Strength & Power Training

for Tennis Players

Machar Reid and Miguel Crespo

LEVEL III COACHES COURSE

STEP 1: Establishing the Movement and

Stroke Demands Metabolic & Mechanical
Needs Analysis

Average heart rates

60-80%HR max

300-500 bursts of effort

per match

Tennis physiological profile

Work 3-8 seconds;
Rest = 20 & 90 seconds

Women work at 56 % of VO2 max and men at 54 % of VO2 max.

No differences in O2 consumption when serving-returning.

70-90% of the time

the ball is out of play

(Bergeron et al., 1991)

Mechanical demands of the game

STROKES
VELOCITY

SKILL

MOVEMENT

GOALS

PRECISION

PROCESS
JOINT ACTION

SPEED OF CONTRACTION

MUSCLES INVOLVED

TYPE OF CONTRACTION

REPETITION

GOALS
- Power (RFD) at a premium BUT combination of power and endurance is required.
- Injury prevention most desirable!
- Sufficient strength and sound motor control ( muscle coordination)

REMEMBER
4 strokes per rally
40 serves per set
100 forehands and backhands
per two set match
(Kramer et al., 2000; Kleinoder, 1990; Izquierdo et al., 2002)

PHASE OF
STROKE

Preparation

Acceleration

ACTION/FUNCTION

MUSCLES USED

ONE-HANDED BACKHAND
Lower limb loading and hip
Gastrocnemius/soleus, quadriceps, gluteals,
rotation
hip rotators
Trunk rotation
Ipsilateral internal oblique, contralateral
external oblique
Contralateral internal oblique, ipsilateral
external oblique, abdominals, erector spinae
Anterior deltoid, pectoralis major,
Shoulder-upper arm rotation
subscapularis, wrist extensors
(transverse plane)
Posterior deltoid, infrapsinatus, teres minor,
trapezius, rhomboids, serratus anterior
Lower body drive and hip
Gastrocnemius/soleus, quadriceps, gluteals,
rotation
hip rotators
Trunk rotation
Obliques, abdominals, back extensors
Upper arm abduction and
Infraspinatus, teres minor, posterior deltoid,
horizontal extension
rhomboid, serratus anterior, trapezius
Elbow extension
Triceps
Wrist extension and
Wrist extensors and adductors
adduction

TYPE OF
CONTRACTION
Eccentric
Concentric
Eccentric
Concentric
Eccentric
Concentric
Concentric/eccentric
Concentric
Concentric
Concentric

Acceleration

Follow-through

Lower body drive and hip

rotation
Trunk rotation
Upper arm abduction and
horizontal extension
Elbow extension
Wrist extension and
adduction
Lower body
Trunk rotation
Deceleration of upper arm

Gastrocnemius/soleus, quadriceps, gluteals,

hip rotators
Obliques, abdominals, back extensors
Infraspinatus, teres minor, posterior deltoid,
rhomboid, serratus anterior, trapezius
Triceps
Wrist extensors and adductors
Gastrocnemius/soleus, hip rotators
Obliques, abdominals, back extensors
Subscapularis, pectoralis major, biceps, wrist
flexors

Concentric
Concentric/eccentric
Concentric
Concentric
Concentric
Eccentric
Concentric/eccentric
Eccentric

OTHER VARIABLES TO CONSIDER

- Biological and training ages
- Injury history
- Individual (physical) strengths and limitations
- Playing style
- Court surface

In general however, the muscles used

in tennis can be considered as:
Force generators:
Musculature of legs, hips and (anteriorly) trunk and arms
Decelerators:
Muscles of (dorsal) trunk, posterior shoulder
Stabilisers:
Core/Pillar/Trunk stability, proprioceptive (motor) control
of hip, knee and ankle joints

Key areas

Shoulder stability/strength and flexibility

Trunk rotation Diagonal energy flow

Core stability and control

Lower extremity power and joint stability

Steps 2 & 3: Observing &

Assessing Metabolic and
Mechanical Efficiency

Step 3: PRESCRIBING TRAINING

Research can help guide us
- The relationship between muscle strength/power and performance difficult to quantify.
- Specifically designed strength/power training improve racquet speed.
- Increased muscle strength/power sees a lesser % required for each movement, potentially

assisting repeat performance and protecting the body from injury.

