Archive for the ‘Plyometrics’ Category
Tennis players at all levels and ages are regularly participating in strength training, which is very important for maximizing performance and preventing injuries. But ultimately, speed and explosiveness of the movement determines who is stronger, faster and quicker on the tennis court. Plyometric exercises help to develop these qualities. During plyometric movements the muscles become loaded, coiled, compressed and then released while you are propelled forward, upward or sideways. This explosive strength is very important for your tennis game to start, stop and change the directions, or when you load to hit a stroke and then unload the muscles to generate force and power to create the movement.
“Strong legs make a strong body” – and for a tennis player this is twofold true. You need your legs to cover the court and to support and balance your body in every shot you make. The legs and the butt are the biggest muscles in your body and if you can use their strength to your benefit, you will have a great advantage in producing powerful shots. In tennis you make a lot of explosive movements. Just imagine that you have to run down your opponent’s short angle topspin shot, and then quickly recover and make another explosive movement to cover the open court. You will need a lot of explosive power – the combination of strength and speed. Therefore your training regimen should include plyometric training in addition to strength, balance, agility and flexibility training. Plyometric training produces fast, powerful movements and improves the functions of the nervous system.
Strong and powerful legs are not just beautiful – on men or women – but also extremely useful in tennis. When you bend your knees to achieve a low base, you will have a better balance and better transfer of the forces from the ground upward – through the kinetic chain – to your arm and racket and to the ball. More powerful shots will result. It is very energy demanding to be bending your legs deeply on each shot. Tennis players with better fitness and stronger legs will have an advantage. It is also easier to be mentally tough if you are physically fit and strong. If you know that you can last on that tennis court for hours and never get tired, then you know that it is just a matter of patience and you will outlast your opponent.
