Circuit Training For Tennis

Tennis is a sport that requires excellent physical conditioning and superior hand-eye coordination. Tennis players are required to make an array of shots that require speed, quickness and the ability to adjust on the move. Circuit training for tennis involves conditioning, strength training and shot making.

Conditioning

A high level of conditioning is expected when playing tennis. One of the key ways to get and stay in shape is doing interval sprints. Go to the local high school football field and start off at the goal line. Sprint to the 10-yard line and back, the 20-yard line and back, the 30-yard line and back and then the 50-yard line and back. Take a two-minute break and then repeat the sprints.

Strength Training

Tennis players can make great use of functional strength on the court because it will help them hit the ball harder on a consistent basis. Exercises like the lunge, leg press and dead lift will help build lower body strength. This will help you generate more force with your legs to hit the ball hard. When working the upper body with the bench press and arm curls, use more reps at a lighter weight to increase quickness and explosive power.

Serving

When circuit training for tennis, a serving station is vital. Each player should take 10 practice serves, with five going to the left service box and five going to the right. Your coach should be able to provide instant feedback on what aspects of the serve are proper and which parts need correcting.

Ground Strokes

All players need to have dependable forehand and backhand strokes. These ground strokes have to be honed in practice on a regular basis because players cannot afford to give points away with unforced errors. Hitting the ball with a level swing and a full follow-through is essential with all ground strokes.

Net Play

The key to becoming a good net player is becoming familiar with all the shots you face and practicing them regularly. Understanding the angles that are needed to put shots away comes with the experience of hitting shots at the net. Many players are comfortable hitting forehand net shots but find they need much work when hitting with the backhand. Practice all shots, not just the ones that you're comfortable with when working at the net station.