Yuma 4×4

Media and Communications

Which body parts do tennis stars need to strengthen to thrive on ATP Tour?

Which body parts do tennis stars need to strengthen to thrive on ATP Tour?


Tennis players have to build up their physiques (Picture: Ella Byworth for Metro co.uk) Tennis players come in all shapes and sizes.  From wirey Novak Djokovic to beefcake Rafael Nadal, 5’7″ Diego Schartzman to 6’10″ John Isner, there’s not one staple body type for those on the ATP Tour  That said, each player will spend a decent portion of their time, particularly outside of tournament weeks, conditioning their bodies to boost their performance  Of course, how they go about strengthening these key physical areas may vary – one suspects Nadal is benchpressing a lot more than his great rival Roger Federer – but all will work hard to ensure they’re in the best possible condition for a gruelling season Schwartzman (third from left) and Isner (centre) have a slight height difference (Picture: Getty) World No 3 Alexander Zverev has been particularly vocal on his pre-season gym work in recent times, while Andy Murray was also put through his paces last year by reconditioning expert Bill Knowles as he looked to overcome a hip injury Advertisement Advertisement  For an eight week period, while also juggling a full-time job, this tennis correspondent will be put through his paces by functional conditioning experts F45 Camden, with tennis experts David Lloyd Clubs providing insight into how physical improvements can bring results on the court  So what should be the target when conditioning your body for ultimate tennis performance?  ‘Strength is only one part of a tennis physical conditioning programme, which should also include mobility, flexibility, power, speed and agility work,’  Simon Pearson, racquets participation manager at David Lloyd Clubs tells Metro co.uk.  https://www.instagram.com/p/BqwOYtYHgSR/ A great team effort over the past 6 weeks supporting an intensive Reconditioning Camp for Andy Murray Restoring athletic normal and preparing for 2019! @DelgadoJamie @MattLittleSandC pic twitter.com/uNqzD19Gou  — Bill Knowles (@Billknowles_HPS) November 13, 2018  ‘With tennis being a sport requiring significant repetitive high intensity movements, a strength programme is essential to ensure the final ball can be hit just as hard as the first ball whilst staying injury free ’  High intensity movements are built into F45’s daily training programmes.  ‘F45 is a Functional 45 minute full body exercise class,’ F45 Camden trainer Jay Duke says ‘Each class always runs in a circuit format working every muscle and never concentrating on just one body part enabling you to train regularly ’  It’s pretty clear that tennis players need to use virtually every part of their bodies to perform at optimal level so a training programme that strengthens the body as a whole seems ideal But where particularly should players be targeting in order to produce the best results on court? Advertisement Advertisement  Simon Pearson points out the main areas of focus, while Jay Duke explains how the training programme undertaken by Metro co.uk has built up those parts of the body. Feet/ankles  https://www.instagram.com/p/BuBrdIBHAtS/  SP: ‘Tennis is an explosive sport requiring direction changes, short sprints, jumping and lunging as such the feet and ankles are highly challenged and must be strong and mobile for effective footwork and efficient agility ’  JD: ‘We try to build up the muscles in the foot and or ankle by using the balance trainer for many exercises, with the balance trainer sitting flat on the floor and you standing on top it creates an uneven surface so it is a great piece of equipment to you to build up the muscles here as you will need to stabilise the whole body to stay on it Exercises like squats, side shuffles and lunges are all performed on this.’ Legs/hips  https://www instagram.com/p/9LskOdI0H1/  SP: Due to the sprinting, jumping, lunging, rotating and on some surfaces sliding nature of tennis the legs and hips need to be mobile, powerful and have endurance to move fast around the court for an entire match  ‘Additionally when hitting a groundstroke power production starts from the feet pushing into the ground, force is then transferred into the legs and hips and then the core and swinging arm Being able to engage the large leg and hip muscles is essential for creating effortless power  JD: ‘The legs/hips are always targeted in each class whether that be in a cardio class or a resistance class On weights and resistance days, we slow things down a little and work on big compound movements such as weights deadlifts, squats, lunges, hip thrusters Advertisement  ‘We use heavier weights and take more rest on these days to build up the muscle On cardio sessions we may do more plyometric movements to burn the legs for example jumping squats, box jumps, double footed mountain climbers, so mainly body weight movements but still working those muscle groups ’ Core  https://www.instagram.com/p/BtvTDlCHTV7/  SP: ‘Tennis requires the ability to be dynamic and move to a ball, hit it and then recover back to the centre of the court  ‘These fast changes of direction constantly challenge the balance of a player, a strong core helps to maintain this balance whilst they execute their shot often with a combination of spinal rotation, flexion and extension  ‘Core strength protects the spine and allows players to execute their shots with enhanced balance and power for a prolonged period of time ’  https://www.instagram.com/p/BuUQ-PKn4_d/  JD: ‘There is quite simply no exercise performed where your core is not working Often people don’t know how to engage it but if performing any exercise correctly the core will be working You need your core to lift heavy and perform exercises correctly so you do not feel pain in the back  ‘Some of our classes have a set of exercises that just focus on isolating the core, completing exercises such as Planks, Jack Knife Crunches and Plated Crunches  ‘Whereas all functional movements you will still be using the core from Burpees to Deadlifts to Bent Over Rows ’ Shoulder joint/ Rotator Cuff  https://www.instagram.com/p/BJa2W5iDeYu/  SP: ‘Serves and forehands create rapid internal rotation around the shoulder joint, and over time likely muscle imbalances Strengthening the rear of the shoulder with a focus on external rotation along with increasing the overall mobility of the shoulder joint reduces the risk of shoulder injuries that are common in tennis Advertisement  JD: ‘People often assume only big compound moves such as Shoulder Presses strengthen this area, but we are often training our shoulders in classes from holding plank positions to slamming medicine balls from above the head  ‘Our shoulder joints get used a lot in day to day life, for example just putting something away on a top shelf of a cupboard at home so it is really important we learn how to do these moves effectively and build up the muscle in that area to avoid injuries ’ Forearms/Grip  https://www.instagram.com/p/BipBt8Sjm1Z/  SP: ‘As the game is played with a racquet in the hand, grip and forearm strength are essential Strength here reduces the risk of elbow and wrist injuries, as well as adding a bit of speed to your serve Take care to exercise both sides of the body and not just the dominant hand used to play tennis ’  JD: ‘Many members often complain they cannot lift a certain weight because they do not have the strength in their forearms to keep that weight up  ‘We have recently got some new equipment; revo bars – they come in different weights As the weight increases so does the size/thickness of the bar, enabling you to work through different grip techniques and help build the strength up in such a vital body part ’ More: Tennis Monte Carlo draw: Novak Djokovic and Rafael Nadal learn fate for first clay Masters Federer and Nadal slammed as support for Djokovic emerges in Kermode row Federer, Djokovic & Nadal inject fresh uncertainty and excitement into clay season Advertisement Advertisement

Leave comment

Your email address will not be published. Required fields are marked with *.