Kettle Exercises For Tennis

The best tennis players possess a balance of speed, strength, power, stamina and agility. While not every tennis player has all of these physical attributes, a sport-specific strength and conditioning program can enhance these attributes to improve overall performance. One of the most effective training tools that a tennis player can use is the kettlebell -- a cast iron ball with an integrated handle.

Benefits

The average tennis player has a significant amount of cardiovascular conditioning, but lacks strength and agility, according to "Power Athletes Magazine." Kettlebell workouts are designed to increase strength, endurance, agility and balance through total-body, sport-specific movements. As a result, tennis players can use kettlebell exercises to complement their strength and conditioning program for building strength and power. For example, perform two to three kettlebell workouts as the strength phase in the conditioning program.

Progression

Kettlebell exercises, by nature, are very detailed movements that require a specific form and technique. As a result, most tennis players should focus on learning the movements first by using lightweight kettlebells before progressing onto more difficult weights. For example, use a 10-lb. kettlebell to learn the movement and then progress to a 20-lb. or 35-lb. kettlebell to build strength and power. Adjust the intensity level of the exercises to match your current fitness and strength level.

Exercises

The number of kettlebell exercises for tennis is endless, but the kettlebell swing and snatch are the foundation to the kettlebell workout. These compound movements resemble the movement patterns used during a tennis match and build overall strength and power. You can also implement other specific exercises to target various movement patterns or muscle groups according to your strengths and weaknesses. For example, kettlebell front squats can be used to improve lower body strength while an overhead kettlebell press can be used to build upper body strength.

Intensity

Tennis is a sport that requires a series of short, high-intensity movements. As a result, the kettlebell exercises and workouts should be performed at an intensity level that resembles these metabolic demands. During each repetition, focus on powerful movements by lifting the kettlebell as fast as possible using proper technique through a full range of motion. The goal is to perform as much work in the least amount of time possible for maximum power output.