Tennis Training Tips
Because of tennis' fast pace, keeping on top of your game while avoiding injury can be a challenge.
The best conditioning starts with the feet and the stomach, says elite tennis coach Scott Treibly from Bollettieri Tennis Academy in West Bradenton, Fla., which claims Monica Seles, Andre Agassi and Jim Courier among former students.
JohnMark Jenkins, director of strength and conditioning at Evert Academy in Boca Raton, Fla., helps players of all ages stay in shape. He says it is key to focus on a strong core, strong legs and good balance.
Feet: "You have to have good feet, this is where you get your start and where the agility comes from," says Treibly. Jenkins agrees: "Tennis is a game of big steps and power. You have quick, adjustment steps." Find shoes with enough cushion. Practice running backward to get balls of the feet ready to make movement in any direction, Treibly says. - Drill: Quick sprints, running the court length. Use courts shorter lines for running in shorter bursts.
Legs: Doing squats, lateral slides and lunges are helpful to get legs ready to move in any direction. - Drill: Run sprints up and down a hill for 30 minutes once a week to help strengthen legs and build endurance and quickness.
Stomach: Stregthen your abdomen since this is core for power when it comes to hitting every shot, whether it is a volley, serve or backhand. - Drill: Jenkins recommends doing 100 crunches (4 reps of 25) every other day. Use a balance ball for an added challenge.
Arms: Don't be afraid to do push ups to strengthen wrists, forearms and sholders, which is mostly used in a tennis stroke, Treibly says. If using free weights remember to use light ones when working the rotator cuff part of the shoulder. - Drill: Play mini-tennis using a light medicine ball and your arms as racquets. Cut the court in half by making the service line the baseline.
Cardio: Short intervals of sprinting when pace is sped up and then slowed down to make the heart rate adjust. This helps body adjust to short burst of movements. - Drill: Run stadium steps.
Cool down: Stretch, stretch, stretch – at the beginning and after a work out. Use a slow jog or ride a bike after a hard work out to release lactic acid.
For more fitness and training tips see:
www.tennis.com
www.smarttennis.com
www.usta.com
IMG Bollettieri Tennis Academy
5500 34th St. W, Bradenton, FL 34210
941-755-1000, 800-872-6425
http://www.zonetennis.com
Evert Academy
10334 Diego Drive S., Boca Raton, FL 33428
561-488-2001, 800-417-3783
evert@imgworld.com, www.evertacademy.com
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