6 ways to up your game
2 Jan 2017

6 ways to up your game

2 mins to read
Ace your opponents with these 6 strength training exercises from personal trainer Andrew Cate.


Getting strong for tennis

A stronger upper and lower body can help to improve your performance on the tennis court. Get strong and you’ll deliver more powerful ground strokes, have better speed around the court, and you’ll be able to jump further for that high volley or smash.

Here are 6 exercises to target the muscles and movements common in tennis to help maximise your results.

1. The power lift

  • Stand over a barbell with feet shoulder width apart
  • Hold the bar firmly with hands wider than your knees
  • Explosively lift the weight up in the air
  • Return to the starting position for one repetition
Benefit
A whole body exercises that generates overall strength and explosive power, especially for serving.

2. Weighted jump squats

  • Stand with your feet shoulder width apart, heels flat
  • Hold a pair of dumbbells, one weight in each hand
  • Stick your bottom out and lower yourself until the thighs are near parallel to the ground (your knees should be behind, and not over the top of your toes)
  • Keeping your back straight, jump up high, then absorb your weight on the way down, returning to the starting squat position
Benefit
Strong gluteus and thigh muscles add power and drive to your ground strokes, while jumping height is important when you need to reach for shots

3. Dumbbell bench press

  • Hold a pair of dumbbells over your chest while lying on a bench
  • Take the dumbbells gradually wider on the way down
  • Your hands should be just outside your shoulders at the bottom
  • Return to the starting position for one repetition
Benefit
Dumbbells help to stabilse the shoulder, while a strong chest provides power for ground strokes and high volleys

4. Single arm lateral raise

  • Sit on a bench holding a pair of dumbbells
  • Raise your right arm out to the side, keeping your trunk still and your core engaged
  • Your elbow remains slightly bent throughout
  • Repeat on your left arm for one repetition
Benefit
This helps to stabilise your abdominal core, and strengthen your shoulder when reaching wide for a ball

5. Lying dumbbell row

  • Lie face down on an incline bench
  • Hold a dumbbell in each arm
  • Quickly raise the dumbbell, lifting your elbows above your back
  • Return to the starting position for one repetition
Benefit
Strengthens your upper back and rear shoulder which is important for the backhand shot, and also helps to counter-balance a strong chest (common in tennis players).

6. Axe chop

  • Hold a weighted pulley handle with both hands
  • With tension on the cable, rotate your trunk
  • Twist with your trunk, not your hips or arms
  • Repeat on both sides
Benefit
Core stabilisation and strong abdominal rotation is vital for injury prevention, balance and power in your ground strokes
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Strength training tips for tennis

  • Because speed and agility is so important in tennis, strength training should focus on explosive power through faster movements, and not the development of muscle bulk
  • Use lighter weights that you can lift 10 - 20 times, and perform the movements quickly, while still maintaining control and proper technique
  • Aim to perform strength training at least twice a week, and not on consecutive days
  • Start out slowly for the first 1-2 weeks, and progress gradually over time. One set per exercise may be adequate for the first 3-5 workouts. Then, add extra sets, and increase the weights as your strength improves
  • Seek out guidance from a physiotherapist and personal trainer if you have a history of injuries, or are new to strength training


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