    MarinaHighTennis Professional

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    status update: Well I've been working out the past 5 days and I have gotten a lot stronger. However, I played a match today (didnt play tennis the past 8 days) I felt very out of sync and couldn't hit a shot past 2 strokes as my arms felt very very weird. Anyways I lost the match but after more times practicing I started to feel my strokes and I was beating everyone on the team including the guy I lost to earlier. btw im playing comm college tennis
     
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  28. UCSF2012

    UCSF2012 Hall of Fame

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    If you're gonna lift, do low resistance training. You don't want bulk. You want muscle tone.

    Actually, do low resistance quickly. Fast pull/push, slow release. Then maybe bike/jog an hour for cardio.
     
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  29. NLBwell

    NLBwell Legend

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    If you didn't play tennis for 8 days, your timing will be off.
    Also, if you lifted prior to playing that same day, it will throw you off.
     
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  30. MarinaHighTennis

    MarinaHighTennis Professional

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    I'm usually fine with first statement but as for the 2nd, its good to know that. So i guess the moral is, don't work out before tennis?
     
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  31. TheCheese

    TheCheese Professional

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    I find it hard to believe that you could make much noticeable difference working out for only 5 days.
     
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  32. BaboFan

    BaboFan Rookie

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    i believe it. Hes using isometric bands. I've coached soccer and I have my players train with them and there is noticable improvement in their mile times within a few days (3 days) and they improve more and more as more days pass. Have you ever tried to bounce a volleyball with a tennis racket? Just bounce it against the ground. Then play tennis, huge huge difference as now you can slam the heck out of the tennis ball.

    @marina: do not work out before playing tennis MATCHES. I wouldn't even recomend the volleyball bouncing technique because you will be messing up your muscle memory slightly. However, practice is fine
     
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  33. nyc

    nyc Hall of Fame

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    That are some quick results!

    What's your secret?
     
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  34. MarinaHighTennis

    MarinaHighTennis Professional

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    well stronger but not a lot haha. Man, you guys :)
    strong enough to see the results
     
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  35. luvforty

    luvforty Banned

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    did you pull a Rafa? or Lance, or Serena
     
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  36. MarinaHighTennis

    MarinaHighTennis Professional

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    Chinese miracle medicine ;)
     
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  37. LeeD

    LeeD Bionic Poster

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    "WORKING OUT" pays it's dividends 6 months down the line, not now, or until then.
    You mind has to adjust to your new body, and if you're body is changing, the mind lags behind a few months.
    Workout now, reap the benefits by the middle of summer.
     
    #37
  38. mad dog1

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    sorry, like some of the others have already said, 5 days isn't enough to build enough muscle to see a noticeable increase in strength. increasing strength like endurance happens over time. to build muscle and strength, the existing muscle has to be overworked to the point of fatigue to trigger the body to rebuild the muscle stronger to deal with the increased workload. only after you have a solid base will you see big gains in strength and muscle mass before you plateau. once you reach that plateau, you have to change up your routine to shock your muscles/body into dealing with a new increased workload.

    and like LeeD mentions, it takes time to adjust to the additional muscle mass and strength. once you have greater strength, your racquet will feel like a feather which will alter your timing so you'll need time to adjust to that.
     
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  39. Wilander Fan

    Wilander Fan Hall of Fame

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    I found that being able to swing a heavier racket results in a more consistent game and you hit a better ball in general. However, you lose power and spin since your racket speed drops and this really hurts your serve and attacking game. I think ideally, you want to be able to play with the heaviest racket you can manage which means a little extra power can only help.
     
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  40. GuyClinch

    GuyClinch Hall of Fame

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    It's true the pros workout. But the problem is the pros have spent significant on court time honing their strokes - lots more then average players are before they are even 15.

    Once you have achieved excellent strokes and have great footwork there are gains to be made with fitness and athleticism. That's because the pros are evenly matched skill wise and fitness can seperate them.

    I think young amateur players should concentrate on injury prevention with their workouts and just play alot of tennis.

    Older players are going to have different priorities - with many athletes working out to maintain strength levels (and vanity) - and hoping to help their tennis some..

    But the fastest way to get great at tennis is play alot of tennis under the watchful eye of other pros, IMHO. In short the higher your NTRP the more fitness is going to be a factor - unless you are grossly out of shape.
     
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  41. spaceman_spiff

    spaceman_spiff Hall of Fame

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    I think I mentioned this in a previous thread somewhere, but you need to strengthen your legs. I think it was in a thread where you had your vids and a vid from a girl who looked like a pro prospect, and I pointed out how much bigger her legs were and how she used them to generate power.

    Power in groundstrokes comes from the legs and the core, not the arms. If you're generating power mainly from the arms, then you're doing it wrong.

    Do some squats and run sprints in the lines on the courts (start at the doubles line, touch the singles line and back, then the middle T and back, then the other singles line and back, and finally the other doubles line and back). The sprints aren't about making you a faster runner; they're about making your legs stronger.
     
    Last edited: Jan 28, 2013
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  42. v-verb

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    I think strengthening the shoulders and triceps would only help on the serve.
     
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