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Strategy used to play tennis has undergone a dramatic change within the last 20-30 years. One of the biggest changes is the difference in the need for powerful groundstrokes. The core of groundstrokes has transferred from flat and slice shots to a heavy topspin, high paced baseline game. Conventional groundstrokes were hit predominantly from a square or closed stance, but more and more groundstrokes are hit from semi-open and open stances on both the forehand and backhand strokes. In addition to the changes in stances is the increase in racket head speed due to better understanding of how to summate forces and transfer energy from the ground, up through the kinetic chain and out into the ball.
Synchronized coordination is what you think of when you are watching an old school tennis match. The player’s strokes seem very rigid and structured. They have stiff arms and their whole body follows one motion. Sequential coordination has many movements and actions taking place. The first actions are in the legs and the force they generate from the ground. This energy moves up the body and is transferred to the shoulder by rotation of the hips and trunk. From the shoulder, the energy moves to the elbow, the wrist, and then the racquet head. This generates greater racquet head speed. Having good sound technical knowledge about tennis strokes is very important for both the tennis coach as well any individual who works with tennis athletes from a physical perspective.
Here are some exercises to increase strength in tennis specific techniques for groundstrokes.
1. Medicine Ball Deep Groundstroke - To create greater force off the ground and to lean into deep shots behind the baseline this drill is perfect. To simulate a deep defensive forehand, have the player start on the service mark. The trainer should toss a medicine ball to the right of the player 3-5 feet behind him/her. The player should retreat back to catch the ball in the same motion as the stroke. After catching the ball, players forcefully throws the ball back mimicking the stroke of a deep forehand or backhand.
2. Medicine Ball Short Groundstroke - To practice moving to and hitting short mid-court balls. Have the player start on the center service mark. The trainer should toss a medicine ball to the right or left of the player 3-5 feet in front him/her. The player should advance forward to catch the ball in the same motion as a stroke. After catching the ball, players forcefully throws the ball back mimicking the stroke of a short aggressive forehand or backhand.
3. Medicine Ball Wide - To help create greater power from an open stance groundstroke. Have the player start on the center service mark. The trainer should toss a medicine ball to the right or left of the player about 5 feet from him/her. The player should shuffle sideways to catch the ball in the same motion as a stroke. After catching the ball, players forcefully throws the ball back mimicking the stroke of an open stance forehand or backhand.
4. Medicine Ball Wall Open Stance - The athlete starts 5-8 feet from a solid wall. Focus on loading the hips and stretching the obliques in an open stance. Rotate the hips as the medicine ball is released as hard as possible at the wall.
5. Wrist Roller - This is important to increase forearm strength, flexion, and extension. Using a wrist roller device, have the athlete grab the device and extend his/her arms out at shoulder height. Slowly lower the weight by flexing and extending the wrist. Once it has reached the ground reverse the process till the weight is at the starting position.
For more details about tennis-specific education check out the Tennis Performance Trainer (TPT) certification program which is aimed toward the tennis coach to better understand aspects of physical training for tennis focused on improving performance and reducing injuries www.itpa-tennis.org/tpt.html
Fitness professionals, strength and conditioning coaches, athletic trainers, physical therapists, chiropractors, medical doctors and other healthcare providers that train and/or treat tennis athletes should look to become a Certified Tennis Performance Specialist (CTPS) which is specifically designed to help individuals that understand sport science/anatomy/physiology and biomechanics, but are looking for tennis-specific information to help apply your knowledge in a more tennis-specific nature. www.itpa-tennis.org/ctps.html
*iTPA Members: More in-depth article posted on the iTPA Inner Circle Member Only Website.
Synchronized coordination is what you think of when you are watching an old school tennis match. The player’s strokes seem very rigid and structured. They have stiff arms and their whole body follows one motion. Sequential coordination has many movements and actions taking place. The first actions are in the legs and the force they generate from the ground. This energy moves up the body and is transferred to the shoulder by rotation of the hips and trunk. From the shoulder, the energy moves to the elbow, the wrist, and then the racquet head. This generates greater racquet head speed. Having good sound technical knowledge about tennis strokes is very important for both the tennis coach as well any individual who works with tennis athletes from a physical perspective.
Here are some exercises to increase strength in tennis specific techniques for groundstrokes.
