Ever wonder what it takes to be successful tennis player? Well I can tell you that it takes a lot of hard work and determination. The training can get intense and if done incorrectly, could ruin your chances of ever making a career out of the sport.
This article will give you some insight on everything you need to know about training for tennis and also some extra information on what muscle groups are involved in certain movements.
Muscles Used In Tennis Drives, Volleys, & Serves:
| Action |
Muscles Used |
| Push-Off |
Soleus,
gastrocnemius,
quadriceps,
gluteals
|
| Trunk Rotation |
Obliques,
spinal erectors
|
| Forehand Swing |
Anterior deltoid,
pectorals,
shoulder internal rotators,
elbow flexors (biceps),
serratus anterior
|
Muscles Used In The One-Handed Backhand Volley And Drive:
| Action |
Muscles Used |
| Push-Off |
Soleus,
gastrocnemius,
quadriceps,
gluteals
|
| Trunk Rotation |
Obliques,
spinal erectors
|
| Backhand Swing |
Rhomboids and middle trapezius,
posterior deltoid,
middle deltoid,
shoulder external rotators,
triceps,
serratus anterior
|
Muscles Used in the Two-Handed Backhand Drive:
| Action |
Muscles Used |
| Push-Off |
Soleus,
gastrocnemius,
quadriceps,
gluteals
|
| Trunk Rotation |
Obliques,
spinal erectors
|
| Backhand Swing Nondominant Side |
Pectorals,
anterior deltoid,
shoulder internal rotators
|
| Backhand Swing Dominant Side |
Rhomboids and middle trapezius,
posterior deltoid,
middle deltoid,
shoulder external rotators,
triceps,
serratus anterior |
Muscles Used In The Serve And Overhead:
| Action |
Muscles Used |
| Trunk Rotation |
Obliques,
spinal erectors
|
| Knee And Hip Extension Before Impact |
Quadriceps,
gluteals
|
| Arm Swing |
Pectorals,
shoulder interior rotators,
latissimus dorsi,
triceps
|
| Arm Extension |
Triceps |
| Wrist Flexion |
Wrist flexors |
Physiological Aspect:
- For a successful match, a tennis player needs a combination of strength, power, and muscular endurance.
- Muscle hypertrophy is not needed as much as the other aspects because technique is a key in the game of tennis, not just power.
Injury Prevention
Most Common Sites For Injury:
- Back (overuse from transferring forces)
- Shoulder (rotator cuff tears)
- Knee (overuse and stress on the patella)
- Ankle (ligaments in the ankle)
- Elbow (degenerative changes in tendon base and splintering of tendon fibers)
- Leg (muscle tears)
- Wrist (overuse of ligaments)
Keys To Preventing Injuries:
- Warm-up/Cool-down
- Flexibility
- Strength Training
- Aerobic Training
- Anaerobic Training
- Sport Biomechanics
If Injuries Occur Use the RICE Method to Treat:
- Rest
- Ice
- Compress
- Elevate
Warm-Up
Do a light 5-minute warm-up to get the blood circulating and tissues of the body ready for the workout. Do this each day before the workout begins.
