), Sports injuries: Mecahnisms, Prevention, and Treatment. 2. Raquet Sports. (1979). Philadelphia: Lea & Fegiber. The research confirms what we are preaching – a tennis conditioning program that includes strength training will improve your tennis. It is important though to dispel some myths regarding strength training, namely that this type of training will make players slower, less agile or tight. In tennis, strength is used to generate speed, power and endurance. The Importance of Muscular Strength: Training Considerations Sports Med. Strength training should focus on exercises with body weight. Why Goal Setting is more than a New Year’s Resolution 15 December, 2020 . A tennis conditioning program that included sprint and explosive strength training resulted in improved single-sprint performance (i.e., acceleration of 10 meters), repeated spring ability and counter-movement jumps after the 8-week training program. CAN’T KEEP UP-TO-DATE? strength training induces growth hormone secretion and testosterone); posture; and muscle balance (Lamb, 1984; Stone et al., 1982). You are able to generate more acceleration of your mass. Not one movement, other than tracking down a lob, is a posterior movement. Reduced occurrence of injuries from over-use and muscular imbalances in the body. Improved muscular endurance helping you to maintain a high level of performance during tough rallies… even those at the end of the match. Scientific Basis of Athletic Conditioning. The core muscles provide agility, balance, and the strength to hit powerful tennis strokes. However, if tennis players don’t train the lesser-used posterior chain, they are putting themselves at risk for numerous injuries. Tel: (+351) 211 575 216. London: ITF Ltd. Rua dos Lusíadas nº 38A, 1300-371 Alcântara This can constitute an important training tool “in the box” for later development high levels of power, as well as preventing injuries and optimize adaptation to strength training. Golf swings, tennis serves and the high jump all use trunk rotation. came to similar conclusions. Philadelphia: F.A. You can use basic multi-joint exercises like presses, pulls, dead lifts and squats. In this sense, their muscle tone appears desirable only because it looks healthy. These exercises work multiple muscles at the same time and in conjunction with different muscle groups. The strength gains at this age are mainly attributed to gains in motor coordination and neuromuscular activation. C. Brown. Yes, you love playing tennis. The Peak Height Velocity (PHV) will determine the increase in volume and intensity of the loads. Muscular strength in the legs allows the player to hit the ball more solidly and get to the ball quicker. Strength training should be characterized by short sessions (less than 30 minutes) two to three times a week. National Strength and Conditioning Association Journal, 4, 5, 16-20. Additionally, stronger muscles and connective tissue tend to mend better and at a faster rate when injuries are incurred. - FreshFitFunFood ... FreshFitFunFood You’ll especially notice the benefits if you have never incorporated strength training previously. Strength training can reduce muscle imbalances and promote a more proportionate muscular development. Rasch, P. J. You play, you practice, you take lessons and go to clinics at your local club. A strength program in the beginning stages will likely involve no weights. It may include the use of medicinal balls (of adequate weight) in exercises of a playful nature. Anterior chain strength is vital to the performance of a tennis player. In tennis, strength is used to generate speed, power and endurance. Journal of Psycology, 113, 123-133. Strength training is also critical to prevent injury. For muscular strength gains, you should exercise a muscle through its full range of motion for 8 to 12 repetitions. Don't fret. If you take the game seriously, a tennis strength training program should be high on your agenda. You can hit the ball harder and you can move around the court quicker. Balyi, I. It should have a special emphasis on possible muscular imbalances due to the higher levels of intensity and volume related to tennis training and tournaments. Train in a Standing Position Basic Olympic lifts techniques should be introduced and mastered during the PHV. 258-280). 