If you take the game seriously, a tennis strength training program should be high on your agenda. Muscular Endurance Tennis requires the strength to hit or run to the ball numerous times during the course of a point, game, set or match. You want to take your game up a notch – become quicker on the court, add a few miles an hour to your serve, chase down those nasty lobs that pusher on the other side always throws up when you’re at the net. Specifically in tennis, it has been shown that strength training strengthens the immune system (thus protecting the player from injury and illness), and is often pointed to have a positive psychological effect on players, since it appears to be coupled with an increase in levels of self-confidence during matches (Folkins & Sime, 1981; Tucker, 1983), as out of the game (Folkins & Sime, 1981). You can use basic multi-joint exercises like presses, pulls, dead lifts and squats. Improved performance with activities of daily life and boosted participation in sports and exercise demonstrates the importance of muscular endurance. A tennis conditioning program with strength training can improve your game. You play, you practice, you take lessons and go to clinics at your local club. In tennis, the highest incidence of injuries is in the shoulders and back, followed by injuries in the elbows, knees and ankles (Kibler & Chandler, 1994). These exercises work multiple muscles at the same time and in conjunction with different muscle groups. Additionally, stronger muscles and connective tissue tend to mend better and at a faster rate when injuries are incurred. A strength program in the beginning stages will likely involve no weights. In fact, tennis requires a balanced combination of endurance, speed, fast reaction time, overhead strength, core body strength… Yes, you love playing tennis. Reduced occurrence of injuries from over-use and muscular imbalances in the body. In today’s society, many people seek to build strength and muscle in hopes of improving their aesthetic appeal or performing better in sports. Stone, M. H., Byrd, R., Carter, D. et al. It is impossible to have agility, speed, power, a developed anaerobic system, and flexibility / mobility without optimal strength levels (Verstegen, 2003). It also has social and psychological benefits. Although this definition of force is unanimously accepted, it hardly illustrates the different components of muscle strength. Nick Bolletieri Classic Tennis Handbook, (pp. strength training induces growth hormone secretion and testosterone); posture; and muscle balance (Lamb, 1984; Stone et al., 1982). (1999). A tennis conditioning program that included sprint and explosive strength training resulted in improved single-sprint performance (i.e., acceleration of 10 meters), repeated spring ability and counter-movement jumps after the 8-week training program. The muscles in your hand are placing force on the tennis ball in a single squeeze, also called a contraction. Table 1 specifies the ideal characteristics of strength training in tennis for the various stages of development according to the Long-term Athletic Development model (Balyi & Hamilton, 1999). Strategies to improve motor control and motor learning. (1983). Strength training should be regular and lead to progressive improvements. The FUNdamentals in Long-term Preparation of Tennis Players. The core is the center of any functional movement. A strength conditioning program produces other benefits as well, such as fat loss so you’re not carrying around as much useless weight on the court and muscular endurance so you can play longer at the same level. The combination of muscle and connective tissue strength and pliability derived from strength training is crucial in dissipating the aforementioned forces that are so prevalent in both practices and games. Only muscle can cause movement. came to similar conclusions. Muscular Strength/ Muscular Power •aving good muscular strength and power is important so that the player can maintain good balance and produce fast H strokes. Improved muscular endurance helping you to maintain a high level of performance during tough rallies… even those at the end of the match. The Answer: The Performance Digest. One study published in the Journal of Strength and Conditioning found that bench press strength, squat strength, and grip strength were significantly correlated with serve velocity. What does that mean? Most people confuse muscle tone and muscle strength definitions. (1979). Add strength training to your arsenal. New York: MacMilan. Greater muscular strength is strongly associated with improved force-time characteristics that contribute to an athlete’s overall performance. It is impossible to have agility, speed, power, a developed anaerobic system, and flexibility / mobility without optimal strength levels (Verstegen, 2003). Table Tennis News / Jun 10 / www.etta.co.uk. That is, if we understand muscle strength as an essential component for the development of motor skills which consists of the ability to apply force to overcome resistance (O’Sullivan & Schmitz, 1998). PLAYING WITH NO PAIN AND TO THE HIGHEST LEVEL: THE CASE OF MUSICIANS, WHY ONLINE PERSONAL TRAINING IS DIFFERENT FROM “DOING EXERCISES” TAKEN FROM THE INTERNET. In tennis, an athlete needs to serve a ball with as much velocity as possible, react to an opponent's serve, and return it with the same amount or more velocity. For example, a big muscular bodybuilder is physically strong, but so is a way smaller looking runner or gymnist. M •uscular power - the combination of strength and speed. The definition of force based on its purely mechanical concept consists of any cause capable of modifying the state of rest or motion of a body, consisting of a vector with a given magnitude and direction. Players were faster, quicker and moved with more agility on the court. Physiology of Exercise (2nd edition). If you want an all-encompassing, full body, tennis focused workout manual, just click below and get a copy of the Ultimate Tennis Workout. (1994). A stronger immune system, a healthy hormonal environment and a faster metabolism are health related benefits, that can help regeneration and recovery. You’ll get step by step instruction on exercises, rep ranges, what weight loads to use. The rotator cuff, the muscles and tendons between the shoulder blade and arm bone, is important for hitting serves and forehands and for decelerating during follow-through. Further research indicates that stronger athletes produce superior performances during sport specific tasks. Golf swings, tennis serves and the high jump all use trunk rotation. C. Brown. We use it everyday, sometimes without even realizing it. It is arguably the most important group of muscles in tennis as it aids in keeping you balanced as you sprint from one end of the court to the other. •uscular strength - the ability of the muscles to exert a single maximal force to overcome resistance. A strong body allows you to perform movements and activities that require power without getting tired. The Importance of Muscular Strength: Training Considerations Sports Med. 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