1. Medicine Ball Deep Groundstroke - To create greater force off the ground and to lean into deep shots behind the baseline this drill is perfect. To simulate a deep defensive forehand, have the player start on the service mark. The trainer should toss a medicine ball to the right of the player 3-5 feet behind him/her. The player should retreat back to catch the ball in the same motion as the stroke. After catching the ball, players forcefully throws the ball back mimicking the stroke of a deep forehand or backhand.
2. Medicine Ball Short Groundstroke - To practice moving to and hitting short mid-court balls. Have the player start on the center service mark. The trainer should toss a medicine ball to the right or left of the player 3-5 feet in front him/her. The player should advance forward to catch the ball in the same motion as a stroke. After catching the ball, players forcefully throws the ball back mimicking the stroke of a short aggressive forehand or backhand.
3. Medicine Ball Wide - To help create greater power from an open stance groundstroke. Have the player start on the center service mark. The trainer should toss a medicine ball to the right or left of the player about 5 feet from him/her. The player should shuffle sideways to catch the ball in the same motion as a stroke. After catching the ball, players forcefully throws the ball back mimicking the stroke of an open stance forehand or backhand.
4. Medicine Ball Wall Open Stance - The athlete starts 5-8 feet from a solid wall. Focus on loading the hips and stretching the obliques in an open stance. Rotate the hips as the medicine ball is released as hard as possible at the wall.
5. Wrist Roller - This is important to increase forearm strength, flexion, and extension. Using a wrist roller device, have the athlete grab the device and extend his/her arms out at shoulder height. Slowly lower the weight by flexing and extending the wrist. Once it has reached the ground reverse the process till the weight is at the starting position.
For more details about tennis-specific education check out the Tennis Performance Trainer (TPT) certification program which is aimed toward the tennis coach to better understand aspects of physical training for tennis focused on improving performance and reducing injuries www.itpa-tennis.org/tpt.html
Fitness professionals, strength and conditioning coaches, athletic trainers, physical therapists, chiropractors, medical doctors and other healthcare providers that train and/or treat tennis athletes should look to become a Certified Tennis Performance Specialist (CTPS) which is specifically designed to help individuals that understand sport science/anatomy/physiology and biomechanics, but are looking for tennis-specific information to help apply your knowledge in a more tennis-specific nature. www.itpa-tennis.org/ctps.html
*iTPA Members: More in-depth article posted on the iTPA Inner Circle Member Only Website.
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By Josh Bramblett, iTPA Staff
The modern game of tennis continues to progress and evolve. There are numerous ways for any player at any skill level to participate. Physicality of tennis continually grows along with the demands placed on the body. The focus of the game has changed from finesse to power and speed.
The primary skills needed to play tennis are racquet and ball handling skills along with strokes. Even if a player has fantastic strokes these attributes are not enough to overcome a top-notch opponent. A high level of physical fitness is required to take the game to the next level. “Increasing evidence suggests that motor skills such as power, strength, agility, speed, and explosiveness, as well as mental strength, and a highly developed neuromuscular coordinating ability correlate with tournament performance.” (Fernandez) Non-conditioned athletes can impair all other tennis specific skills such as technique and tactics if fatigue sets in early into the match. A great article was published a few years ago by Dr. Jaime Fernandez-Fernandez in the Strength & Conditioning Journal. Here is a short summary providing the major practical aspects:
Match activity during tennis play
A tennis match consists of short 4-10 second spells of high intensity exercise interrupted by 10-20 second periods of recovery. Further recovery of 60-90 seconds appears at changeovers. An average tennis match lasts about 1.5 hours. Of this time, a relatively small percentage is effective playing time. Players can run anywhere from 1,300 to 3,600 meters per hour of play depending on the levels of players. Take this information into account when scheduling training.
Factors affecting match activity:
How to apply this information to a training program?
1. Training players should focus on performing high intensity exercise and recovering quickly. This is because the body gets its energy from anaerobic and aerobic pathways. Therefore, it is beneficial to perform aerobic and anaerobic training. For example, running sprints one day and running several miles the next.
2. It is important to train one’s aerobic capacity because a larger portion of energy needed can be supplied aerobically. This allows players to work at higher intensities for longer periods of time preventing fatigue.
