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

eleklaszlo@optonline.net to arrange your own tennis specific training program, and
start to move your game to the next level.