Percentage of Max Strength (%)

140
120
100
80

Start of Event
During the Event
End of Event

60
40
20
0
Before Strength
Training

After Strength
Training
(Kramer et al., 2000; Kleinoder, 1990; Izquierdo et al., 2002)

PROGRAMME DESIGN
PRESCRIBING TRAINING...
INTENSITY: % OF 1RM
(OTHER STIMULI CAN PROVIDE GREATER CHALLENGE/LOAD)
VOLUME: SETS AND REPS
DENSITY: WORK DONE / TIME

PHYSIOLOGICAL EFFECT

TEMPO: CADENCE OF MOVEMENT DIVIDED INTO ECCENTRIC,

ISOMETRIC & CONCENTRIC WORK

FREQUENCY: SESSIONS / UNIT OF TIME; TO PROVIDE FOR OPTIMAL ADAPTATION

POWER
Rapid development of force

STRENGTH
Generation of maximum force

HYPERTROPHY
Increase in muscle size

ENDURANCE
Repetitive force production

The Muscle Pyramid

Muscle continuum
TYPE OF STRENGTH
LIMIT
MAXIMAL

ABSOLUTE
RELATIVE

SPEED

STARTING
EXPLOSIVE
REACTIVE

MUSCULAR
ENDURANCE

STRENGTH
ENDURANCE
POWER
ENDURANCE

OPTIMAL

DEFINITION

WHY IS IT
IMPORTANT?

HOW IS IT
TRAINED?

ACUTE VARIABLE
PRESCRIPTION
TYPE

Reps

Sets

Intensity
(%1RM)

Rest

Max Power

1 -6

3-4

30-100%

3-5 mins

Max Strength

1 -6

3 -4

85-100%

3-5 mins

Hypertrophy

8-12

3 -6

65-80%

30-60 sec

Strength
Endurance

12-50

2 -4

40-70%

15-45 sec

Rate of Force Development (RFD)

Two schools of thought

Heavy resistance training (>80% 1RM)
required to fully recruit and train fasttwitch motor units with high thresholds.

Improves high-force portion (i.e. power

output at low velocity against heavy
loads) of force-velocity curve.

To best enhance speed of movement and

increase RFD, intention must be to lift
weights as fast as possible.

Explosive-type resistance training

(<60-80% 1RM) is based on velocity
specificity, where power production
increases most at or near the
velocity of training.
Improve high-velocity portion (i.e.
power output at high velocity against
light load) of force-velocity curve.
Research has shown that RFDs
essential in performances, where
force is generated over < 250ms.

Role of hypertrophy
Muscular factors that contribute to high power output include:
- Muscle size (CSA)
- Fiber type
APPROPRIATE HYPERTROPHY

Strong relationship exists between

muscle CSA and strength

Strength (force) is a component of

power, so gains from CSA could
contribute to higher power production

> HYPERTROPHY

Decreased range of motion

Altered muscle pennation angles

Deteriorate high-power production

Optimal load for highest power output

Different for:
1.
Upper and lower body exercises
2.
Multi vs single joint exercises

Derivation of force-velocity curves for all exercises:

1.
Performance of a Repetition Max Test
2.
Identify at which % RM is maximum power produced concentrically

EXERCISE CLASSIFICATION
Single Joint
one joint involved
used when athletes are required to
isolate a particular muscle group
often used in rehabilitation or injury
prevention programming

Multi Joint
forces are distributed among many
muscle groups and bones
referred to as compound exercises
more relevant to sporting movements

