| So how do you improve your tennis game or kick it up | | | | are two types of stretching receptors as one detects |
| a notch separating you from being ranked at the | | | | the speed of stretch and the other is the magnitude of |
| bottom to a top 10 tennis player in the world? Ok, that | | | | stretch. The static stretching improves the flexibility and |
| may sound a little outrageous and I may have left out | | | | dynamic stretching improves dynamic flexibility. Static |
| that it would help immensely if you were a gifted | | | | stretching can be done anytime during the day but not |
| athlete as well! So, in the world of sports most athletes | | | | before a workout. This type of stretching relaxes the |
| understand that certain attributes will help their game in | | | | muscle increasing the possibility of injury and |
| areas they need improvement. This is the reason | | | | decreasing performance. It is performed by gradually |
| serious tennis players or athletes hire a trainer or | | | | easing in a stretched position and then hold for 6 to 30 |
| coach that will design a program focusing on their | | | | seconds. This type of stretching is best done after a |
| strength, speed, agility & footwork, flexibility, and | | | | workout when doing a cool down. Dynamic stretching |
| endurance to elevate their tennis game. A trainer will | | | | is the opposite and can be done before a weights |
| focus on how to increase racquet speed that is done | | | | workout and after a cardio warm up. An example |
| through strength training, flexibility movements to | | | | would be arm swings, shoulder circles, hip circles, etc. It |
| improve a person's range of motion, and how to | | | | is very common to see player use static stretching as |
| generate power from the legs to hips so strength or | | | | a warm up. So, a good way to get your body loose |
| balance is being utilized. Every edge on your opponent | | | | prior to playing a big game is a bit of jogging, side |
| counts or should I say every split second makes a | | | | shuffling, back pedaling, skipping for about 5 minutes |
| difference if you are able to return that shot from the | | | | followed by arm circles, chopping motions, torso |
| baseline in that final match point! | | | | movements, leg kicks, crab walks, etc. Basically your |
| Alright, let me describe the following skills you need to | | | | movements should emulate a lighter version of what |
| focus in improving your tennis game. | | | | you'll be doing before playing. |
| 1. STRENGTH-Your core strength is very important | | | | 4. ENDURANCE-Some of us assume that tennis is an |
| and I can contest that all athletes no matter what their | | | | aerobic sport but it is more so anaerobic. Although the |
| sport profession is need to have a have a strong | | | | game may sometimes last 2-3 hours, the energy |
| base or core balance for maximum performance. | | | | athletes expend is bursts of anaerobic energy. There |
| Having strong core training will improve your balance | | | | is alot of stop and go with constant footwork involved |
| and ability to twist or rotate all angles. Common tools | | | | exchanging shots from the baseline to running to the |
| will be resistance bands, medicine balls, kettlebells, and | | | | net for a volley or leaping for an overhead smash. |
| stability balls to aid you in developing or strengthening | | | | However, an athlete should still be conditioned |
| these areas. Your strength training will mainly be | | | | aerobically to last throughout the whole match or they |
| focused in the off season (2-3 months) tailored for | | | | will not survive a 3 or 5 set match. If an athlete's |
| most athletes even though tennis could sometimes be | | | | conditioning isn't as good, they will need to focus on |
| all year around for those choosing that path. During | | | | cardio conditioning in conjunction with the anaerobic |
| tennis season, you can still maintain your strength by | | | | training. So, the best type of training would be interval |
| focusing on higher repetitions and lighter weight not | | | | training by performing short burst of 15-20 seconds |
| overworking your body. When adding resistance | | | | followed by active recovery of 30-60 seconds |
| training to your tennis, make sure they would be | | | | continuing for 25-45 minutes. Your rest period will |
| functional exercises meaning you are training | | | | increase to about 90 seconds after every 9 times |
| multi-movements rather than just the muscle. For | | | | producing a similar training effect. This will emulate a |
| example, in the gym you perform 3 sets of 10 reps of | | | | similar sequence in a tennis match by performing a 90 |
| leg extensions strengthening your quadriceps. Now, | | | | second rollover after 2 games. With high intensity |
| one will assume it may help a tennis player's | | | | interval training, the ratio is using a formula of 1:3 rest |
| quadriceps but instead it is only designed to limit joint | | | | period ratio. For variety, this type of interval training can |