- Slow jog or low-intensity stationary cycling
8-Week Workout Program
3 Day Split (Week 1-4)
- Use light weights at 40% of your 1RM
- Rest for less than 30 seconds between sets
Monday Workout: (Lower Body)
| Exercise |
Sets |
Repetitions |
| Leg Press |
3 |
10-15 |
| Leg Extension |
3 |
10-15 |
| Leg Curl |
3 |
10-15 |
| Hip Abduction |
3 |
10-15 |
| Hip Adduction |
3 |
10-15 |
| Standing Calf Raises |
3 |
10-15 |
Wednesday Workout: (Core and Rotator Cuff)
| Exercise |
Sets |
Repetitions |
| Abdominal Crunch |
3 |
20 |
| Crossover Crunch |
3 |
20 |
| Russian Twist |
3 |
20 |
| Back Extension Machine |
3 |
10-15 |
| Back Hyperextensions |
3 |
10-15 |
| External Shoulder Rotation |
3 |
10-15 |
| Prone Horizontal Abduction |
3 |
10-15 |
| 90-90 External Shoulder Rotation |
3 |
10-15 |
Friday Workout: (Upper Body)
| Exercise |
Sets |
Repetitions |
| Chest Press |
3 |
10-15 |
| Lat Pulldown |
3 |
10-15 |
| Seated Row |
3 |
10-15 |
| Bicep Curl |
3 |
10-15 |
| Tricep Extension |
3 |
10-15 |
| Shoulder Shrugs |
3 |
10-15 |
4 Day Split (Week 5-8)
- Use moderate to heavy weights at 70% of your 1RM
- Rest for 1-2 minutes between sets
- For rotator cuff use only light weights (2-5 pounds)
- For lateral raises and front raises use only light weights (10-20 pounds)
Monday Workout:
| Exercise |
Sets |
Repetitions |
| Bicep Curls |
5 |
6-8 |
| Tricep Extension |
5 |
6-8 |
| Abdominal Crunch |
5 |
20 |
| Crossover Crunch |
5 |
20 |
| Russian Twist |
5 |
20 |
Tuesday Workout:
| Exercise |
Sets |
Repetitions |
| Leg Press |
5 |
6-8 |
| Leg Extension |
5 |
6-8 |
Leg Curl |
5 |
6-8 |
| Hip Abduction |
5 |
6-8 |
| Hip Adduction |
5 |
6-8 |
| Standing Calf Raises |
5 |
6-8 |
Thursday Workout:
| Exercise |
Sets |
Repetitions |
| Chest Press |
5 |
6-8 |
| Lat Pulldown |
5 |
6-8 |
| Seated Row |
5 |
6-8 |
| Back Extension Machine |
5 |
6-8 |
| Back Hyperextensions |
5 |
10-15 |
| Abdominal Crunch |
5 |
20 |
| Crossover Crunch |
5 |
20 |
| Russian Twist |
5 |
20 |
Friday Workout:
| Exercise |
Sets |
Repetitions |
| Shoulder Shrugs |
5 |
6-8 |
| Front Raises |
5 |
8-10 |
| Lateral Raises |
5 |
8-10 |
| External Shoulder Rotation |
3 |
10-15 |
| Prone Horizontal Abduction |
3 |
10-15 |
| 90-90 External Shoulder Rotation |
3 |
10-15 |
Exercise Descriptions
Leg Press:
Straighten your knees and hips by pressing down into the platform until they are almost completely straight. Do not lock your knees. Slowly return to the starting position.
Leg Extension:
Extend your legs upward against the resistance, straightening your
knees fully. Do not hyperextend your knees. Slowly lower the weight
to the starting position.
Leg Curl:
Slowly curl your feet toward your buttocks. Slowly return the weights to the
starting position. Your knees should not hyperextend in the starting position.
Hip Abduction:
Slowly push your legs outward on the machine through as large a range
of motion as possible. Slowly return the weights to the starting
position.
Hip Adduction:
Slowly push your legs inward on the machine through as large a range
of motion as possible. Slowly return the weights to the starting
position.
Standing Calf Raise:
Keeping your knees straight and trunk upright, raise your heels off
the ground until you are standing on the balls of your feet. Slowly
return to the starting position. Move through as large a range of
motion as possible.
Begin this exercise standing flat on the floor,
and progress to performing it with your toes on a step or on the
platform of an exercise machine. This position allows the heels to
drop below the balls of the feet when you start and allows you to
exercise through a larger range of motion.
Abdominal Crunch:
Curl the upper body from the floor, including the head and the
shoulders, until you can feel the abdominal muscles contracting.
The upper body should be off the ground by about three inches at
the shoulder blades. Lower until the shoulder blades touch the
ground and repeat.
Crossover Crunch:
Curl the upper body so the elbow opposite the elevated knee moves
toward it diagonally. Repeat this movement on the opposite side.
Russian Twist:
Rotate side to side, turning the shoulders until the arms are at a 90-
degree angle with the body. Make a full twist to the opposite side. Over
and back makes one repetition.
Back Hyperextensions:
From a lowered starting position, raise the upper body until it is
in a line with the rest of the body or until the back is tight.
