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Modern Day Tennis Strength Training

Oct 26, 2021
Image of Tennis Strength Training

You have probably heard us go on about how important is tennis strength training. If you haven’t, well we consider it to be the building block for all other training modalities.

It’s the foundation for physical development! That’s why we are so excited to be able to share with you our approach to how we program our tennis players for strength gains.

We have developed a system and structure that progresses and periodizes our strength programs, it is practical, effective, and tennis-specific.

If you are one of the players who trains at the gym and does “Whatever” you will get whatever results… who wants that!

You need to know what you are doing, make sure your tennis program is progressing, and most importantly, know WHY you are doing it! It’s all about the why!

If you can’t answer the reason why you’re doing it and have any purpose or intention with your program, then it’s not going to work.

We are so passionate about strength training, we wanted to share with you how we program our tennis players for specific strength gains.

Below are the exercise threads we like to implement in our strength programs.


Modern Day Tennis Strength Training

If you’re a competitive player, someone who is looking for real physical development and an increased physical presence, then you need to understand these threads;

1. Bi-Lateral Lower Body Strength
2. Uni-Lateral Lower Body Strength
3. Knee Dominant Posterior Chain Strength
4. Hip Hinge Strength
5. Hip Extension Strength
6. Horizontal / Vertical Pull Strength
7. Horizontal Press Strength
8. Vertical Push Strength
9. Anti-Rotation Strength
10. A Stance Strength

If you are unsure about these strength threads, you need to get informed and get them into your program before it’s too late.

That’s why we are here, to keep you informed and up to date, we have included them in our very popular “High-Performance Strength and Conditioning Tennis Program”.

If you consider yourself to be serious about your tennis, then the program is for you. More about that in our next email.

Today we wanted to give you some insight into 2 of these strength threads; Anti Rotation and A-Stance

1. ANTI-ROTATION - With the amount of rotational movement that occurs in tennis, it is important to strengthen and prepare the body to be able to maintain good postural control and stability. This tennis exercise thread aims at strengthening the rotational chain of movement.

2. A- STANCE - We like to teach players in a gym environment, positions that replicate when we are running and playing our sport. E.g. To accelerate for a ball, you would immediately go into an A Stance position. That is why we like to train this position in a gym environment.
We usually start in a supine position (lying on your back) and then progress this into a vertical position as it is a more functional position.
But you need to get strong in the supine position before training to perform in a vertical position.

Check out the video below and give them a go.

Remember they are 2 of 10 threads we need to be hitting when training for strength gains. They will give you an idea of what we are talking about.



If you are serious and want to get results, check out our high-performance program, for information click on the image below.

For additional help, get in touch with us….. This is what we do… It’s our passion!

If you have any questions, Click here