| involvement isolating that muscle group for the purpose | | | | be carried over to cycling, biking, rowing, running, etc. |
| of building muscle. Most machines perform concentric | | | | Other Added Tools: |
| contractions and in this case leg extensions are | | | | There are so many tools out there to help you |
| uni-planar, linear, and isolated. My point is that you have | | | | improve your strength by emulating your swing or |
| to target your attention to not only train the quadriceps | | | | movements to improve your footwork or reaction |
| but other muscles in conjunction with it such as the | | | | time, etc. |
| ankle, knee, hip joints, lower back, speed, acceleration, | | | | 1. Strength-Some people use resistance bands building |
| deceleration and stabilization. All of these play a major | | | | a more powerful swing associating with specific |
| factor when implementing a strength training program | | | | shoulder movements. |
| for an athlete. | | | | 2. Agility & Reaction-Agility rings are quite |
| 2. SPEED, AGILITY & FOOTWORK-To get fast | | | | effective and a very simple tool to use improving your |
| you also need to be strong. The first component of | | | | agility, quickness, coordination and reaction. It's used for |
| speed is strength. The next component is speed, agility | | | | resistance insuring it is laid flat used for footwork drills. |
| and footwork which need to be practiced constantly | | | | 3. Stretching-There are devices similar to a resistance |
| to get better. Often you'll see some coach's train their | | | | band but you can adjust the length to fit your body's |
| athletes combining an elastic band or tube around their | | | | length and flexibility. You can increase the tension by |
| waist that can be held by that person or training | | | | adjusting your hand grip position. It's pretty good since |
| partner. You can perform explosive jumps in all | | | | you can monitor yourself in stages on your flexibility |
| directions with this added resistance. This is a great | | | | progress and strength. |
| tool to build up a few attributes at the same time by | | | | 4. Core-A popular one being used is a rotational torso |
| getting faster and stronger simultaneously. To get fast | | | | training ball with rope at both ends. It's basically a |
| feet you need to work on drills using a hula hoop or | | | | medicine ball with a rope handle. It's great for rotational |
| drawing a circle. From inside the circle you will jump out | | | | swinging, chopping and throwing drills and exercises. |
| with both feet to each angle returning to the center | | | | As we now know a properly designed program is |
| each time. Perform this a few times and you can try | | | | essential because it is based on what areas an athlete |
| with 1 or 2 feet. Agility involves quickness along with | | | | needs improvement, tennis schedule, and ensure they |
| smooth graceful movements. You can set up cones in | | | | aren't being overworked or else they will not perform |
| various patterns and change the directions for the | | | | well during game time. Another thing I would like to |
| athlete. A person can perform this without the racket | | | | mention and its something that is hard to be taught |
| and eventually adding it to the practice along with a | | | | because it comes deep within you. What I would like to |
| tennis ball at the end. Using drills like this will help an | | | | address is regaining back your train of thought or |
| athlete improve their agility since most tennis points | | | | mental strength during a critical part in the game. Most |
| aren't more than 15 seconds, players usually don't run | | | | times you may be in a slump and hitting shots wide, |
| more than 25 feet in one direction, and in a tennis point | | | | too deep, or a simple volley into the net. You need to |
| it usually involves at least 5 directional changes. | | | | approach this positively and change your game around |
| Another aspect is to focus on your footwork patterns | | | | by remembering to take a deep breath, slow down |
| and similar movements to your on court conditioning | | | | the pace, or even if you have to lose a few points to |
| because tennis involves movements in all directions. | | | | readjust your timing and rhythm. Once you gather your |
| Make sure you include forward, sideways, and | | | | thoughts during the game you are back on track |
| backward sprints. | | | | regaining your confidence and eventually winning the |
| 3. FLEXIBILITY-Your flexibility involves movements that | | | | game, set, and match! Follow my advice on how to |
| are dynamic that can be integrated as a warm up and | | | | improve your tennis game and you'll notice a dramatic |
| cool down. Static stretching should be done after | | | | improvement. Now, you can bring all these skills into |
| training or playing so muscles return back to their | | | | your arsenal and confidently say you have an ace in |
| length preventing soreness from the lactic acid. There | | | | your bag! |