In today’s tennis game the player’s fitness and conditioning are more and more important. For the player who strives for improvement, the off-court tennis fitness training should be as crucial as the tennis play itself, with the focus on strength and power, explosiveness, balance, agility, coordination, endurance, and injury prevention. In tennis, the key element is great movement—if you move well, you get to the ball fast and on balance and your shots are going to be more powerful.
Strong and powerful legs are not just beautiful but also extremely useful in tennis. Bending your knees will achieve a low base, giving you better balance and better transfer of forces from the ground, through the kinetic chain and upward to your arm, racket and to the ball. As a result, your shots will be more powerful. However, to bend your legs deeply in each shot is highly energy demanding. The tennis players with better strength and power, and fitter and stronger legs will have an advantage.
Having a strong core is extremely important in tennis. It gives stability to your hips and shoulders, which are essential for your stroke production, and it permits a smooth transfer of power from the core to the limbs with perfect balance, strength, and flexibility. A strong core allows your limbs to move more efficiently and independently from each other, and as a result, you will run faster and still execute your shots with precision and power.
In this e-book you will learn how to train your legs, core and shoulder stabilizers efficiently. You don’t need any equipment, and all exercises can be done outdoors – on the tennis court or in the park. A few short routines are outlined as well, you can perform them after your tennis practice. For maximum performance, you should be stretching regularly and perform myofascial release with a foam ball for future injury prevention.
Content Strength and Power
1. Triangle Lift, aka Windmill
2. Walking Lunges
3. Jumping Lunges
4. Functional Crossover Lunges
5. Jump Squats
6. Jump Squats with Open Legs
7. One-leg Squat: The Master Exercise
8. Glute Bridge
9. Hip Flexor Strengthening
10. Burpee: The Ultimate Conditioning Exercise
11. Plank with Knee-To-Elbow Touch
12. Plank with Arm and Leg Lifts
13. Plank with Hip Twists
14. Side Plank with Leg Lifts
15. Upper Back Row with Resistance Band
16. Shoulder External Rotation with Resistance Band
17. Mini-Workout: Legs, Core, and Shoulders
18. Mini-Workout: Legs, Core, and Agility
19. Mini-Workout: Core and Upper Body Stabilizers