EXERCISE CLASSIFICATION
Muscle Group
Chest
Shoulders
Back
Legs

Single Joint

Multiple Joint

EXERCISE CLASSIFICATION
Muscle Group

Single Joint

Multiple Joint

Chest

Fly or Pec Dec Bench press

Shoulders

Lat Raise

Military press

Back

Reverse fly

Legs

Leg ext, leg

curl

Lat pull,
seated row
Squat, lunge

There are three classifications of

strength training exercise

General
Special
Specific

Note: Secondary criteria for exercise selection should include and cover supplementary
exercises that:
z prevent muscle imbalances
z prevent injury (tennis specific)
z provide variety
z suit the level of the player

General
Single joint exercises
Goes through a large range of motion
Target muscles used in the sport rather than replicating

a specific skill or action.

Used in the development of basic or maximal strength
qualities in the preparatory phase or for athletes
commencing resistance training for the first time

Special
transfer more strength adaptations to the sport or skill

because they are more specific to performance

recruits muscles and joints in a sequence similar to the skill
provides a resistance that encourages a rate of force
development, contraction speed and mode that is similar to
the skill or sport

Specific
replicates the skill with slightly higher forces near

or at performance speed.
coordinates the muscles and joints as in the
activity.
usually modifications of the skill

Examples of general, special and

specific exercises to train trunk
rotation in the backhand:
GENERAL

Standing trolley rotations, oblique curls

SPECIAL

Supine PB twist, Pulley rotations

SPECIFIC

Medicine ball trunk rotations

Examples of general, special and specific

exercises to train the 4 key areas:

Trunk rotation Diagonal energy flow

Shoulder stability/strength and flexibility

Examples of general, special and specific

exercises to train the 4 key areas

Core stability and control

Lower extremity strength and joint stability

Power
= WORK / TIME
= FORCE X DISTANCE/TIME
= FORCE X VELOCITY

Using plyos to increase power

Lower body plyos
INTENSITY:
BODYWEIGHT, DISTANCE OR HEIGHT (0.35-0.40m)
& WORK:REST RATIO (1:5-1:10): WORK = 1-5 SECONDS.
VOLUME:

AGE

# OF
EXERCISES

SETS

REPETITIONS

8-10

5-10

10-12

3 -4

8-12

12-14

4 -5

12-15

14-16

5 -6

12-15

16-18

6 -8

10-15

18+

8-10

4 -5

10-20

UB PLYOMETRIC DRILLS
MEDICINE BALL EXERISES
Specific to mechanical demands
Perform bilaterally
Weight specific to purpose

AGE

BALL WEIGHT (KG)

8-10

1.5-2.0

10-12

2.0-2.5

12-14

2.5-3.0

14-16

3.0-3.5

16-18

3.5-4.5

18+

4.5-5.5

ORDER OF EXERCISES
As determined by training objective/s
There are however many methods of organising a session:
1. Exercise from large muscle group to small
2. Alternate upper and lower body exercises
3. Perform multi joint before single joint exercises
4. Perform total body lifts prior to abdominal exercises
5. Power movements prior to strength movements

ORDER OF EXERCISES
Exercise

Reverse Fly
PB Single Arm Bench Press
Chin Ups
PB Oblique Twist
Wrist extensions/curls
Jump squat
Single leg lunge
Calf Raise

Training Sequence

Jump squat
Chin Ups
Single leg lunge
PB Single Arm Bench Press
Calf Raise
Reverse Fly
Wrist extensions/curls
PB Oblique Twist

MACHINES
Advantages
Provide stability of
movement
Injury risk is low
Unilateral and bilateral
movements can be
performed
Very good for isolating an
individual muscle group

Disadvantages

Do not activate stabilisers

Not possible to perform multiple
joint total body movements
Difficult to develop inter
muscular coordination
Difficult to develop acceleration
for training power movements
Equipment is usually expensive

FREE WEIGHTS
Advantages

Cost is low
Infinite number of exercise
choices
Possible to perform multi
joint total body movements
Maximum activation of
stabilisers and synergists
Possible to develop
acceleration in power
movements
Allow eccentric work to be
performed

Disadvantages

Tension throughout the

muscle varies throughout
the movement
Easier to perform an
exercise with poor
technique

Other tools,

Example of
PUTTING IT ALL TOGETHER

PHASE

GOALS

TRANSITION Screen;
Improve mobility,
Prehab work
Introduce/maintain fundamentals for
propulsive strength work.

