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This program will get you in tennis shape to win more matches. Steve Ascher - Head Women's Tennis Coach at The University of Montana.

Posts Tagged ‘muscular endurance’

Tips for Tennis Fitness

May 27th, 2011

Tennis fitness comprises of a combination of elements, including explosive power, speed muscular endurance, quickness, agility and flexibility. It is important to know what areas of your fitness you need to improve. Start improving your tennis fitness and you’ll start winning more matches.


Tennis Fitness: What You Should Focus On

Should you focus on tennis strength training or boosting your agility? Should you focus on aerobic or anaerobic exercises? The following tips for tennis fitness will help you determine which tennis workout will benefit you the most:


Muscular Tennis Fitness Training versus Bodybuilding: You don’t need or want “gym” muscles. Ok, you can show them off, but that’s about all gym muscles are good for. What is more important in tennis fitness is to be able to pack power into your shots throughout a match that may last for many hours. Thus, your focus should be on muscular endurance and reactive power. For increased muscular endurance, you should opt for exercises such as squats, lunges, biceps curls, triceps extensions and chest presses. For increased reactive power, you should try exercises such as skipping, shock jumps, ankle jumps and sprints.


Anaerobic Training versus Aerobic Training: You need both in your tennis fitness regime. Aerobic training focuses on moderate-intensity workouts over a long duration. Work on your aerobic training to increase your stamina to stay strong over the course of a long match. However, a point is normally characterized by quick, high-intensity movements. To become quicker around the court, focus on anaerobic training.


Focus on Flexibility: Running, stopping, starting, hitting balls that are almost out of reach, and doing it all without hurting yourself requires integrating a flexibility module into your tennis fitness training. To increase your flexibility we recommend a combination of static and dynamic stretching. You can always check out our FREE prematch warmup routine for a specific progression of exercises and stretching that was designed specifically for tennis players .


Focus on Footwork: Footwork drills are an essential part of fitness for tennis. You may need to move forward, sideways or backward, very quickly and without losing balance. Exercises that will help you improve your footwork include shuffle steps and crossover steps, just to name a few.

The 6 Essential Components of Tennis Fitness

May 25th, 2011

Whether you play recreational or professional tennis, fitness is vital to craft a great game. To take your game to the next level, you need to improve your tennis fitness. However, tennis fitness is a broad term, which includes numerous physical parameters. A good player needs to have an understanding of these parameters to achieve the right level of fitness for tennis.


The 6 Essential Components of Tennis Fitness

If you want to be a player, here are the main components of tennis fitness that you can’t do without:


1.     Aerobic Fitness for Tennis: This is what determines a player’s ability to sustain their effort level through out a match. Aerobic fitness increases a player’s endurance. A match could go on for a couple of hours or more. Aerobic fitness for tennis ensures that the player has the ability to sustain prolonged efforts and does not fatigue easily.

2.     Flexibility: This is the range of motion around a joint and is an important determinant of a tennis player’s agility on court. Have you ever seen Kim Clijsters do the splits while getting to a ball? Then you know the importance of focusing on flexibiltiy in your tennis fitness training… enough said. Flexibility can be enhanced through stretching exercises.

3.     Strength: This in itself has various components like muscular endurance and explosive power. Muscular endurance ensures that a player is able to sustain the ability to generate power throughout the whole tennis match.

4.     Speed: This is extremely important to ensure that the tennis player gets to the ball in time. Quick footwork is a major part of tennis fitness.

5.     Body Fat: Excess body fat negatively impacts a player’s flexibility and ability to move around the court. Moreover, excess body fat results in the player feeling fatigue earlier in the match.

6.     Agility: This is what enables a tennis player to change direction very quickly.


If you focus on your Tennis fitness training, you’ll find yourself in the right spot to hit the ball and more easily recovering to be able to cover the next shot.