Sport Specific Lifts – Tennis?
4 min read
Asked by: Vanessa Johnson
6 All-Season Strength Exercises for Tennis Players
- Bench Press. The bench press is a powerful compound movement that engages the chest, triceps and shoulders: all key ingredients of a killer tennis serve. …
- Goblet Squat. …
- Box Jump. …
- Lateral Lunge. …
- Internal/External Rotations. …
- Medicine Ball Slam.
How do you lift in tennis?
Phase 2 Exercises:
- Barbell or dumbbell hang clean.
- Cable push pull.
- One arm cable raises each arm.
- Cable wood chop.
- Medicine ball push press.
- Medicine ball standing twist with partner (6×15 repetitions fast, recover between sets) or alone.
What type of training is used in tennis?
A tennis training program must be based on solid aerobic endurance to sustain a high work rate for the duration of a game that may last several hours. Anaerobic endurance is also an essential component so that power over each rally, and in each shot within a rally can be maintained to same high level.
What is the best exercise for tennis?
The Top Exercises for Tennis Players
- Standing T. When your shoulders are tight, you’ll tend to overcompensate with your arms—and that leads to tennis elbow. …
- Drop lunge. Drop lunges improve lateral mobility and quickness, which are crucial in tennis. …
- Lateral lunge. This move also improves lateral mobility. …
- Handwalk.
What movements are used in tennis?
Tennis requires a player to perform all kinds of movements. These include but are not limited to: bending forward and backward, reaching in all directions, lunging, squatting, twisting, flexion and extension of the elbow, shoulder and wrist etc.
Do tennis players lift?
Although not all tennis players appear overtly muscular, they will all be lifting weights to develop the kind of strength they need. Weightlifting is an essential part of tennis training. Weights can be used to help build an appropriate degree of strength in several key muscle groups.
Does lifting help with tennis?
Weight training improves tennis ability by supporting muscles, improving overall fitness and allowing heavily used muscles time to rest. Weight lifting for tennis players builds well-rounded athletes. Most weight training programs for tennis work with body weight, fairly light weights and high repetitions.
How is muscular strength used in tennis?
muscle strength can help tennis players prevent injuries and improve their performance during a match. Strengthening the upper body muscles helps players execute forehand, backhand, volley, smash, and serve strokes, although research focusing on the lower limbs is limited.
Why is strength training important in tennis?
In tennis, strength is used to generate speed, power and endurance. It is impossible to have agility, speed, power, a developed anaerobic system, and flexibility/mobility without optimal strength levels. Strength training is also critical to prevent injury.
What are the main muscles used in tennis?
Muscles in the Body Used in Tennis
- Shoulders, Upper Arms, Chest. Tennis players tend to have strong pectorals and deltoids on their dominant side — muscles in front of the body — and a weak rotator cuff, rhomboid and trapezius –muscles in the upper back and shoulder blade. …
- Core. …
- Glutes. …
- Quads and Hamstrings.
Why is movement important in tennis?
TENNIS IS A SPORT THAT REQUIRES HUNDREDS OF DIRECTIONAL MOVEMENT CHANGES DURING EVERY MATCH AND PRACTICE. THE MAJORITY OF MOVEMENTS IN TENNIS ARE IN A LATERAL DIRECTION, AND THE DEVELOPMENT OF THE MUSCLES, MOVEMENTS, AND NEURAL RESPONSES NEEDS TO BE A FOCUS OF ALL TENNIS TRAINING PROGRAMS.
What muscles are the most important in tennis?
Due to the swinging of the racket, tennis is often thought of as an upper-body sport, but your leg muscles, including your glutes, quadriceps, hamstrings and calves, are doing most of the work out on the court.
What arm muscles are used in tennis?
The upper arm on the dominant side moves to the ball through concentric contractions of the infraspinatus, teres minor, posterior deltoid and trapezius. On the non-dominant side, concentric contractions of the anterior deltoid, subscapularis, biceps, serratus anterior and pectoralis major bring the arm to the ball.
Which muscles are used in the controlled movement of holding a tennis racket?
Your key gripping muscles are one extensor — the digitorum — and four flexors — the digit minima brevis, pollicis longus, digitorum superficialis and digitorum profundus.