3. Most of a tennis player’s training is focused on low to moderate intensity exercise. These exercises include “technical and tactical on-court training”(Fernandez). Therefore, additional high intensity aerobic exercise must be incorporated into training. Increasing the rate of rise in oxygen uptake is the goal. This can be accomplished by interval training.
Effective training is planned for players to use maximal effort for periods of less than 10 seconds with rest periods long enough for players to replicate maximal or near-maximal effort.
4. Develop a hydration schedule. While every player is unique, all players can take advantage of some general guidelines. While playing in competitions players should drink at every change over drinking anywhere from 1.2-1.6 Liters per hour. It is also recommended players drink a combination of water and sports drink.
5. Acclimatizing to hot humid conditions is critical. Acclimatization can help prevent major physiological problems and heat illness during competition. At least 2-3 days of preparation in hot/humid environments can help before competitions.
Feel free to share any specific exercises for interval training! *iTPA Members: A much more detailed version of this post is now on the iTPA Inner Circle Member Only Website.
References
Fernandez, J., Sanz-Rivas, D., Villanueva, A. (2009). A review of the Activity Profile and Physiological Demands of Tennis Match Play. Strength and Conditioning Journal, 31(4), 15-25.
The modern game of tennis continues to progress and evolve. There are numerous ways for any player at any skill level to participate. Physicality of tennis continually grows along with the demands placed on the body. The focus of the game has changed from finesse to power and speed.
The primary skills needed to play tennis are racquet and ball handling skills along with strokes. Even if a player has fantastic strokes these attributes are not enough to overcome a top-notch opponent. A high level of physical fitness is required to take the game to the next level. “Increasing evidence suggests that motor skills such as power, strength, agility, speed, and explosiveness, as well as mental strength, and a highly developed neuromuscular coordinating ability correlate with tournament performance.” (Fernandez) Non-conditioned athletes can impair all other tennis specific skills such as technique and tactics if fatigue sets in early into the match. A great article was published a few years ago by Dr. Jaime Fernandez-Fernandez in the Strength & Conditioning Journal. Here is a short summary providing the major practical aspects:
Match activity during tennis play
A tennis match consists of short 4-10 second spells of high intensity exercise interrupted by 10-20 second periods of recovery. Further recovery of 60-90 seconds appears at changeovers. An average tennis match lasts about 1.5 hours. Of this time, a relatively small percentage is effective playing time. Players can run anywhere from 1,300 to 3,600 meters per hour of play depending on the levels of players. Take this information into account when scheduling training.
Factors affecting match activity:
- Court Surface
- Tactical Behavior
- Gender
- Thermal Stress
How to apply this information to a training program?
1. Training players should focus on performing high intensity exercise and recovering quickly. This is because the body gets its energy from anaerobic and aerobic pathways. Therefore, it is beneficial to perform aerobic and anaerobic training. For example, running sprints one day and running several miles the next.
2. It is important to train one’s aerobic capacity because a larger portion of energy needed can be supplied aerobically. This allows players to work at higher intensities for longer periods of time preventing fatigue.
3. Most of a tennis player’s training is focused on low to moderate intensity exercise. These exercises include “technical and tactical on-court training”(Fernandez). Therefore, additional high intensity aerobic exercise must be incorporated into training. Increasing the rate of rise in oxygen uptake is the goal. This can be accomplished by interval training.
Effective training is planned for players to use maximal effort for periods of less than 10 seconds with rest periods long enough for players to replicate maximal or near-maximal effort.
4. Develop a hydration schedule. While every player is unique, all players can take advantage of some general guidelines. While playing in competitions players should drink at every change over drinking anywhere from 1.2-1.6 Liters per hour. It is also recommended players drink a combination of water and sports drink.
5. Acclimatizing to hot humid conditions is critical. Acclimatization can help prevent major physiological problems and heat illness during competition. At least 2-3 days of preparation in hot/humid environments can help before competitions.
Feel free to share any specific exercises for interval training! *iTPA Members: A much more detailed version of this post is now on the iTPA Inner Circle Member Only Website.
References
Fernandez, J., Sanz-Rivas, D., Villanueva, A. (2009). A review of the Activity Profile and Physiological Demands of Tennis Match Play. Strength and Conditioning Journal, 31(4), 15-25.