GENERAL
PREP.

Improve strength and motor control

Prepare NM system for more
subsequent training phases

EXERCISES

PROTOCOL

Bodyweight and
physio ball routines,
full body prehab

< 75 minutes;
3-6 days/wk;
2-3 x 8-20 reps

As above + more
multi-joint / -planar
exercises
Long response MB
work

1.5 - 6 weeks
2-3 x 6-12 reps @
60-80% 1RM
Tempo: 201 - 301

PHASE

GOALS

EXERCISES

PROTOCOL

SPECIAL

Improve strength and power

(volume decreased, intensity
increased significantly)

As for GP but more bi- 3-4 x 6-10 reps @

90%-95% 1RM
lateral (ie. squatting,
cleans, pull-ups, )
Tempo: 201 - 40*

SPECIFIC

Develop maximal power

Complexed: squats
with squat jumps, 1
arm row with MB
throw

** INSEASON

Maintain or slightly improve abilities

developed.

2 sessions/week (not including Prehab), 2-3

days apart.
Session emphasis: 1 strength, 1 power

3-6 x 1-6 reps @

95-100% 1RM
Tempo: 20* 60*

Step 4: Re-test, evaluation, player

feedback,

Step 5: Doing it!

He cant go on
for much longer
can he?

Gee, I hope
not!

Additional slides

Training Specificity 1
Key areas of the lower body to be addressed in the player preparation
process
Leg strength
Hip mobility
Knee and ankle stability

Training Specificity 2
Key areas of the upper body and trunk to be addressed in the player
preparation process
a. Trunk rotation (diagonal energy flow)
b. Shoulder strength and stability
c. Core stability/control

Proposed Benefits of Core Stability

Contraction of deep and superficial muscles

Stable trunk platform

Solid foundation for

the head

Improved balance /
information processing

More efficient transfer

of force

Tennis strokes
(ground up)

Reduced injury risk

Movement/directional
change (to ground)

(Verstegen & Marcello, 2002)

CHARACTERISTICS OF GLOBAL
VS. LOCAL MUSCLES
LOCAL

GLOBAL

Short and thick

Long and multi-joint

Attach closely to the joint

Do not attach closely

Work at a low intensity

Work at a high intensity

Fatigue resistant

Fatigue quickly

Stabilising

Movement/torque-producing

Abnormal motor control strategies exist in asymptomatic players.

RE-EDUCATION OF LOCAL MUSCLES
z
z
z
z
z
z

Inhale, exhale and pull your belly button to your spine

Maintain the neutral position of spine at all times (normal lordotic curve)
Relax the upper body
Maintain normal breathing during the exercise
Use of string for individual feedback
Make sure your partner watches and provides feedback

If deficits are not present, specific exercises may help prevent

injury but this is more likely due to improvement in
proprioception or strengthening of the global muscle system.

SO WHY DO WE
NEED CORE
STABILITY?
z
z
z
z
z

promotes functional movement

improves dynamic stabilistation of trunk
improves dynamic balance, co-ordination & body
awareness
activates postural / spinal muscles
promotes correct posture

PROPOSED
BENEFITS OF
CORE STABILITY
z
z
z
z
z
z

greater capacity for speed

generation
improved ability to change direction
decreased injury risk
more efficient use of muscle power
improved balance and muscular
coordination
improved posture

CORE STABILITY
z
z
z

Using the deep lumbar and abdominal muscles to

help control and stabilise the body.
Body exercises
Swiss Balls
Olympic Lifts