The world's best tennis players make rallies look fun and effortless. The reality is that tennis pros are well-rounded athletes with sharp concentration and amazing stamina. Success on the tennis court requires specific training that develops physical power and fast feet. The best way to train for competitive tennis is to consult a pro who can develop a program that hits every essential component of court fitness.
Cardiovascular Fitness
Cardiovascular fitness is crucial for tennis success. Each match can last 3 hours. As physical exhaustion sets in, every other skill will begin to suffer. In his article on tennis conditioning, AthletInMe.com writer Stan Reents emphasizes the importance of aerobic endurance. He lists running as the best cardiovascular workout for tennis hopefuls. Running distances of 1 to 2 miles at a quick pace is ideal. He also recommends mixing in quarter-mile runs at maximum speed.
Jump Skills
Reents also writes about plyometrics or "jump training." Once a player is in good cardiovascular condition, jumping exercises should be incorporated once a week. These routines will condition players' bodies to jump higher and reach farther without losing swinging power. Plyometrics includes exercises like tire jumping, stair leaping and jumping lunges. Reents cautions that these exercises are intense and should be added very slowly and in short intervals. He recommends doing each exercise for 1 minute.
Muscular Strength
Leg and core body strength are both critical for powerful ball return. While resistance training is important, traditional weight-lifting does not necessarily impact court strength. USTA specialist Dr. Mark Kovacs writes that traditional gym exercises like squats and leg curls do not build the muscles that are utilized during tennis play. He recommends building lower-body strength with routines such as weighted lunges. Dynamic medicine ball workouts should be added to build core muscle strength.
Flexibility
Tennis players need to build and maintain flexibility to prevent injury. Repetitive court movement can be harsh, especially on players' arms, shoulders and legs. Dr. Kovacs suggests dynamic stretching before tennis play and static stretches afterwards. He writes that consistent stretching produces improved results in speed, strength and power on the court. Leg stretching routines should include the hamstrings, quadriceps and calves. Players should focus on the forearms, wrists and shoulders while stretching the upper body.
Agility and Speed
Coreperformance.com lists agility as one of the most important components of tennis training. Without the ability to get to the ball quickly, tennis players cannot utilize their strength and hand-eye coordination. Practicing quick, lateral movements enables players to cover the entire court and move their feet quickly without taking their eye off the ball. Core Performance recommends incorporating lateral-shuffle and foot-crossing speed drills at least twice a week to boost court agility.
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