Tennis requires full body strength, agility, and core stability. The striking of the ball uses strength starting from the legs/hips, through the core, to the forearm/wrist.
Core stability is needed to help transfer the force produced to the ball as well as assist in decelerating your body to prevent over-rotation. Core training should consist of various exercises, with a focus on rotational exercises such as lifts and chops.
It is imperative to strengthen the rotator cuff to improve performance and decrease the chance of injury. In the off-season, rotator cuff training should be performed 3-4 times a week and consist of internal and external rotation of the shoulder at multiple angles and tempos.
Key Points for Cardio:
To help prevent injury, make sure you practice these general safety tips:
The rate of tennis injury in the general population is 5 injuries per 1,000 hours athletic exposure.1
The lower extremity is the most frequently injured region in tennis players, ranging from 39-65% of tennis injuries, followed by 24-46% upper extremity injuries.2
Lower limb (ankle, knee, and thigh) injuries are caused by the sprinting, stopping, pivoting and pounding nature of tennis.1
Upper limb (elbow, shoulder, wrist) injuries are usually caused by the high-velocity and repetitive arm movements required in tennis.1
Two-thirds of tennis injuries result from overuse; the other one-third is due to a traumatic injury or acute event.3
Overuse injuries most frequently occur in the shoulders, wrists, and elbows.3
Remember to always check with your doctor before beginning an exercise program. If you have any type of persistent pain, be sure to see a doctor.