Do big weights have a place in an elite tennis players conditioning program?
Article by Jeremy Edwards
I for one think not. Here’s why.
A tennis training program must focus on reactive power, power endurance, muscular endurance, anaerobic endurance and aerobic endurance.
Tennis is unique in that, unlike most team and individual sports, a tennis competition schedule consists of a greater number of competitive match’s in the season/year, so periodization of the training program has to be micro managed on a daily/weekly basis in season. There may not be enough time for recovery after a big weight session which can lead to unnecessary avoidable injury.
Elite tennis players use both aerobic and anaerobic energy pathways during a single match and must be able to tolerate high levels of blood lactate and a high heart rate. Peak cardiovascular fitness, maximal aerobic power and anaerobic threshold are keys to success on the court. Tennis training should develop both these energy systems. Big weights train for maximum short term effort and can create heavy muscle. (Not much help during a 40 stroke rally)Tennis players must also be able to react quickly and powerfully to an opponent’s attack and initiate their own. A tennis training program dominated by strength training (such a classic weight circuit training routine), fails to adequately develop the reactive power and endurance important in the sport. Consider “Plyometric Exercises “, push-ups, squat jumps, medicine ball throws and sprint start pushes as an alternative.Agility and reaction time are vital components of a tennis player’s armory. Foot and hand speed, endurance, reactive power and hand-eye co-ordination will be beneficial to performance, and are a recommended focus of a tennis specific conditioning program.
Plyometric training is in my option, a more effective method of power training for tennis. It meets the aerobic, anaerobic balance as well as enhancing agility and pound for pound strength. A caveat is that proper technical instruction of the exercise is essential.
As level two tennis coach I try to tune into an athletes learning style and am constantly striving to give my athletes and edge over their opponents. A strong agile athlete is a joy to behold.
Some of the biggest stars of the WTA pay tribute to Olympic Gold Medallist Elena Dementieva after the Russian announced her retirement from professional tennis. In the video, Vera and Victoria provide messages to Elena in Russian. The translations are below: Vera: Lenok, You’ve made such a huge contribution to Russian tennis, not just to tennis but to sports in Russia in general We will indeed miss you more than you know. I want to wish you luck in you’re the second chapter of your life and hope that everything goes well in the future. You will always be remembered as an amazing player, as an amazing champion and most importantly, as an amazing person. Good luck with everything and thank you for all you’ve done for us as players. Victoria: Elena, Thank you so much for everything you’ve done for our sport and for us. You were an amazing person to train with and to talk to and a nice person with whom it was always a privilege to be around. Your success put tennis on the right path in Russia, especially for the young kids. I hope that the next chapter of your life is as colorful as your career was on the court. Good luck and good health to you, your mom and your future family. Wish you the very best in the future. Players in the video: Francesca Schiavone, Jelena Jankovic, Květa Peschke, Caroline Wozniacki, Kim Clijsters, Rennae Stubbs, Sam Stosur, Katarina Srebotnik, Lisa Raymond, Vera Zvonareva, Victoria Azarenka, Gisela Dulko & Flavia Pennetta.
Video Rating: 4 / 5