Strength and conditioning for my tennis By Freddie Ryland Spirit of Discovery Physical me.

Strength and conditioning

for my tennis

By Freddie Ryland

Spirit of Discovery

Physical me

Why is strength and conditioning training so important for tennis players?“The sport of tennis involves many aspects of performance, including strength, power, speed, coordination, agility, flexibility, and endurance. Training to maximise performance in all these areas simultaneously is a difficult task.”

-International Tennis Federation (ITF)

Rowing

Rowing works on aerobic fitness and power. I do Rowing works on aerobic fitness and power. I do 5 sets of interval training with 30 seconds rest to 5 sets of interval training with 30 seconds rest to simulate a tennis match. simulate a tennis match.

Reverse press ups

Reverse press ups to work on upper body Reverse press ups to work on upper body strength without weights.strength without weights.

TRX leg swings

TRX leg swings to work on core strength, TRX leg swings to work on core strength, balance and wrist strength as it is weight balance and wrist strength as it is weight bearing!bearing!

Plyometric box jumps

Plyometric box jumps to work on leg strength Plyometric box jumps to work on leg strength and explosive power relevant to split steps and and explosive power relevant to split steps and speed to the ball!speed to the ball!

Balance ball rotations

Balance ball rotations with medicine ball to work Balance ball rotations with medicine ball to work on tennis specific muscles and core strength!on tennis specific muscles and core strength!

Resistance band training

Resistance band training to strength tennis Resistance band training to strength tennis specific muscles for forehand, backhand and leg specific muscles for forehand, backhand and leg strength. Also works on muscle speed when the strength. Also works on muscle speed when the rope retracts.rope retracts.

What have I learnt?

So overall I learnt that going to the gym and So overall I learnt that going to the gym and working on my strength and conditioning working on my strength and conditioning training will help me get fitter and improve my training will help me get fitter and improve my tennis game.tennis game.