Introduction: Why follow a physical exercise routine for tennis players?
A physical exercise routine for tennis players is essential for any player looking to improve performance, prevent injuries, and reach their best version on court. This article offers a practical guide based on sports training principles specifically adapted to tennis.
Principles of physical training in modern tennis
The demands of competitive tennis
- Constant accelerations and decelerations
- Explosive changes of direction
- Shots executed on the move and in unbalanced positions
- High aerobic and anaerobic workload
Tennis not only requires technical skills, but also a physical base that supports the intensity of the game. That’s why structuring physical work correctly is essential.
Goals of physical preparation for tennis players
- Prevent muscular and joint injuries
- Improve functional mobility and explosive power
- Increase cardiovascular and muscular endurance
- Enhance recovery between points and matches
These goals should be present in any weekly plan, from amateur to professional players.
How to structure a tennis player’s physical training
Phase 1: Functional warm-up for tennis players
A good warm-up prepares the body for exertion and reduces the risk of injury. It should include joint mobility, neuromuscular activation exercises, and a progressive increase in heart rate.
- Elastic band jumps
- Ankle, hip, and shoulder mobility
- Dynamic planks and on-the-spot skipping
Phase 2: Strength training for tennis players
Working on functional strength is key for explosive movements and injury prevention. It is recommended to train both the lower and upper body, with special attention to the core.
- Bulgarian squats with dumbbells
- Unilateral press with resistance band
- Anti-rotational exercises like the Pallof Press
Phase 3: Agility and speed training on court
Quick and reactive movement is crucial in tennis. This phase includes short, intense exercises with changes of direction.
- Cone drills with visual response
- Coordination ladder (lateral, crossover)
- Sprints from varied positions (sitting, kneeling)
Phase 4: Aerobic and anaerobic endurance for tennis players
Alternating high and low intensity efforts simulates the real demands of a match. It’s ideal to combine running with technique exercises.
- HIIT circuits: jump rope + movement + strokes
- On-court fartlek: sections with pace changes
Phase 5: Cool-down and post-training stretches
A frequently overlooked phase. Dedicating at least 10 minutes to stretching, breathing, and releasing muscles is essential to avoid overloads and facilitate recovery.
- Hamstring, psoas, and back stretches
- Diaphragmatic breathing exercises
- Myofascial release with foam roller
Weekly example of a physical exercise routine for tennis players
| Day | Main session | Objective | Duration |
|---|---|---|---|
| Monday | Lower body strength + core | Power and stability | 60 min |
| Tuesday | Technical session + HIIT | Reaction speed | 90 min |
| Wednesday | Agility and injury prevention | Coordination | 60 min |
| Thursday | Upper body strength + movement | Explosiveness | 60 min |
| Friday | Match simulation + mobility | Transfer to the court | 90 min |
| Saturday | Light cardio + stretching | Active recovery | 45 min |
| Sunday | Rest or light walk | Regeneration | – |
Common mistakes in physical preparation for tennis
- Training only with generic exercises unrelated to the court
- Not including specific core and stability work
- Ignoring the importance of rest and recovery
- Lack of progressive planning in weekly load
Avoiding these mistakes will make your effort have a greater real impact on your performance.
Frequently asked questions about physical training for tennis
Can I follow this routine if I only train 2-3 days a week?
Yes, you can adapt the number of sessions without losing balance. Ideally, maintain at least one strength session, one agility session, and one endurance session.
Is it necessary to use weights?
It’s not essential, but working with progressive loads improves functional strength. You can also use resistance bands and bodyweight exercises.
What diet should I follow during this routine?
A balanced diet with good hydration is key for performance and recovery. Consult with a sports nutritionist for personalized adjustments.
Conclusion: Improve your game with a physical exercise routine for tennis players
A well-planned physical exercise routine for tennis players not only improves your on-court performance but also protects your physical health in the long term. Follow these phases, avoid common mistakes, and adapt the plan to your schedule and goals. Consistency and personalization are the keys to success.