Get The Most From Your Tennis Training Program

Tennis Strength Training

Tennis is another rotational sport, so training for it should emphasize movements in this plane. It starts with rotational stability through the core, hips, and shoulders, and then builds out with strength training for the entire body.

An extra emphasis on core stability in all 3 planes of motion would be wise, as it will help maintain mechanics late in matches while also providing protection from injuries. In addition, 3-dimensional strength through the legs and hips would have a profound impact on performance, particularly if you focus on single leg drills.

Upper body strength work should be balanced between pressing and pulling exercises (which is true for all sports, but even more important here) to stabilize the shoulder girdle. Improved back strength will generate more backhand power, and chest/shoulder work will build up the forehand.

Explosive power work for all muscle groups will help develop quickness on the court, and power for serves and other shots. Olympic lifts, plyometrics and medicine ball drills are great ways to accomplish this.

Balance, hand-eye coordination and vision work are all useful supplemental areas of focus for tennis training.

Tennis Speed Training

Endless stops and starts on a small court are the reasons why reactive quickness and change of direction work can't be emphasized enough here.

Tennis players need to quickly accelerate and decelerate over and over, so efficiency of movement can help to play better and conserve energy over the course of a match. From jumping rope to programmed cutting to advanced quickness and agility training, there are plenty of ways for hard-working tennis players to help themselves play faster over time

In addition, high-repetition speed endurance work with progressively lower rest would be a huge help on the conditioning side. Shuttle runs are better than longer distance sprints, as they more appropriately match the demands of the sport.

Long distance runs may be useful on recovery days, but should not be the centerpiece of getting in shape for your competitive season. When you train slow, you eventually play slow. Train fast and you will reap the rewards in the long run.

Injury Prevention for Tennis

Fortunately, many common injuries in tennis are preventable through a wise approach to working out.

Elbow overuse injuries are quite common, and even have been given the name 'tennis elbow' due to their frequency in the sport. Adjustments to technique are the best preventer, but strengthening the bigger muscles of the legs, hips and torso can go a long way to lessening the stress on the smaller and weaker arm muscles.

The same could be said of tendonitis in the shoulder, neck, and rotator cuff that can come from a high volume of overhead serves. Once again, building a stronger base below, but this time combined with targeted stability work for the fragile shoulder area, can help immensely.

As a side note, you must carefully monitor the amount of overhead lifts you perform in your workouts, which could end up having the opposite effect of creating tendonitis in the same region you were working to prevent it.

A highly stable midsection, or core, can prevent back pain due to high rotational forces created in tennis, and from potential overarching of the back on overhead serves. Aggressive core training can be a huge asset to building power in your ground strokes and serves while helping to stay healthy, as well.

Shin splints and Achilles tendonitis usually come from playing on hard court surfaces, but can be relieved by using soft-tissue massage tools like foam rollers. Additionally, adherence to sound movement techniques, particularly on quick starts and stops, can minimize the stress in the lower legs and back.

As if all that wasn't enough, tennis also sees its fair share of ankle sprains. Training for balance and lower leg stability, along with practicing good agility footwork are best practices here for avoiding a rolled ankle.

Youth Tennis Training Considerations

Tennis players should focus on building great footwork and hand-eye coordination, as both can clearly be improved in your early years. Learning the most efficient agility patterns is far easier to master before bad habits become ingrained.

Balance and coordination are important skills for all sports, but here they are absolutely critical. Gaining a solid base of both will pay dividends later on, as they will help with change of direction, injury prevention, and overall athleticism.

Strength training with bodyweight can also help young tennis players. Using simple drills to build up the shoulder/rotator cuff region would be wise, as would core stability work and 1 leg strength.

Rotational power drills should begin to show up early, too, through tools like medicine balls. Technique should be emphasized, as good habits in training can cross over to proper mechanics with the racquet.

Plyometric training can also help with power, agility, and to develop quicker feet.

Mental Toughness Development for Tennis

Do you (or your players) have trouble maintaining focus throughout a match?

Do you want to become the type of player who raises their game when the situation tightens?

For the most part, tennis players go it alone out there on the court. Developing mental toughness, competitive fire, and improving your self-confidence can make a large impact on your sport performance, and overall positive mindset.

Watch for our new program to help Massachusetts athletes build genuine mental toughness the right way, coming this fall.

Tennis Training at Power Source

Those located in or near Central Massachusetts may want to consider participating in our elite training programs that can target all of your tennis training needs if you are at least 11 years old . We will work with you to create a personalized workout plan that will hit on everything you need for success, whether it is strength, power, injury prevention, or a combination of all three. And we can take account your level of readiness for higher level training, so those who are ready for advanced concepts will be challenged, but those new to all of this will get brought along one step at a time.

First step quickness and lateral movement footwork development are covered in our Game Speed 101 clinic, which is strongly recommended for tennis players and teams in Massachusetts or Southern New Hampshire. Our Game Speed 204 and 406 clinics target some more advanced agility and reaction training ideas, and would benefit those at higher levels of the sport.

Younger tennis players age 10 and under are best suited to start out in our Athlete Springboard Program, designed to enhance athletic ability and provide a tremendous foundation for future success.