If you’re into tennis but haven’t done any pre-conditioning before you play your first match, you could be in for some disappointing performances, not to mention injuries.
On the other hand, if you follow an effective training program, you can expect improved technique and power, making you a better athlete. You’ll also avoid common tennis injuries, which mostly result from overuse, improper mechanics and a lack of sufficient flexibility and strength.
By strengthening the muscles surrounding typical injury sites, you can strengthen the area and enable it to withstand the repetitive stresses associated with tennis. Pre-conditioning also allows you to handle longer matches at a higher level of intensity without getting winded.
Agility is extremely important in a tennis match. In your next strength-training workout, perform four traditional strength-training exercises, then one of the following agility exercises. Then another four traditional exercises, then one of the agility drills. Then another four exercises and the last agility exercise. Try to incorporate traditional strength moves like squats, lunges, chest and shoulder presses, back rows and pull-ups. But remember: Because tennis requires the body to rotate in order to generate force during serves, backhands, forehands and smashes, be sure to include full-body rotational movements like the ones we did last week in the golf section.