Circuit training is an effective way to incorporate several different exercises into a short workout session. A circuit is created that includes various strength-training activities. Players move from one to the other in rapid succession, abbreviated by short breaks in between. For tennis players, circuit training should improve both endurance and muscles used in basic stroke motions.
Benefits
Circuit training is a combination of interval training and weight training. This benefits tennis players for several reasons. Stronger muscles mean faster movement, more powerful strokes and more stability on the court. Interval training improves cardiovascular fitness, resulting in increased endurance so a player can play at the top of her game, even during long matches. But the real benefit of circuit training is that it provides all these benefits within a very short workout session.
Exercises
Exercises for tennis circuit training must include all major muscle groups. You need to work your arms with exercises like chest presses, pullups, tricep and bicep curls, shoulder and lat exercises. You also need to work your core for faster more powerful rotation on strokes. Core exercises can include medicine ball activities, crunches, and resistance-band workouts that mimic the trunk rotation of tennis shots. Finally, you should work out your leg muscles with exercises like deadlifts, leg presses and squats. Each exercise should last approximately 1 minute, followed by 1 minute of rest.
Heart Rate
One of the most effective ways to monitor your circuit-training workout is by your heart rate. Heart rate is directly connected to your workout intensity. You can wear a monitor that will display your heart rate as you exercise. Aim for a consistent heart rate throughout the exercise and increase it with each circuit-training session. To increase tennis circuit-training workout intensity, simply reduce rest time. To decrease intensity, increase rest time.
Considerations
You should complete your circuit training two to three times per week to receive the maximum benefits of exercise. If you have any injuries, avoid exercises that exacerbate those problem areas. Some players may choose to engage in a light hitting session after their circuit training. Ending with a hitting session will help you develop the part of your mental game associated with playing when very tired. Always finish your circuit training sessions with a long cool-down and stretching to avoid injury.
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