Tennis is a highly physical sport, requiring quick bursts of acceleration as well as long-term muscle endurance. Training for tennis with ankle weights can provide benefits to muscle power and endurance, provided you train properly. Improper exercise using ankle weights can lead to lower back and joint injuries.
Dangers of Training With Ankle Weights
Running or playing tennis while wearing ankle weights can be very harmful. While the added resistance of extra weight on your feet can improve power and stamina, there are several drawbacks. Added weight can increase shock to the knees and lower back, causing serious joint injuries. Junior tennis players younger than the age of 16 should never use ankle weights for running or playing as they can damage joints and growth. Additionally, running with ankle weights tends to work only on the quadriceps, leading to muscle imbalances in the legs.
Run in Sand
Running is an essential aspect of exercising for tennis. If you do plan on utilizing ankle weights to increase resistance while training, make sure you only run on sand. This soft surface cushions the extra impact, making joint and back injuries less likely. Sand provides the added benefit of further increasing resistance, leading to an even more difficult workout.
Lunges
Lunges are an excellent exercise for increasing the explosive muscle power necessary for quick movements and particularly for using your legs to push off the ground while serving. Ankle weights will increase the difficulty of your lunges. When doing lunges, ensure your hands are folded behind your head, your dipping knee barely touches the ground and you focus on your form. On a tennis court, do lunges from the baseline to the net and back. This counts as one rep. Complete five reps with each leg.
Hip Extensions
Hip extensions strengthen the hip flexor, buttocks, lower back and core, which are key areas to strengthen for tennis. Wearing ankle weights while performing hip extensions will increase the difficulty and involve your muscles more. Rest on your forearms and knees on the floor. Lift one leg directly back until it is parallel with the floor. Make sure the leg stays straight and your toes point downward. Hold the pose for three seconds. Do three sets of 15 to 20 reps with each leg.
Other Exercises
Ankle weights can be used to improve virtually all your tennis-specific gym exercises involving the lower body. Leg curls, leg raises, knee extensions and many other exercises will benefit from adding resistance from ankle weights. Simply make sure you do not use ankle weights for exercises that involve impacts, such as jumping, to ensure that you do not injure your joints and back.
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