[Wednesday, March 13, 2019 17:05]

Strength training for tennis players Image 1

Strength training for tennis players ensures a stable core and protects your muscles

Strength training is important for everyone in tennis because it protects us from injuries. Tennis is a repetitive, arrhythmic sport with constant starting and stopping movements. This puts a strain on the bones – quite literally. Therefore, we need to strengthen our bodies and build muscle. In recent years, bodyweight training has proven effective, using only your own body weight or very small hand-held equipment. Depending on your fitness level, you can work with small weights such as dumbbells, water bottles, resistance bands, etc.

Strengthening exercises for the whole body - stability from the core

There are countless exercises to strengthen your body. We're huge fans of Tabata training, where you perform each exercise for 20-30 seconds, depending on your fitness level, then take a 10-20 second break before moving on to the next exercise. You can complete this circuit 3, 5, or, for those who are really fit, 7 times.

Nathan Martin from Tennisfitness.com demonstrates a small selection of useful exercises for tennis players in this video. More great exercises are included in the online programs listed below. These are always holistically combined with other exercises focusing on speed, agility, and mobility. This approach makes sense and is highly effective!

But now let's start with the strength exercises:

Lunges with or without weight: here you can first take a lunge forward with one foot, then to the side and then backward.
Single-leg deadlift : Stand on one leg, extend the other leg back, and lean your torso forward. If using weights, keep them on your standing leg. Maintain a straight line throughout the movement. From this position, extend your leg forward, lift it, and press your arms (with or without weights) vertically upward.
Mini leg press (liftups) : Sit on a bench, lift one leg vertically forward, and then stand up from a seated position using your standing leg. Return to the bench in one fluid motion. You can hold a weight for assistance. 10 repetitions per leg, then switch legs.
Arm and shoulder lunches: Take a Deuser or Theraband, attach it, and hold it with both hands, applying slight tension. Now, pull the band past your hips, then slightly higher to chest level, and finally, pull it upwards again, maintaining tension. Important: Engage your core and glutes during this exercise and keep your upper body stable to avoid arching your back.
Push-ups with rotation: From a plank position, perform a push-up. As you come up, alternately lift one arm and rotate it straight upwards. Follow the movement of your arm with your eyes to achieve a smooth rotation. 10-15 repetitions. If the plank position is too difficult, lower your knees to the ground.
Upper arm triceps: Hold your attached resistance band (or a small weight) with both hands and apply tension. Now pull the band upwards with both hands. Keep your feet in a staggered stance to avoid arching your back – keep your upper body stable.

You can skip the other TRX exercises shown in the video.

Don't just talk about fitness - DO IT!

Here we would like to recommend various online programs that can help you improve your fitness and especially your strength. The best way to prevent injuries!

6-week program for all ages and skill levels

Who is it for? For ALL tennis players, regardless of age or skill level, who want to improve their movement on the court and become faster and more agile.
What do you have to do? 30-40 minute workouts, 2-3 times per week with different focuses.
Cost : US $49.95

to the program

6-12 week versatility program for juniors

Who is it for? For young tennis players (8-18 years old), covering strength, speed, mobility, footwork, and endurance.
What do you have to do? 15-40 minute workouts, 2-4 times per week with different focuses.
Cost : US $89.99

to the program

6-week program for home use

Who is it for? For ALL tennis players aged 10 and up, regardless of skill level, who want to train at home with limited space and minimal equipment. Convenient, specific, and effective.
What do you have to do? 20-40 minute workouts, 4 weeks, 1-7 times per week, with different focuses.
Cost : US $49.95

to the program

6-week program for home use

Who is it for? Tennis players between 8 and 18 years old who want to build a strength foundation before starting to lift weights.
What do you have to do? Three levels of strength progression exercises, warm-up and stretching programs, weekly periodic plan to structure workouts.
Cost : US $49.99

to the program

6-12 week versatility program for tennis players aged 40 and over

Who is it for? Tennis players aged 40 and over, regardless of skill level. It covers strength, speed, mobility, reaction time, balance, and endurance.
What do you have to do? 15-40 minute workouts, 2-4 times per week with different focuses.
Cost : US $79.95

to the program

6-12 week program for all age groups for more flexibility, mobility and balance

Who is it for? For ALL tennis players regardless of age and skill level. Great exercises for improved shoulder mobility, balance, rotation, and strength.
What do you have to do? 15-40 minute workouts, 2-4 times per week with different focuses.
Cost : US $29.99

to the program

Over the next four weeks, we'll be presenting short workouts from these programs. Join us, participate, and most importantly, stay consistent. And if you want to start with one of the complete programs today, purchase the appropriate program and get going.

All programs come with a money-back guarantee within the first seven days . Just in case you don't like the program – but honestly, we don't think that will be the case!