Need to Build Muscle? Need to Get Stronger?

Want to know more about Strength Training and Tennis? Then read on.....

 

Strength training is an essential key to success for all advanced tennis players. As mentioned in previous articles it is important to first take into account the age and maturity of the player. Teach the younger players technique and tactics of the game before adding in these tennis specific fitness programs involving plyometrics.

Strength training should be implemented into a squad training program to assist the players in developing more power in their shots and thus improving their game. It is also essential as a precursor to starting plyometrics training. Too often we see inexperienced trainers and coaches making their young players perform these high-impact power training exercises that have more of a negative impact on the athlete than a positive one. Strength training before Power Training!

I have even seen coaches continue to push their players through a plyometrics training session even while these young athletes complained that their knees were hurting. Lunges are one exercise that will cause major discomfort to a young and underdeveloped player.

There are various factors to take into account in deciding on when to perform weight training in relation to on-court training.

Some of these factors include:

Time of day

The duration of the tennis training session

How much time is required on the court

How much time can be devoted to strength training

The age of the athletes

The equipment available

Do the athletes know how to use the gym or have experience in the gym

 

I have spoken to a number of squad coaches over the years who have used a light-weight training session using dumbbells before they head out onto the courts. They feel that this fifteen minute session prepares their athletes better and also assists in preventing injuries as their muscles, tendons and ligaments are ready for the explosive movements that they will face while on the tennis court. There is some evidence suggesting that a light warm-up using weights prior to a tennis session can help in better preparing athletes physically and thus preventing soft-tissue injuries.

 

As far as conducting a weight session specifically devoted to strength training; I feel that it should be conducted separate from the tennis session. That is not back to back. For example, if you are coaching a college tennis team where you have more flexibility with their training schedules, your athletes could complete a gym session in the morning before the team tennis session in the afternoon which is when most tennis squads train. Allow for the athlete to recover in between their gym session and their tennis session with adequate rest and proper nutrition to boost enrgy levels for their next session.

Of course, if you are looking for one simple answer as to when they should do a weight session you are not going to get one. By that i mean some athletes prefer to do weights in the morning and some at night. The key is to have several hours rest between the two sessions.

It is often easier to say when you shouldn't do one. Don't try to conduct a weight training session immediately before or after a tennis session, don't complete a session in the gym on the day of a match, don't add new exercises into a routine the day before a match as it will likely cause muscle soreness and finally; create an individualised weight training program for each athlete. One program does not fit all!

 

You should plan ahead and know what type of tennis session you will conduct that day and whether or not you are in the pre-season, in-season or off-season. These factors must all be taken into account before deciding on how and when to conduct your strength training sessions.

 

During the post season is when you will want to rest, recover, refresh and deal with any possible injuries. During the pre-season you will want to begin with a progressive strength training session that builds up to a power training program that leads into the competitive season. If your off season is quite long then you can structure your program to allow for those weaker athletes to spend more time in the gym building their basic strength before starting some plyometrics training. Those already advanced can be introduced into a plyometric training program earlier where possible.

 

The structure of an in-season training session on-court would depend on when your next game would be. This also applies to individuals and not just squads. You obviously don't want to be introducing any new exercises or power training sessions the day before or the day of a match. It is important to maintain a regular strength training program with at least two to three sessions a week. During the competitive season you will want to reduce the volume by decreasing the number of sets and repetitions and maintain the current weight with a slight increase if needed.

 

The reason is that during the in-season the intensity of match play will take a toll on the body both mentally and physically. Also, during the on-court sessions you will naturally be performing plyometric exercises when you lunge for a ball, perform the split-step or perform the continuous bounding and jumping movements that are required in setting up for a shot.

 

Conduct a needs analysis. What is this you may ask? Well, basically exercise physiologists will conduct a needs analysis for an athlete prior to designing a specific program for them.

This needs analysis will test the athlete for their:

• Current flexibility
• Strength
• Power
• Speed
• Agility
• Assess current injuries
• Assess potential barriers for the athlete
• Equipment they use
• Their nutrition
• What phase of training they are in (in-season, off season)
• Their goals and more…

 

After a needs analysis they will:

• Design a program with specific goals for the weight the athlete should use; the number of repetitions and sets; the rest between sets; which muscles to use and in what order; whether or not to include super sets, etc.
• When they should start adding plyometric exercises to their sessions
• Create a stretching and warm-up program specific for tennis
• Develop a program based on the equipment available
• Set goals with reviews to analyse the success of the program and implement changes if required
• Communicate with the coach as to what stage each athlete is at with their strength development

 

When I trained professional players we had to work with a whole new set of rules due to their travel commitments and the fact that they were always recovering and preparing for their next tournament. Strength training sessions would involve using a gym at the hotel or tennis centre following the guidelines of maintaining their strength without any new and radical changes that cause injury or soreness. If the player went out or lost earlier in the tournament then we would increase the emphasis on their physical conditioning as we had more time before their next match.

 

One favourite piece of equipment to use on the road was the stretch or elastic bands. You can create a full body program that can be conducted in a hotel room or on the court.

 

In summary:

• Remember that athletes are individuals so create a program specific to the needs of each athlete
• Don't train heavy on or before the day of a match
• Ideally perform a weight session with several hours in between their tennis session
• Conduct a thorough warm-up with stretching
• Know what season you are in (pre, post or off season)
• Conduct a needs analysis for each athlete
• Carefully instruct each athlete on proper technique for each exercise, especially the plyometric exercises. Teach athlete's how to land correctly.
• Strength training should be progressive
• Strength training should be performed before starting a plyometric program
• Don't perform a "lower-body" session in the gym if you plan on conducting a heavy on-court program later that day. Overuse will lead to injury.
• Focus more on strength and power training during the pre-season and more on match play and tactics while in-season.
• Begin with basic plyometric exercises first. Don't go straight in box jumps or weight bearing exercises until the athlete has developed a strong foundation first.
• Have your younger players perform body resistance exercises first such as sit-ups, push ups, pull ups and simple squats using body weight only. Once they are comfortable with these then introduce them to the gym or some medicine balls, resistance bands.

 

As stated at the start of this article strength training is essential for all advanced players and will improve a player's game. You will often notice that young players under twelve will win matches based on consistency and if these players do not grow then they will be gradually swamped and over powered by the players who do grow and increase their strength.

 

Strength and power equals bigger and more penetrating shots. Consistency combined with strength will allow for a player to tactically beat an inferior player on a physical level. This can be discouraging to players who once relied on their consistency to win. It is therefore your role as a coach to advise the player on when they should start strength training and explain to them how this will help them to better compete against these stronger opponents.

 

An athlete's progression and longevity in sport will depend on whether or not they enjoy playing and competing. Losing will obviously discourage a young athlete so show them ways to improve their game not only on the court bust also off the court with strength training, power training, improving their speed, agility, flexibility, nutrition, mental toughness and every other facet of tennis.

 

Read "The Athlete's Mind" ebook which is free for all members to learn more about the psychological side of tennis, read one of our series of articles on the eight steps to be a faster athlete and seek further education from experienced coaches and trainers.

By David Horne