Fitness Training - The Secret of Success in Tennis

Fitness Training - The Secret of Success in Tennis

Tennis has changed as compared to a few years ago. To excel in this sport, a tennis player needs to undergo extensive fitness training to improve footwork, speed, strength and performance. In order to out-stand the cut-throat competition, tennis players need to follow a tennis specific fitness training program that will help give them that slight edge on court.

Let us have a look at how tennis fitness training assists a tennis player in climbing the success ladder:

Types of Fitness Components

Tennis is a very diverse and complex sport. If you are serious about being successful, training for tennis should address all fitness components, rather than just focusing on court drills, or running fast. Depending on the time of the year, (pre competition etc.) on an average a professional tennis player should dedicate, 30% of the total work time, to an effective tennis training program. A good fitness program will include strength training, agility training, power training, speed training, aerobic / anaerobic training, core training, balance training, coordination training and flexibility training. For a tennis player to make and see an overall improvement in their game, the key is to address all these individualised fitness components with correct intensity and load.

Develop Overall Strength

Up and coming young tennis players need to work more on developing strength, core, and balance. They need to focus on some basic full-body strength exercises, which will help them gain speed and flexibility.
Players who feel weak, and slow around the court, should dedicate more time on agility, and reaction drills and overall strength. This can help you feel lighter and quicker around the court, placing minimal stress and load on the body, thus reducing injuries.

Tennis is a sport that can last for hours, so tennis players need to have a high energy level as well as persistence. Many players will notice the benefits and a marked improvement in their level of strength and power endurance, deep into the last set, after following a specific tennis fitness training program.

Prevent Injuries

Range of movement exercise's and keeping the body supple should be one of the main focuses with all tennis players. They should incorporate stretching as an important part of their tennis fitness program. Self- myofascial release exercises are also very important, as this will help maintain a healthy muscle. Performing tennis exercises regularly, not only helps in overall performance, but also helps, prevent and reduce injuries within tennis players. Doing some stretching exercises everyday after practice will boost muscle flexibility, this would further decrease the risk of injuries in the future.

The Perfect Solution

Often players can be seen giving excuses that they can not give time to training due to their tight schedules and continuous tournaments. A perfect solution to this is to perform a 20-30 min (Starter) tennis fitness workout prior to your regular tennis practice. Over time this will not only help improve your level of tennis fitness, but these starter workouts will have you warm, get your feet moving, and have you ready to go for the start of each practice. (no more wasting 10mins of your court time). If you can do these starter workouts 3-4 times a week, prior to each practice, you and your coach will be surprised how much more effective your time on court will be.

At Tennis Fitness, we provide training for tennis and tennis programs for players of all levels. We offer specific exercises for tennis fitness and online tennis programs that are proven to work. We help improve tennis footwork, speed, agility, core, power and strength.

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Significance of Tennis Fitness Training Components

For a tennis player it is imperative to incorporate fitness components into training. Where tennis training is about learning the right technique for ground strokes, volleys, serves etc.; tennis fitness is to improve your footwork, cardio, speed, reaction, core, strength & power. In order to gain the best results, you will need to do tennis training and tennis fitness altogether. Both are required for all level players, be it a beginners or an expert. A well planned tennis training program helps a player in becoming more efficient and proactive on the court.

There are several components of tennis fitness training that are very helpful for tennis players of all levels to achieve the required swiftness, reaction, force and power for the sport.

Agility Training: Once the level of tennis becomes higher working on the specific movements to rapidly change direction becomes crucial. This is where agility training comes handy. It provides the ability to rapidly change direction, without losing speed, balance, or body control. Agility training helps a player to focus on his tennis footwork technique and strength to become much more efficient while carrying out strokes on the court.

Strength Training: This is the next important part of training for tennis. Strength training helps players to become more powerful and explosive on the court. A strong player is one who is able to hit the ball harder. Apart from power it also improves the ball control. Proper stroke mechanics can be easily learned if the muscles and joints are strengthened. Another important reason that strength training is now imperative for competitive players is that it helps protect against injuries.

Flexibility training: This is another important part of tennis fitness training that needs to be done every day after practice. Flexibility is defined as the range of motion about a joint and its surrounding muscles during a passive movement. An accurate flexibility level allows the players to reach balls in extreme positions as well as helps them to prevent injuries that could occur while playing.

If you want to become a professional tennis player, and reach your maximum potential, a tennis training program alone, is not enough, both tennis fitness as well as tennis training are required.

Individualized tennis training fitness program, should incorporate all the following areas, eg. strength, agility, cardio and flexibility. At a high level at least 1/3 of the total practice time should be devoted to fitness training for tennis. One of the biggest mistakes made by tennis players is stop training for fitness during tournaments. It is very important to do a minimum in order to maintain the current fitness level. Following a correct tennis training fitness program is a must for players who want to excel at every level of the sport.

At Tennis Fitness, we provide training for tennis players of all levels. We offer specific tennis fitness exercises and online tennis programs that are proven to work. We help improve tennis footwork, speed, agility, core, power and strength. Visit http://www.tennisfitness.com.au to know more about tennis training exercises tips and our tennis training programs.

Article Source: http://EzineArticles.com/?expert=Giselle_Martin

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