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Check Out What The Tennis Pros Are Doing?

I have been guilty in the past of being up and down with my training and I'm a trainer! So I know how hard it can be. Staying disciplined and focused is tough, but it is what it takes for players to be tennis pros.

What is important is to keep changing what you do, progressing your programming, continually challenging yourself.

This not only adds variety, but it is needed to allow your body to continually adapt and improve.

When done correctly it adds serious physical progress, who doesn’t want that!

I’ve admitted I’ve been slack a few times with my tennis fitness training, I’m human, I really had no excuse.

I know what to do and when to do it, in the rare occasion I’ve slipped it’s been a case of I’m too busy, no excuse. Others on the other hand, maybe even you have an excuse – You don’t know what to do and when to do it.

Maybe you think you do, but is it really working for you? I hope so!

Over the last couple of weeks, we have...

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Modern Day 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 new approach to how we program our tennis players for strength gains.

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

If you are one of the players who goes to 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...

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An Effective Tennis Speed Program

Having fast and responsive movement is what every tennis player should be aiming for.

Getting yourself set up for shots, getting to short balls and having the ability to feel like you can attack from anywhere on court is important.

To achieve this every tennis player needs to be performing an effective specific speed program.

It's not just about getting down the park to do a couple of 50m sprints. You need to be performing specific speed components with the intention of progressing the program to prevent a plateau.

There are three different speed components you need to focus on; Acceleration, Deceleration and High end speed.

There are also three key points you need to concentrate on when performing these speed components; Power, Position and Pattern.

Concentrating on these three points in the speed drills will help improve your overall speed and movement balance.

Check out this video for your free speed drills, plus a tempo speed program. Give them a go and test yourself out.

To get...

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Why You Need A Tennis Periodised Plan?

Can you imagine something as silly as doing the same thing all the time and expecting the result to be different! Silly silly silly…..

I have found myself doing this in the past with my training, strapped for time I would go to what I’d always done, what I was comfortable doing, did it work? Yeah sort of, could have I done better? Heck yeah!

I’ve long regarded having a “Periodised Tennis Training Plan” just as important as the actual tennis exercises within the plan. Here is some information on why I think that way.

Our bodies have extremely complexed components and systems. We are also highly adaptable. Which means if we are exposed to stimulus, resistance or repetition our bodies over time will adapt as needed to perform what needs to be done, get it?

Whether it is the neuromuscular system, nervous system, cardio vascular system or a combination of them, the body is highly adaptable!

The body is also highly prone to burnout, over-use injuries, boredom....

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Specific Tennis Exercises for the Dirt

The best way to prepare for any surface is to do tennis training on it as much as possible. This is the law of adaptation and it especially applies for clay court tennis. On this surface, you need to learn how to slide into shots, recover after hitting and stay balanced. When you are born in a country where the main surface you train and compete on is clay, it just become natural to move efficiently, you don’t even realise it happens. You are able to start sliding when you build up that confidence. The other requirements are good balance, a low centre of gravity and most importantly, strength in your legs. For better balance and control, it’s critical to have a good low stance, keeping yourself balanced and being aware of the first step movement.

  • You need to slide and hit – not hit and slide.
  • For good body control, you need to have good strength in the core, hips and especially in the adductors.
  • You need good timing, which comes with practice.
  • For stability, you...
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When Should Young Players Start Tennis Strength Training?

The most common question we get asked as tennis strength and conditioners is, "When can my daughter or son, start tennis strength training and what strength training should we do?"

One of the biggest misconceptions people make is to train young tennis players like they would an adult.

Tennis training for kids should be totally different than for adults.

This can be dangerous and often leads to tennis injuries. Players under the age of 16 should steer away from weights and heavy loading. Alternatively, they should use body weight exercises, resistance bands and medicine balls (5-10% of their body weight).

At ‘Martin Method Tennis Fitness’ we recommend all young players aged 16 and under start out by performing these 6 fundamental movement patterns- Lunge, Squat, Bend, Pull, Push and Rotation. When young players can consistently complete all the 6 movement patterns, with good form, only then should their tennis program progress.

Performing these basic fundamental...

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