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Muscle Sport Magazine

Serious About Tennis? Learn to Train Like the Pros

Wikipedia Commons/Labeled For Reuse

Every sport requires a different fitness regime that focuses on the key areas for each particular discipline and tennis is no exception.

Players who want to blitz their rivals on the court at the elite level need to be fitter, stronger and faster than ever. And of course, this means putting in lots of hard work in the gym and carrying out an intensive regime of drills and exercises on the training courts.

There is no get out clause here, no holding back or having an easy day; if you want to make it to the top level in your sport, you need an insane amount of determination.

Tennis requires specific training and it needs to be done correctly. The aim is to achieve a perfect combination of muscular stamina, strength, and power. And of course, beyond the raw fitness, there also needs to be technique and accuracy and that is why it is also important to choose the right tennis coach and to consider introducing a tennis ball launcher into your training regime.

Muscle growth (or hypertrophy) may not be as important in tennis but the top players always work on their key muscle groups to give themselves the physical edge. Put it this way, if you were a tennis betting fan, you would probably back the guy with Rafa Nadal’s left arm!

Muscle areas that tennis players need to work on include:

  • Soleus
  • Gastrocnemius
  • Quadriceps
  • Gluteals
  • Obliques
  • Spinal erectors
  • Rhomboids
  • Anterior posterior and middle deltoids
  • Pectorals
  • Shoulder internal rotators
  • Triceps
  • Biceps
  • Serratus anterior
  • Wrist flexors

Most tennis coaches do the majority of their work on the court where technique and stamina can be significantly improved. But if you are serious about your game and want to boost your strength in the right areas, you should consider hiring a personal trainer.

A personal trainer can design a workout program over the course of several weeks that will focus on strengthening the key muscle groups that are required in competitive tennis. A knowledgeable coach can adjust your program accordingly after each training block is completed in a way that won’t hinder your game or affect your technique. They can also help to prevent injuries and reduce the risk of complaints such as tennis elbow.

Your technical training and physical training should work in harmony together and only by working with the right coaches and trainers can this be achieved. This is why top players have a team of people around who all specialize in certain areas but work together to create a successful formula.

Even if you are currently playing at a low level but want to progress, getting the right training in the gym and on the court will make you a better player. In a sport where stamina, endurance, power, strength, mentality, and technique are all equally important, you need to do all you can to gain that vital edge. This means taking a holistic approach and working an all aspects of your fitness, diet and physical and mental well-being.

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