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ouprice11
Registered:02/11/10
Posts: 1 |
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02/11/10 at 09:42 PM |
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| any tennis players on this site? which weight training exercises would you recommend for that sport? I am in desperate need of advice! |
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RSiegal90
Registered:02/14/10
Posts: 0 |
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02/14/10 at 03:26 PM |
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| A tennis match is characterized by repeated bouts of high-intensity activity. However, a typical rally may last about 6 seconds (2) and not much more than 10 seconds even on a clay court. Between points there is the luxury of up to 25 seconds rest - 90 seconds if it's a changeover. Hence, the overall physical demand is closer to prolonged moderate-intensity exercise (such as distance running) than a true multisprint sport (such as soccer).
A tennis training program must be based on solid aerobic endurance to sustain a high work rate for the duration of a game that may last several hours. Anaerobic endurance is also an essential component so that power over each rally, and in each shot within a rally can be maintained to same high level.
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Bdawk
Registered:01/31/10
Posts: 6 |
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02/14/10 at 04:58 PM |
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| sprints on the track or stair sprints- nothing better-also movements and quick explosive stuff that force you to change directons and switch gears...
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Mattmoo526
Registered:02/11/10
Posts: 0 |
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02/23/10 at 09:29 PM |
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| this site is very helpful
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B James
Registered:02/14/10
Posts: 4 |
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06/19/10 at 10:25 PM |
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| work on your foot speed and side shuffling. tennis is all about moving from side to side.
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Stoneman88
Registered:07/02/10
Posts: 1 |
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07/03/10 at 06:32 AM |
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| I've been playing tennis for quite some time and I find that low weights, high reps work well for tennis. You don't want to bulk up too much and lose your range of motion. I put a lot of focus on my shoulders, arms, and abdominal area. If you would like a list of my workouts please let me know.
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smith2010
Registered:07/04/10
Posts: 0 |
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07/04/10 at 02:56 PM |
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| Thanks for the suggestions Stoneman88 on the exercises. I will try them and let your know how they work.
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swirlie06
Registered:07/04/10
Posts: 1 |
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07/05/10 at 10:17 PM |
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| ouprice11 here are some suggestions I found.
Do the routine 2 days a week for 6-8 weeks. It should be performed during the off-season when you have a break from playing tennis entirely. Complete the exercises in order and try to leave at least a day or two between sessions. Remember to warm up for 10 minutes and cool down for 10 minutes.
Do 2-3 sets, with 12-15 repetitions. Rest for 90 seconds.
Dumbbell Squats or Lying Leg Presses these work your legs and glutes, Dumbbell/Barbell Bench Presses or Push ups to work the chest and triceps, Back Extensions or Stability Ball for your lower back, Dumbbell Lunges for your legs and glutes, Single Arm Dumbbell rows for your upper back and biceps, Crunches with Twist for your abd muscles, Dumbbell Shoulder Presses or Machine Shoulder Presses for your shoulders and triceps, Standing Barbell Curls for biceps, Standing Machine Calf Raises for your calves, and Barbell Upright Rows for shoulders and trapezius.
Hope this helps you can build more on to this later.
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