How to do tennis strength training?

The level of tennis, as far as the outcome of general competitions is concerned, often depends on the player's experience and perseverance. For professional athletes, this is not the case. It is generally related to the quality of their technique and the strength of their power. For athletes participating in international competitions, their success or failure depends on their daily professional training and their own psychological quality. Therefore, regular strength training is essential. So, how do you do strength training for tennis?

The relationship between tennis and the human body and the goal of training

The power of the athlete's swing when hitting the ball starts from the upper body. It is transmitted from the lower limbs through the waist and then through the trunk to the upper body and to the shoulders, arms and wrists of the upper limbs. finger. The overall strength comes from the strength of the lower body, plus the strength of the waist and the rotation of the torso, which is transmitted to the tennis racket through the arms to do work. Therefore, the focus and methods of muscle strength training for tennis players should be on the muscle groups that directly generate the power required for the sport, while also taking into account the torso and lower body that assist in swinging the racket for strengthening training.

1. Generally speaking, the waist and feet account for 2/3 of the overall strength, while the arms only account for 1/3. Therefore, when arranging training courses, attention should be paid to balanced training of the upper and lower limbs.

2. If you want to increase the flight distance or power of the ball, it is more appropriate to use squat training to strengthen muscle strength. At the same time, weightlifting training should be added to strengthen the back muscles and enhance the strength of the torso.

Usually you must improve muscle strength before you can improve speed strength. With solid muscle strength as a backing, speed and strength can be improved more effectively.

If the training is divided according to the different purposes to be achieved, the specific training methods are as follows:

1. Improve muscle strength: Do 1 to 3 times, 90% to 100% of the weight, and do 1 to 3 sets.

2. Strengthen muscle strength: do 6 to 10 times, 80% to 90% of the weight, and do 3 to 5 sets.

3. Increase muscle cross-section: Do 8 to 15 times, 80% to 60% of the weight, and do 3 to 5 sets.

4. Muscle strength: Use a load that can complete the training within 10 seconds (such as 80% of maximum muscle strength for 10 seconds, do as much as possible).

5. Speed ​​strength: Use a load that can complete the training within 20 seconds (such as 60% of maximum muscle strength, do 20 seconds, and do as much as possible).

6. Muscle endurance: 30 to 90 times, 30% to 60% load, 3 to 5 sets.

Reference subjects for weight training:

1. Deadlift heavy objects. Strengthening parts: back muscles, arms, thighs, etc.

2. Raise and stretch your legs while sitting. Strengthening area: Quadriceps.

3. Push-ups. Strengthening areas: chest and arms.

4. Lift weights with a barbell. Strengthening areas: calves, ankles.

5. Bench press. Strengthen the area. Chest, arms, shoulders.

6. Box jumps. Strengthening areas: legs, ankles, and knees.

7. Lie on your back and expand your chest while holding dumbbells. Strengthening areas: chest and arms.

8. Lying leg curl. Strengthening areas: hamstrings and buttocks.

When training in tennis, in addition to following the plan, you should also frequently look at the daily results to see if there are any sports injuries. You must always prepare and warm up, and then do a lot of intensive training. It is best to start weight training after the age of fourteen, not too early. When you first start, the intensity should be low.