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Strength Training and Conditioning for Tennis
Strength Training and Conditioning for Tennis
When you watch the game of tennis you can appreciate the power and strength players tdoay have. On top of that, factor in the fact that matches can last anywhere from 30 minutes to over 5 hours, and you quickly realize that tennis players have to have extrordinary fitness, power and endurance. A properly designed strength and conditioning program can help any player elevate his or her game to a new level.
The USTA Sport Science Department has put together a strength and conditioning program that does not require any fancy equipment or even a weight room. Originally designed for the USTA National Coaches as an "On the road training manual", these exercises can be used by virtually any tennis player to prevent injuries and enhance performance.
The USTA Strength and Conditioning Program consists of several different components, and you can access exercises in each of these areas by clicking the appropriate link below. Keep in mind that this is a work in progress; by the end of the year we hope to have a Core Strengthening component as well as sections on Static Stretching and Jump Rope Training. We welcome your comments and hope you can integrate these drills and exercises into your training program.
SAMPLE WORKOUT #1
DYNAMIC WARM UP and RUN FORM DRILLS
- Perform all of the dynamic warm-up (WU) exercises from the cards.
- Perform all of the run form (RF) drills from the cards.
ON COURT CARDIO AND MOVEMENT TRAINING
- Alley Drills Laterally x 2 (15 sec. on: 25 sec. off)
- Alley Drills Forwards/Backwards x 2 (15 sec. on: 25 sec. off)
Rest 60 – 90 seconds
- Figure 8 Drills Laterally x 1 each (15 sec. on: 25 sec. off)
- Figure 8 Drills Forwards/ Backwards x 1 each (15 sec. on: 25 sec. off)
- 4 Cone Square x 1 from each corner (25 sec rest between)
- 4 Cone Square w/ Adjustment Steps x 1 from each corner (25 seconds rest between)
Rest 60 – 90 seconds
- V – Volley Drills Normal x 1 (15 sec. on: 25 sec. off)
- V – Volley Drills Low Volleys x 1 (15 sec. on: 25 sec. off)
- Cross Cones x 3 (15 sec. on: 25 sec. off)
Rest 60 – 90 seconds
- Court Widths: 8, 4, 7, 5, 6 (25 sec. rest between)
STRENGTH TRAINING CIRCUIT
Station #1: Push Ups: 1 set of 15 – 50 reps
• Station #2: Tubing Bent Over Row: 1 set both sides x 10 - 15 reps
• Station #3: Tubing Core Bench: 1 set both sides x 15 reps
• Station #4: Tubing Core Row: 1 set both sides x 15 reps
• Station #5: Tubing Scap. Stabilization: Straight Arm Row – 1 set, 15 – 20 reps; Bent Arm Rear Shrug – 1 set, 15 - 20 reps
• Station #6: Tubing Wrist/Forearm Exercises: Active Resistive Wrist Flexion – 2
Dynamic Warm-Up
The dynamic warm-up is a critical part of preparing the body to play tennis - whether it is practice or a competition. Learn dynamic warm-up exercises you can use to enhance your tennis play.
Download the Complete Dynamic Warm-up Routine or the individual exercises below
WU-1: Jogging with Arm Circles (65k)
WU-2: Side Steps with arm Crosses (69k)
WU-5: Inverted Hamstring Drill (86k)
WU-8: Straight-leg March (90k)
WU-11: Backwards Step-overs (117k)
Run Form Drills
Running is an important part of tennis, and players who can run effeciently and use the entire body properly to run are able to get into position quickly and stay balanced when setting up for the ball. These drills are used by top level atheltes, across sports, to improve running form and efficiency. All of these drills should be performed every time you practice following the dynamic warm-up.
Download the Complete Run Form Drill set or view individual exercises below.
RF-1: High Knee March without Arms (75k)
RF-2: High Knee March with Arms (106k)
RF-6: High Knee Running without Arms (115k)
RF-7: High Knee Running with Arms (80k)
Movement Training and Tennis-Specific Conditioning
Movement Training and Tennis-Specific Conditioning
Tennis-specific conditioning is necessary to train the body's physiological systems for he demands of the tennis game. The drills provided here will help players develop the cardiovascular fitness they need to succeed while also improving movement efficiency, footwork and balance.
Download all of the Movement Training Exercises of view each exercise individually below.
MT-1: Lateral Alley Drill (76k)
MT-2: Forward/ Backwards Alley Drill (77k)
MT-7: Four Cone Drill with Adjustment Steps (40k)
MT-8: Service Box Cross Overs (88k)
MT-9: Service Box Low Volleys (53k)
MT-11: Horizontal Repeaters (34k)
MT-12: Vertical Repeaters (31k)
MT-13: Diagonal Repeaters (34k)
MT-15A: Forehand - Backhand Agility Drill
MT-15B: Forehand - Backhand Agility Drill
MT-16: Mini Tennis z-ball Drill
MT-17: Medicine Ball Mini Tennis
Strength Training For Tennis
Strength Training For Tennis
Strength training for tennis can be difficult to integrate into a training plan, particularly when players are on the road. The exercises included in this are designed to enhance performance while also preventing injury. As an adde benefit, all of the exercises can be performed "on the road" or on the court since thet do not require any fancy exercise equipment or a weight room. All that is needed are a couple of cones, a medicine ball and some elastic tubing. Use these exercises as the foundation of a strength and conditioning program for your tennis training program.
Download all of the Strength Training Exercises or view them individually below.
ST-1: Standing External Rotation
ST-2: 90-90 External Rotation
ST-12: Medicince Ball Squat with Chest Throw
ST-13: Medicine Ball Squat Toss
ST-14: Medicine Ball Forehand and Backhand Throw
ST-15: Medicine Ball Power Drop
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