12. The primary function of the 600+ muscles in the body is to contract in order to cause movement in body parts. Table 1 specifies the ideal characteristics of strength training in tennis for the various stages of development according to the Long-term Athletic Development model (Balyi & Hamilton, 1999). You’ll get step by step instruction on exercises, rep ranges, what weight loads to use. A monthly summary of the latest Strength & Conditioning, Nutrition, Coaching, Recovery, Technology, and Youth Development research. No matter how old you are, your fitness goals or your fitness level, physical strength is super important for everyone to have and up-keep. The Importance of Muscular Strength in Athletic Performance. Saunders. Greater muscular strength allows an individual to potentiate earlier and to a greater extent, but also decreases the risk of injury. Most sports have some twisting or rotation in standard play. New York: MacMilan. Copyright © 2018 Personal Trainer | All Rights Reserved, Terms of Use | Privacy Policy | Designed by PT Supremacy. … Holiday health: looking after your mind, body and soul 14 December, 2020 . Kibler, W. B. In tennis, the highest incidence of injuries is in the shoulders and back, followed by injuries in the elbows, knees and ankles (Kibler & Chandler, 1994). It also has social and psychological benefits. of. Plyometric exercises like squat jumps, tuck jumps, box jumps, and lateral hops incorporated into your program will help. One study published in the Journal of Strength and Conditioning found that bench press strength, squat strength, and grip strength were significantly correlated with serve velocity. A strong body allows you to perform movements and activities that require power without getting tired. The amount of weight or resistance should be challenging; after the set, you should feel muscular fatigue. (1999). In today’s society, many people seek to build strength and muscle in hopes of improving their aesthetic appeal or performing better in sports. You are able to generate more acceleration of your mass. GRAB YOUR FREE COPY NOW! It is impossible to have agility, speed, power, a developed anaerobic system, and flexibility / mobility without optimal strength levels (Verstegen, 2003). A body weight-focused program will work better and faster than one that relies primarily on weights and machines because muscle recruitment and control are far more important than maximal strength. New York: Tennis Week. Jensen, C. R. & Fisher, A. G. (1979). Critical periods for strength training will occur shortly after PHV for girls, and 12-18 months after PVA for boys. Strength training should be regular and lead to progressive improvements. Further research indicates that stronger athletes produce superior performances during sport specific tasks. Football moves rely on core twisting and rotation in turning to catch the football, weaving defensively and throwing the football. Tennis is a good sport for maintaining health, fitness, strength and agility. Baltimore: Williams & Williams. A strength training program in the context of tennis should aim at developing “highly innervated muscles with an explosive ability” so that players can serve with greater speed, so that they can put “more weight” on the ball (due to an improved use of ground reaction forces), so that they can cover more area on court (because they are more agile and fast), and so that they feel as if they “float” on the court the whole day and week (Verstegen, 2003). In tennis, an athlete needs to serve a ball with as much velocity as possible, react to an opponent's serve, and return it with the same amount or more velocity. Only muscle can cause movement. Strength training is also critical to prevent injury. Reading: Addison.Wesley. But how can you get an edge? Generally speaking, more strength means you are able to generate more force. Sports Physiology (2nd edition). The Core and the Kinetic Chain Core strength is another key element that should be … Muscular Strength/ Muscular Power •aving good muscular strength and power is important so that the player can maintain good balance and produce fast H strokes. Your Christmas Survival Guide 08 December, 2020 . It is impossible to have agility, speed, power, a developed anaerobic system, and flexibility / mobility without optimal strength levels (Verstegen, 2003). A strength conditioning … Tennis players require muscular endurance because they are usually involved in physical activity that can last for hours. Increase the number of reps by one with each training session until you can perform 15 reps. Email : info@thestrengthclinic.training Specifically in tennis, it has been shown that strength training strengthens the immune system (thus protecting the player from injury and illness), and is often pointed to have a positive psychological effect on players, since it appears to be coupled with an increase in levels of self-confidence during matches (Folkins & Sime, 1981; Tucker, 1983), as out of the game (Folkins & Sime, 1981). Taking tennis as an example, every swing is a forward motion. You can hit the ball harder and you can move around the court quicker. The combination of muscle and connective tissue strength and pliability derived from strength training is crucial in dissipating the aforementioned forces that are so prevalent in both practices and games. LATEST POSTS. It is arguably the most important group of muscles in tennis as it aids in keeping you balanced as you sprint from one end of the court to the other. 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