Benefits of Strength Training for Tennis Players

Injury Prevention

Having strong and capable joints will be very beneficial for preventing potential injuries while playing tennis. The shoulders and hips take a lot of wear and tear when playing tennis, resistance training can be an amazing antidote to this wear and tear that should be taken very seriously by both amateurs and professionals alike.

Performance

It is no secret that having a body that is in amazing condition in term of strength and conditioning will help your tennis performance, there is a reason why all the professionals have sport scientists helping them design their training sessions in order to maximise their performance. The amount of power you are able to produce, from both the legs but also the rotational power can be highly improved through a well designed strength training programme.

Longevity In The Sport

Tennis is a physical sport, as we age it can become more and more challenging to play due to a decline in muscle mass and cardiovascular capacity. This decline begins relatively early, around age 40 and the only way to prevent it is to confront it with both resistance training and cardiovascular training. Strength training is the most effective way to prevent age related decline in muscle mass, it will allow you to continue to play tennis for years longer than you might be able to if you were not to do regular strength training.

How To Implement Strength Training for Tennis Players

The most effective way for tennis players to build strength training into their routine is to add in full body resistance training. This will allow you to get a lot of different movement patterns done in one session, meaning with two sessions per week you will be able to get through all the movement patterns and be able to create great training adaptations.

Principles of Training for Tennis Players

Tennis players need to build a strong, mobile and endurant body. There is a propensity to get overly specific when it comes to sports performance training, which is often from a poor understanding of specificity and how it should be applied. It is important to not get overly specific, you do not need to perform weighted swings or mimic tennis shots under some form of resistance. You need to practice your sport whilst building strength in your legs, posterior chain, upper body and core.

Thinking in Movement Categories

I am writing this article to provide the reader with exercises, exercises that tennis players should use to design their strength training programme. However I want people reading this to start thinking in terms of movement categories, this is key to long term success in strength and conditioning. A movement category is a style of movement that has many different variations.

For example, tennis players will need to be good at the squat. It will have amazing benefits for power development and hip stability etc, notice that the squat is not an exercise, it is a movement pattern. In the exercises below I provide the example of a goblet squat but you could use a box squat a back squat or any of the many other squat variations. The same goes for all the other exercises provided, they are in a movement pattern that contains many different variations that can be used to apply stress to the body.

What Movement Patterns Do Tennis Players Need

All of them. Tennis players need to be strong in all positions, with maybe some special emphasis on shoulder stability and rotational power. Special emphasis does not however mean that they take priority over other key strength training patterns like squatting and hinging.

Strength Training Exercises for Tennis

Goblet Squat

The goblet squat is one of my favorite squat variations for athletes who do not need high levels of muscle mass. The goblet squat is perfect for intermediate tennis players who are looking to build leg strength and full body strength. Once the goblet squat has been mastered, consider using a back squat or a belt squat to continue to develop leg strength.

KB Deadlift

The KB deadlift is an amazing variation that can help you build full body strength, particularly lower body strength. The deadlift is one of the best exercises that can be done by tennis players and athletes in general.

Press Up

The press up is often by passed because it is so well known, but this is a mistake for tennis players. The press up is very effective at building strength and endurance in the upper body. Once you can perform 20 repetitions easily, consider moving towards a more challenging press up variation if you would like to improve your strength metrics rather than endurance.

DB Bench Press

The DB Bench Press is a classic bodybuilding exercise, this doesn’t mean that it shouldn’t be used by athletes looking to build upper body strength. Tennis players need to have both strong and stable shoulders and upper bodies in general. This will both improve power production and reduce the risk of injury.

Ring Row

The ring row is another excellent upper body movement, upper body pulling exercises are crucial for developing the upper back for tennis players. The ring row can be made easier or more challenging through changing the position of the feet, making it effective for both beginner and advanced individuals.

Pull Up

The pull up is another great way to build upper body strength for tennis players. Pull ups can be very challenging for those who are not experienced in upper body training so do not be afraid to use a pull up regression if you are unable do a pull up with great technique.

Half Kneeling Landmine Press

This is one of my favourite exercises for building strength and stability in the shoulder joint. The landmine will allow you to move freely and force you to stabilise the weight, which will bring with it excellent adaptations in shoulder stability.

Pallof Press

Tennis players need to have very strong cores, this seems obvious to anyone who has watched the sport, it is all about rotational power. Using resisting rotation exercises like the pallof press will be an amazing way to build an extremely strong core. Another great example of a resisting rotation exercise is a single arm farmers carry , also excellent for tennis players.

Landmine Full Contact Twists

The landmine full contact twist is a brilliant way to build rotational power, which is crucial to success in tennis. This movement requires a great deal of co-ordination and technique, so make sure you take your time and learn the technique before you start adding load.

Banded Deadbug Pulses

Yes, tennis players need to build rotational power, but also building the abdominals is very beneficial. The banded deadbug is one of my favourite exercises to build the abdominals, if this is performed slowly with control then it will create great adaptations.