How do you become a physically stronger Tennis player?

[HeadStart]

How does one prepare the body for the physical demands of playing tennis to last 3-5 set matches and consistently hit powerful on ground strokes and serves?

What do you do to condition your muscles, maintain fitness and prevent injuries?

 

[WildVolley]

How does one prepare the body for the physical demands of playing tennis to last 3-5 set matches and consistently hit powerful on ground strokes and serves?

What do you do to condition your muscles, maintain fitness and prevent injuries?

First, let me say that I can't last 3-5 sets hitting hard at the moment, but I do understand what it takes. Pros have to be very fit in terms of both the cardio to last those matches and the muscles and coordination used when playing tennis.

For instance, Andy Murray really improved after he got Jez Green to train him. You need proper training, rest and nutrition to really get in shape. Green has Murray jogging, running sprints, lifting weights, doing footwork drills, stretching, and throwing medicine balls.

You can look up various drills online and start setting up your own training schedule. As a general rule, I'd advise doing your skill-type tennis training before you hit the weights or run if you're doing both the same day.

 

[charliefedererer]

Check out this site for a fairly complete overview, then specifics on how to implement a program:

Sports Fitness Advisor Tennis Training Section http://www.sport-fitness-advisor.com/tennis-training.html


The following book can be bought for as little as 1 cent (used) on Amazon, and contains very specific training blocks:
Power Tennis Training [Paperback] http://www.amazon.com/Power-Tennis-...7010356&sr=8-1&keywords=power+tennis+training

Here is a description:

"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.

Part I describes the individual exercises and drills that make up the workouts in the Power Tennis Training program. Using numerous illustrations to ensure correct technique, Chu demonstrates

- exercise principles for tennis players,
- warm-up and stretching exercises,
- weight training,
- trunk exercises,
- plyometrics,
- medicine ball exercises,
- court drills,
- safety and injury prevention, and
- overall fitness and conditioning testing.

Part II integrates the exercises and drills described in Part I into workouts that make up each of the training blocks.

Chu's practical, year-round, tennis-specific conditioning program will help tennis players at all levels apply more explosive power on the court."

 

[spaul8809]

the best way to maintain your fitness is to take care about your diet plan.