Lower the upper body to a 30-degree angle or just before the
lower back curves.
External Shoulder Rotation:
With the right hand near the abdomen, slowly raise the
hand until the forearm is just short of vertical to the body.
Slowly lower to the starting position and repeat.
Prone Horizontal Abduction:
Raise the arm out to the side at a 90-degree angle until it
is almost parallel to the floor. Lower it to the starting
position and repeat.
90-90 External Shoulder Rotation:
While maintaining a right angle at the elbow,
externally rotate the forearm until it points to the
ceiling (90-degree abduction). Slowly lower it and
return to the starting position.
Click To Enlarge.
90-90 External Shoulder Rotation.
Video: WMV
Chest Press:
While keeping the wrists directly over the elbows and not locking the
elbows, extend the hands toward the ceiling. As you extend your hands
upward, round your shoulders pushing your hands as far away from you as
you can.
Lat Pulldown:
Using a wide pronated grip, grab the bar with both hands. Pull the bar
down to you chest and pinch your shoulder blades together on the
movement down. slowly raise the bar back up to the starting position
with control and repeat.
Seated Row:
Using a close grip, grab the bar with both hands. While keeping the upper
body erect and not leaning backward, pull the bar toward the chest and
upper abdomen area. Keep the elbows close to your sides. Slowly return
to the starting position and repeat.
Bicep Curl:
Keeping your shoulder at your side, bend your elbow and bring the weight
toward your shoulder. If you have chosen the weight correctly, you should
not be arching your back or leaning backward during the exercise. Slowly
return the weight to the starting position, making sure you don't
hyperextend or lock your elbow.
Triceps Extension:
Straighten your elbow by raising your hand and weight upward,
making sure the elbow does not lock. Slowly lower the weight to the
starting position and repeat.
Shoulder Shrugs:
Keeping your arms at your sides, raise your shoulder upward toward
your ears. Return to the starting position by slowly lowering your
shoulders and repeat.
Front Raises:
Grip the dumbbells with a pronated grip and hold them in front of your
body. Slowly raise the weights straight up in front of your face keeping
your elbows almost locked.
Lateral Raises:
Grip the dumbbells so that they hang by your sides with the palms of
your hand facing your sides. Slowly raise the weights to your sides
keeping your elbows almost locked out. Once your arms are parallel
with the ground, slowly and in a controlled manner lower the weights
back down to the starting position.
Two-Hand Side-To-Side-Throw:
To begin start with a medicine ball in your hands and your arms cocked backwards. Then using both arms, throw the ball to the rebounder or partner, keeping the arms extended. When the rebounder or partner returns
the ball, catch the ball over the opposite shoulder and
immediately repeat the throw.
Single-Arm Throw:
Stand in a upright position with feet shoulder-width apart and face
the rebounder or partner. Raise the medicine ball in one hand to a
position of 90-degrees shoulder abduction and 90-degrees elbow
flexion with the arm rotated so the forearm points to the ceiling.
Using one arm, throw the ball to the rebounder or partner. When
the rebounder or partner returns the ball, catch the ball in the
starting position, allow some shoulder external rotation, and
immediately repeat the throw.
Single-Arm Alternate-Leg Bound:
Push off with the left foot as it contacts the ground.
During push-off, bring the right leg forward by
flexing the thigh to a position parallel with the
ground and knee at 90-degrees. During this flight
phase of the drill, reach forward with the left arm.
Land on the right leg and immediately repeat the
sequence on the opposite side upon landing.
Click To Enlarge.
Single-Arm Alternate-Leg Bound.
Video: WMV
Lateral Barrier Hop:
Jump over the barrier with both legs, using primarily hip and
knee flexion to clear the barrier. Keep the knees and feet
together. Land on the opposite side of the barrier and
immediately repeat the jump to the starting side.
Backward Skip:
Jump backward with one leg and flex the hip and knee of the non-
skipping leg to approximately 90-degrees. Both arms should be used to
assist with the movement. Land in the starting position on the same
leg. Immediately repeat the skip with the opposite leg.
Click To Enlarge.
Backward Skip.
Video: WMV
MCWtrainer@aol.com
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