Tennis requires a strict fitness regimen. A lot of strength goes behind each precision shot and it takes a lot of endurance to survive an intense game under the sun. This is why it is very important for tennis players and aficionados to maintain their fitness levels by performing specific strength training exercises.
Tennis legend Rafael Nadal reportedly spends 36 hours a week in training. A full-body workout is usually the best course of action for tennis players, but there are certain specialized weight exercises such as the Romanian deadlift form, that can improve strength, agility and flexibility. Here are a few exercises that will boost your strength and prepare you for a few rounds of intense training.
- Internal and External Rotations
Shoulder injuries are very common for tennis players. Internal and external rotations with dumbbells can strengthen the rotator cuff. Moreover, every swing of the racquet also involves a torso swing. With plate and cable rotation techniques, the torse becomes stronger to withstand the force of continuous shots.
- Bi-Lateral Strength
Goblet squats and squats in general can help promote full-body strength, which is essential to build endurance, increase absorption and develop power into shots.
- Force Expression
The best exercise for specific muscles that increase the power output of every shot is the medicine ball slam. There is a special emphasis on abdominal muscles and it engages all the other muscles of the body.
- Single-Leg Rotations
Tennis is characterized by continuous movements featuring a lot of power in each shot. This exercise will help you develop the endurance and the power to perform repeated dynamic movements.
- Single-Leg Bounds
Have you always wanted to hit a strong forehand with a dynamically stretched leg? Practice single-leg bounds at home to increase not just your agility, but the power to spread out in multiple directions to not miss a single shot.
- Lateral Lunges
These are among the most important exercises in tennis since it forms the basis of the posture for many shots. This exercise works the entire lower body and helps develop strength.
- Single-Leg Lands
While most of the exercises focus on building strength, the ability to absorb shock is also a basic part of being able to play tennis at a professional level. A body better equipped to absorb force will be able to move more dynamically and exert more power in shots.
- Box Drill
A player goes where the ball takes them. It is important to be able to physically react to every incoming shot. Box drill helps in developing good multi-directional speed, which can improve court movement and reaction.
- Bench Press
A good old bench press engages all the muscles of the arm as well as the back. Moreover, it also powers the chest and helps in delivering killer shots. This is one of those exercises which must be performed by amateurs as well as professional tennis players.
- T Rotations
Lastly, the entire body needs to be agile and flexible to be able to deal with the intensity of the movements and shots involved in the game. T rotations help in strengthening the joints and expanding the musculature across the body, which helps not only in promoting strength but also reduces the scope of injuries while boosting performance.
If you incorporate these exercises into your training regimen, you will be playing like a pro in no time!
