What are the best exercises for tennis players?

Quick At Home Bodyweight Workout for Tennis Players

Push-ups (10-15 reps)
Triceps push-up (10 reps)
Plank (30 seconds – 1 minute)
London bridges (plank variation)
Skaters (30 seconds – 1 minute, building on speed)
Fast feet (30 seconds – 1 minute, building on speed)
High knees (30 seconds – 1 minute)

How can I improve my flexibility for tennis?

Static stretching is effective in increasing the ROM of different joints and the flexibility of the target muscle. Players should endeavour to perform a static stretching routine twice a day, with good times for athletes to perform static stretching being post exercise and/or in the evenings.

What stretches are good for tennis?

The 3 Best Tennis Stretches

Rotating Wrist and Forearm Stretch: Place one arm straight out in front and parallel to the ground.
Assisted Reverse Chest and Shoulder Stretch: Stand upright with your back towards a table or bench and place your hands on the edge.

How do I increase my stamina for tennis?

5 Tips to Improve Stamina in Tennis

1) Warm Up Before Playing. It’s tough to jump right into a game, or even a drill!
2) Perform Speed Drills. At least a few times a week, try to perform speed drills, such as the spider drill.
3) Start Strength Training.
4) Run Intervals.
5) Cool Down.

What should a tennis player eat?

A key to the beneficial tennis diet is choosing fresh and natural produce and avoiding processed and fast foods. The diet should be heavy in vegetables, light or red meat and can include a moderate amount of sugar. Some foods are found beneficial for tennis players, and here you can find which and why.

How should I warm up before tennis?

To get you started, here is a list of dyanmic Warm-up exercises:

Jogging with Progressive Arm Circles (jog or backpedal)
Carioca (shoulders square, rotate from hips down)
Knee-to Chest Tuck (maintain proper posture)
Lunge with reach back (focus on balance)
Side shuffle (Push off inside leg, swing arms across body)

Why is speed important in tennis?

Speed is perhaps the most vital determinant of your performance during a tennis match. If you can get to the ball early and are in a good position to hit it, you’ve increased your chances to hit the ball well, and possibly win the point. Tennis speed is so much more than the ability to run at maximum speeds.

What is the fastest way to get in shape for tennis?

How To Get Physically Fit For Tennis

Tip 1: Develop A Needs Analysis. Ask yourself, what is your..
Tip 2: Work Out Sets & Repetitions. Typically, 2-6 sets of a repetition is needed to build strength.
Tip 3: Rest Requirements.
Tip 4: Practice Periodization.
Tip 5: Tennis Stretching Routine.

Do you need to be fit to play tennis?

Tennis is such a complex sport it requires so many different physical attributes. You require a good Cardiovascular fitness as well as, strength, power, stamina and flexibility.

Is running good for tennis players?

Running is widely considered to be the best form of aerobic conditioning for tennis, not just because of the cardio and endurance benefits but also due to the improvements it can bring in the speed and footwork of players. Tennis is a unique mix of anaerobic bursts of speed and aerobic movements that last a long time.

What are the best exercises for tennis strength?

Exercises like the Lat Pull-Down and similar techniques can help you withstand and create power. The Seated Row, another great training exercise for tennis strength, also works out the legs and core. Both of these workouts help your groundstrokes stay balanced and consistent, even on your non-dominant side.

Why are there different stances for tennis players?

When it comes to selecting the most appropriate exercises for a tennis player, it’s key that we look at it from every angle imaginable. The reason – tennis-play is not only multi-directional, but it’s also multi-planar. On top of that, there are different stances that players not only move through, but strike the ball in.

What are the three planes of motion in tennis?

There are 3 planes of motion (figure 1) – sagittal, frontal and transverse. Tennis demands movement in all of these planes – and at times, multiple planes simultaneously. Every time you hit a groundstroke, you’re primarily working the transverse plane (i.e. you’re rotating).

Which is the best unilateral exercise for tennis?

For unilateral work, players should likely start with an anterior loaded split-squat (like the one shown above). It places the pelvis in a better position to transfer force through the hip musculature, it’s easier to perform (and load up for that matter) and it sets the stage for more advanced exercises down the road. ⠀⠀⠀⠀⠀⠀⠀⠀⠀