Maximum Tennis Power
Power is the most talked about feature of modern tennis. It is the one single component that has shaped
the game we know today. When we talk about power tennis (think Rafael Nadal, Marat Safin, Roger Federer, the Williams sisters and
Maria Sharapova) it is the ability to accelerate and coordinate not only the racket, but also the movement of the relevant body parts
that is crucial. Power is determined by your ability to exert forces quickly. Genetics determines your potential for speed of movement
and therefore your power. However, it is now known that even if you are not blessed with an initial abundance of fast-twitch fibers
(type 2b) – the muscle type best suited to quick explosive movements – appropriate training can improve your situation. It is possible
to train in such a way that not only increases the number of fast-twitch fibers you have but also increases the speed at which they
fire (work) and the rate at which you can access them during performance. As power is a product of force (strength) and speed, any
increase in either of these components, especially speed, will improve your power. While training both components individually will
lead to gains in power, training them together – a process called complex training – will give you the biggest increases. Complex
training is when a traditional resistance exercise is performed and immediately followed by a matched plyometrics (high-speed) exercise.
Following are some complex training exercises I use with the Tennis GB Girls squad players. Before attempting this kind of training
it’s crucial to perform a thorough warm-up routine first to prevent doing yourself serious damage. To gain the most from these workouts
it’s important to be physically fresh (as well as highly motivated), so if possible avoid training hard for at least 48 hours before
a complex session. Fast twitch fibers are not magically recruited, you need to be focused and perform the exercises as explosively
as possible.
Try these exercises!
1. ABDOMINAL CRUNCH FOLLOWED BY MEDICINE BALL SITUP AND THROW This sequence trains the
abdominal muscles for core power. Start by lying on your back with your legs and feet up at 90 degrees with your feet crossed. With
your hands on your temples (not behind the head) and abdominal muscles drawn in towards the spine, crunch up by raising the shoulders
off the floor, keeping the head still. Perform 15 repetitions. Immediately afterwards go to the same start position but with a medicine
ball held in both hands behind your head. Sit up using your abs and throw the medicine ball powerfully towards a partner or against
a wall. Do six throws, have two minutes rest and perform the sequence again.
2. LUNGES FOLLOWED BY BAG JUMPS This sequence trains
leg explosion and overall power. Start by standing up straight with hands on hips and lunge forwards until your front leg is at 90
degrees. Come straight back up to the start position, alternating legs for 12 reps. Immediately afterwards stand with your feet together
and knees slightly bent in front of a large racket bag and explode up, bringing your knees towards the chest and landing softly on
the other side of the bag. Turn round and repeat for six jumps. Rest for two minutes and do the sequence again.
3.BENT OVER DUMBBELL
ROWS FOLLOWED BY MEDICINE BALL FOREHANDS AND BACKHANDS This is an upper body sequence, training the back muscles in order to provide
power on ground strokes. Start with your feet slightly wider than shoulder width apart with a slight bend in the knees.
4. TRICEP DIPS FOLLOWED BY OVERHEAD
MEDICINE BALL THROWS This sequence trains overhead power. Using a bench or a step as we did, with your legs bent or outstretched and
your weight supported on your hands (facing forwards not backwards) behind you, lower yourself until your elbows are at 90 degrees
then come back up again. Perform 12 reps. Immediately afterwards, start in a standing position with a medicine ball behind your head
and throw the ball to a partner or a wall as if you were doing a football throw-in. Do six throws, rest for two minutes and repeat
the sequence.
5. FOLLOWED BY A KNEELING MEDICINE BALL CHEST PASS This sequence trains upper body explosion. Start in a classic
press-up position, arms and back straight, on your toes and the abdominals drawn in. Then lower by bending the arms to 90 degrees
and keeping the back straight. Perform 12 repetitions. Immediately afterwards, kneel holding a medicine ball in front of your chest
and explode the ball with a chest pass motion to a partner or a wall. As the momentum is forwards you may need to fall on to your
hands after the throw to support yourself. Gently get back up and go again, performing six throws. Rest for two minutes and repeat
the sequence.
Before starting any fitness programs consult with your physician.
------------------------
Paul Gold
has a Masters degree in Sports Sciences and is a Performance Enhancement Specialist and Speed Agility Quickness trainer. For information
about products and services contact via http://www.tennis-training-central.com