Better Workouts for a Better Game

When played at a high level, tennis is an extremely physically demanding sport. Players hit the ball hard, repeatedly, and need to be able to move rapidly around the court in all directions, jumping and sliding as necessary. Trying to play at this level for any length of time without an extensive physical training program would inevitably result in all kinds of injuries. Thus, anyone with aspirations of playing at a high standard must work out thoroughly and frequently.

So, what kind of workouts might a serious tennis player need to incorporate into their routine to improve in different physical aspects of the game? In this article, we'll look at some of the best workouts and exercises for tennis players.

Weightlifting

Weightlifting is essential for tennis players as it helps improve muscular strength and endurance. Periodization of training is important in tennis, and particularly with weight-training, due to the demands of playing matches. There will be three main phases: a pre-season phase for building strength; a phase for the end of pre-season and the beginning of the season when power is the focus, and finally an in-season phase where the player seeks to maintain strength and power.

Pre-Season: During the pre-season phase, strength will be developed through exercises like rows, squats, pushdowns and deadlifts, carried out 2-3 times per week with moderately heavy weights.

End of Pre-Season/Start of Season: In late pre-season and the early season, power, which is a combination of strength and speed, will be developed through a range of exercises involving rapid movement of weights, carried out twice weekly. Medicine balls are particularly useful during this phase.

In Season: During the season, players are likely to alternate between strength and power training for up to two sessions per week, with a rest week approximately every month.

Stamina Workouts

Tennis players need to be able to sustain a high level of activity for an extended period of time. Thus, stamina is a key requirement in tennis, especially for slower court surfaces like clay. An endurance training block prior to the start of the season will be needed to make significant gains.

Running is highly recommended as a means of building tennis endurance, as it is fundamental to the game. Steady running for 30-60 minutes, around 4 times per week, is a great way to improve stamina. In a training block, this can be combined with a couple of intensive, 20-30 minute running sessions per week.

This will improve the player’s capacity to push themselves during a match. Personally, I like to call this combination “explosive endurance”. A weekly 30-60 minute steady run should also be included during the season to maintain these gains.

Agility Workouts

Agility is crucial for winning points where twisting and turning are required, as well as for preventing injuries. Tennis players need to be able to change direction quickly and move around the court with ease. These drills are important for improving footwork, balance, and coordination. There are many agility drills, some of which are designed to be carried out on court and others elsewhere.

Some of the more popular ones involve placing balls or cones on the court, and asking a player to pick them up as quickly as possible, returning to the starting point between each pick-up. These drills can be timed to enable players to challenge themselves. What’s more, ladder drills involve running through a ladder placed on the ground, which helps improve footwork and agility. In all cases, the key is to aim for speed, accuracy and controlled movements.

Plyometrics

These exercises are a great way to improve explosiveness, which is a key part for tennis. Plyometric exercises involve explosive movements such as jumps and hops that help build fast-twitch muscle fibers. Some of the best plyometric exercises for tennis players include box jumps, lateral jumps, and single-leg jumps.

Box jumps involve jumping onto a box or platform, landing softly, and then jumping back down. This exercise improves explosiveness, balance, and coordination. Lateral jumps involve jumping side to side over a line or cone, which helps improve agility and footwork. Single-leg jumps involve jumping off one leg and landing on the same leg. This exercise helps build balance and stability, which is important for tennis players.

Flexibility Exercises

Flexibility is important for reaching unique low balls or stretching for wide ones. Novak Djokovic is surely the best example of the benefits flexibility provides you on the court. The two most commonly used types of exercise to enhance flexibility are static and dynamic stretches, while yoga is also a great thing to practice.

Static stretching: Static stretching increases muscle flexibility and range of motion, and is generally recommended to be performed twice daily, possibly after training and in the evening. The basic method is to stretch a muscle to the point where slight discomfort is felt, then hold for 20-30 seconds. As you hold, you should be able to gradually extend the stretch a little.

Dynamic Stretching: Dynamic stretching involves swinging arms and legs, or twisting the torso, until the limit of the range of motion is reached. It has benefits for dynamic flexibility, and is recommended as an important part of a pre-match warm-up. Dynamic stretching increases muscle temperature and improves blood flow. It is normally done until you have reached the maximum range of motion of a specific joint.

Yoga Practice: Yoga also helps you improve your flexibility and range of motion in the joints. However, it doesn’t stop there, for it also boosts your balance, which is key to feeling grounded when hitting all of your shots. To add, it promotes better breathing techniques and expands your lung capacity when performing under pressure.

What Muscles Does Playing Tennis Work?

The answer to this is: “An immense number!”. We can split the relevant muscles into three groups.

The muscles of a player’s lower body are in many ways the most important for tennis. The power for many shots emanates from the legs, and players are constantly running and jumping to get in position to hit the ball. Glutes, quadriceps, hamstrings, hips, and calves are all used almost continually.

The core and lower back, are also subject to constant demands during a game of tennis. They help you to remain stable when hitting the ball, and are crucial for quick changes of direction. The abdominal muscles are also an important part of the service action.

The least shocking muscles involved in playing tennis are those of the upper body, specifically biceps, triceps, shoulders, upper back and chest. Although the power is developed by the lower body, the upper body controls the shape of the shot and the follow-through.

Final Thoughts

Tennis is a sport which constantly and repetitively challenges your body. If you aim to play at a competitive level, you must take physical training seriously. All of the exercises referred to above are helpful for improving your play and preventing injury. After several months of doing this consistently, don’t be surprised if you start blasting winners without trying during your warm up.