Strengthen Movement, Power, and Injury Prevention

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In tennis, just like in daily life, fundamental movements such as hinging, squatting, lunging, pushing, pulling, and rotation are essential. Mastering these movements on the court will enhance your ability to perform complex tennis strokes and movements efficiently, reducing the risk of injury and improving overall performance.

Fundamental Tennis Movements

  1. Hinge
    • Importance: Critical for executing ground strokes with proper body mechanics, particularly when bending to reach low balls.
    • Exercise: Body weight Good Morning
      • Targets: Hamstrings, glutes, core muscles
      • How: Stand with feet hip-width apart, hands gently resting on the back of your head. Push your hips back, bend your knees slightly, and lower your torso until it’s almost parallel to the ground. Slowly return to standing.
      • Advanced: Hold a dumbbell or kettle bell against your chest to add resistance.
  2. Squat
    • Importance: Essential for maintaining balance and power during serves and while transitioning between shots.
    • Exercise: Counterbalance Squat
      • Targets: Quads, hamstrings, glutes, core
      • How: Hold a light weight at shoulder height with outstretched arms, lower into a squat keeping your torso upright, and then stand back up.
      • Advanced: Hold the weight close to your chest for increased resistance.
  3. Lunge
    • Importance: Mirrors the split stance often required in tennis, crucial for maintaining stability during rapid directional changes.
    • Exercise: Step-Up
      • Targets: Glutes, hamstrings, quads
      • How: Step onto a platform with one foot, hold your balance, and then step down slowly.
      • Advanced: Increase platform height or add weight to increase difficulty.
  4. Push
    • Importance: Critical for powerful serves and aggressive net play.
    • Exercise: Modified Push-Up
      • Targets: Shoulders, chest, triceps
      • How: From a kneeling position, perform a push-up, focusing on keeping your body straight.
      • Advanced: Progress to full push-ups or add resistance bands for more challenge.
  5. Pull
    • Importance: Important for effective backhand strokes and recovery after wide shots.
    • Exercise: Resistance Band Row
      • Targets: Back muscles, biceps
      • How: Step on a resistance band and perform a row by pulling the band towards you while squeezing your shoulder blades.
      • Advanced: Use a heavier band or grip the band lower for more resistance.
  6. Rotation/Anti-Rotation
    • Importance: Vital for maintaining core stability during shots and controlling the body’s rotational movements during play.
    • Exercise: Tall Kneeling Pallof Press
      • Targets: Core, obliques
      • How: Attach a resistance band at waist height, press it out from your chest, resisting rotation.
      • Advanced: Perform the press while standing or with added weight for more resistance.

Overview

  • Time: 12 minutes
  • Intensity: Low
  • Equipment Needed:
    • Light or medium resistance band
    • A light dumbbell or kettle bell (choose a weight that feels challenging but allows you to maintain proper form)

Frequency

If you’re not currently doing any specific tennis movement drills, start with three days per week and gradually increase to daily as you progress. These exercises can also serve as a warm-up before more intense tennis training.

Adjustments

  • Beginner: Perform each movement for 45 seconds with 20 to 30 seconds of rest, focusing on proper form.
  • Advanced: Increase to three to four sets of each exercise for 45 seconds.

Mastering these exercises can significantly enhance your functional fitness for tennis, improving your movement efficiency, stroke power, and reducing the risk of injury on the court​​​.