Tennis Fitness - The Next Level

Tennis Fitness – The Next Level by Laszlo Elek

Any tennis player looking to move their game to the next level has to look at their fitness levels. Fitness is an essential part of tennis, and its importance increases at the higher levels. When assessing the fitness components of tennis, we need to look at several areas to highlight the demands of the sport. This will also help to illuminate the areas that any training program needs to cover. One major factor is the length of matches. For example, men’s Grand Slam matches regularly last in excess of 4 hours, while the 2008 Wimbledon Final between Federer and Nadal lasted four hours and 48 minutes. The distance covered is also a factor. In a typical game of tennis, a player can expect to cover anywhere from 3 to 5 miles (5 to 8 km). However, unlike simply running a similar distance, in the course of a tennis match, most of this distance will be short side to side (lateral) movements, or sprints to and from the net. This combination of speed and endurance is further highlighted if we look at individual points and movements. A typical point lasts 3 to 7 seconds – though some are much longer – and in the course of a game, a player will make around 300 to 500 rapid bursts of energy. So what will advanced tennis training do for you? First and foremost, increased fitness will improve your ability to be in the right place and make the right shot – quite simply, improved fitness allows you to forget about the physical demands of the game and concentrate on shot selection. There’s more to it however. An analysis of the game shows that tennis has a limited range of movements – the service, forehands and backhands – thus certain muscle groups do the bulk of the work and take most of the strain. Tennis specific training can thus target these areas, improving strength and reducing the risk of repetitive strain injuries.

The key elements of a tennis conditioning program include: • • • • •

Aerobic (cardio) conditioning for endurance Anaerobic (sprint) conditioning for speed Flexibility Strength Agility

We’ll look at each in turn, demonstrating how it can help you to move to the next level. Cardio fitness: While tennis does not have the non-stop cardiovascular demands of running or swimming, the sheer length of the game necessitates including it in a tennis fitness program. Players need to be able to sustain movement for several hours at a time without getting overly fatigued. In addition, cardio fitness will also help you to recover quickly between points. Anaerobic fitness: Watch any high level tennis match and you will see that in a typical point, players change direction several times, at speed. Whether it’s sprinting to the net or racing from one side of the court to the other to track down a wide passing shot, players need speed. The quicker you are in position, the better your shot execution will be. Speed is developed through repetitive sprint drills in which the player simulates match conditions. In addition to simply sprinting, speed work for tennis should also reflect the typical motions of the game, much of which is lateral (side to side). It is also important to include agility work, to hone the ability to move precisely. Specific drills are needed to train these muscle systems.

Flexibility An underrated element in many training programs, good flexibility is essential for tennis. However, if you consider the extended positions a player has to execute during a game – e.g. reaching forward for a lob, extending to reach a wide passing shot – it is apparent how important this element of fitness is. Flexibility helps you to reach shots more quickly and efficiently, and hit the ball with balance and control. Strength: The top players regularly serve in excess of 130 mph, and are able to hit both forehands and backhands with brutal power. While some of this is natural talent, it is honed and improved by strength training. A good example of this is Andy Murray, whose natural talent made him a top 10 player – however, it was not until he stepped up his conditioning that he was able to begin consistently beating Federer and Nadal. For anyone looking to advance to the next level, the message is simple – the stronger and more powerful you are, the stronger and more controlled your hitting will be, and the better your overall game. However, strength isn’t just about brute power. As noted above, tennis is also a repetitive game, so sufficient strength is required in the core, legs, upper back, shoulders and arms to withstand these repetitive motions. A base level of strength will thus help you to avoid injuries. Indeed, it is only once you have established a base level of strength that you can build the explosive power needed to execute shots better. Players need good leg strength to cover the court more effectively, and core and upper body strength to serve and execute groundstrokes more powerfully. While some of this power and strength will come from simply playing the game, to maximise your talent you will need to incorporate strength training into your program. A key part of tennis strength training is thus muscular endurance. Tennis players need to perform regular, high repetition exercises to condition their muscles to execute the same motion over and over again without weakening. Stability and dynamic balance: Finally, a player needs to develop stability and dynamic balance – again, this is crucial for tennis where you have to maintain body control while hitting shots at speed.

The ability to remain balanced while moving will enhance your game, allowing you to make shots even while off balance. Putting it all together: Combining all these elements into an effective training program takes hard work and knowledge. An overall program requires planning and periodization – the program should be built around your major competitions. Thus you will start with a period of base training, gradually adding more intensity and match-based work as you approach a major tournament, then tapering off to be rested come match day. Keeping track of all this requires regular testing of the various elements (speed, strength, endurance), to ensure that progress is maintained. It is also important to look at your body composition – that is, the ratio of fat to muscle in your body. Look at a player like Rafael Nadal if you have any doubts about the benefits of a strong, muscular build with little body fat! This comes from a combination of good diet and effective training. If you want to take your game to the next level, you need a personal trainer with the ability to design a tennis conditioning program. ___________________________________________________________ Laszlo Elek is a certified personal trainer (CFT) working out of Sportime-Syosset who runs tennis specific training programs. He can be reached by phone at (516) 320-1463, or via email at [email protected] to arrange your own tennis specific training program, and start to move your game to the next level.