bodybuilding workout routines for tennis players

Bodybuilding Workouts for Tennis Players

There are some games that they say are inferior to other games; Tennis is the most suitable example of inferior games. Be it table tennis or lawn tennis; you just can’t compare any with a game like soccer. Every kid wants to play soccer; it will only take an exceptionally peculiar, bright and smart kid to take tennis as a sport. Well, those exceptional kids are those I want to reach out to with this article. Despite the fact that the sport hasn’t gathered many accolades as compared to other sports, it can still be regarded as one of the most difficult and physical sport. Tennis is a highly physical sport because it requires quick bursts of acceleration as well as long-term muscle endurance. You need bodybuilding workout routines that will guarantee you of gaining muscle power and endurance. Improper exercise using ankle weights can lead to lower back and joint injuries. When hitting any shot in tennis, you use muscles in your arm that require strength and flexibility. Executing the correct strength exercises is imperative in order to prevent and eliminate the chance of injury.

The major parts of the body dealt with when playing tennis are;

The Upper Body

The biceps, deltoids and pectorals are key muscles used during forehands and trailing-hand dominant, two-handed backhands. Biceps curls, chest presses, kneeling rows and flies help you build these muscles. Work your triceps to improve your serves, one-handed backhands and leading-hand dominant, two-handed backhands. Use triceps extensions and kneeling kickbacks. To work your shoulders and forearms, perform arm raises, lifting weights from your sides straight up to shoulder height, with your palms facing down. To build muscles, use heavier weights and perform five reps of each exercise slowly. To build muscular endurance, use half your maximum effort and perform 10 reps of an exercise quickly. Take a short break between exercises, and exercise 15 minutes or longer for muscular endurance.

The Core

Your core is an integral part of forehands, backhands and serves. Swinging a kettle-bell from between your legs up to shoulder height helps build your abdominal muscles. Swing the kettle-bell higher after you develop more arm and shoulder strength. Keep your torso straight and use your legs, hips and core to move the kettle-bell to prevent a back injury. Perform weighted exercises with dumbbells moving side to side. Russian twists are a good choice. Hold dumbbells straight ahead of you and slowly turn to one side, using your core, not your arms, to turn you. Hold for two seconds, then move back to the centre and hold for two more seconds. Turn to the opposite side. Repeat this exercise 10 times and perform three sets during your workout.

The Lower Body

Build your legs with dead-lifts, squats, lunges and calf raises. Perform box squats from a sitting position to build explosive strength. Do reactive squats, using less than half your maximum weight, to improve reactive, or jumping, power. Lower yourself halfway to a regular squat then jump up.

Furthermore, while you will need upper body strength to compete in tennis, most of your power comes from your legs and torso, which is where you should concentrate your workouts. In addition to increasing muscular size and strength, you’ll want to improve muscular endurance and aerobic stamina. You’ll also want to specifically for tennis, which means fast muscle movements and improving your anaerobic energy system. You can accomplish all of this at the gym or at home. Though tennis is an anaerobic sport, but the in-between point recovery periods require aerobic conditioning. Use a treadmill, elliptical or exercise bike to build cardiovascular stamina. Stop this type of work as soon as you are able to do aerobic work for 30 minutes or longer, since aerobic workouts train low-twitch muscle fibers instead of the high-twitch fibers you’ll use in tennis.

It doesn’t matter how big your muscles are; if you can’t use them for very long, they become useless. Some tennis matches (even at the recreational level) can last for more than two hours. Use lighter weights and perform more repetitions at a faster rate to create a circuit training workout for building muscular endurance. Use machines to do the same lower-body and core exercises you did for muscle building, but perform eight to 12 repetitions using 50 per cent of your maximum weight. Do three sets of each. Add upper-body exercises such as biceps curls, triceps extensions, flies, chest presses and lat pull-downs.

Speed and quick movements are of essence in a tennis game. One way to improve quickness is with a stop-and-start exercise. As fast as you are able, run backward approximately three to five yards, and then run forward six to 10 yards. The second time; back-pedal to the start position, and then sprint six to 10 yards. The third time; back-pedal three to five yards, and sprint forward six to 10. Repeat one more time for a complete drill. You can rest for one or two minutes and repeat the sequence again. Combining speed, anaerobic, lateral movements and upper body training into one workout will help weight loss. The more activity you do, the more calories you will burn, and fewer calories equal less weight. One way to organize your tennis-based workout is to complete five minutes of speed work, five to 10 minutes of anaerobic work, five to 10 minutes of lateral training, and five minutes of ball work.

You can use a tennis court and racket to help improve your side-to-side movements. While holding a tennis racquet, begin on one corner of the court. Use a side shuffle movement in which you step to the side with one foot; bring the opposite foot to meet it, and then side step again as you cross the court. When you reach the opposite side, step forward and side shuffle back to the first side. Continue to step forward and shuffle until you reach the net. Hold the racquet in the lead hand for equal shoulder strength. You can use a partner to help you develop your upper body strength for tennis. Have your partner stand on a bench behind you so they are higher than your shoulders. As you look straight ahead, your partner will drop a ball over your shoulder. Your goal is to hit the ball over the net or into a wall as fast as possible.

The Wrist Roller

This exercise is the most used to increase forearm strength. It requires a 5-lb. weight, a 4-foot rope and a stick that is about 1 foot in length. The rope is tied to the middle of the stick, with the 5-lb. weight tied to the end of the rope. While standing straight, core strong and back straight, knees slightly bent, lift the stick about shoulder length and begin rolling the rope up. Once you reach the top with the weight, roll it back down. Beginners do this three times; the more advanced should complete it five times.

The Single Dumb-bell Rotator

This exercise requires a dumbbell bar and a 5-lb. dumbbell. Stand straight with your core strong, knees slightly bent holding on to the bar, the same way you would hold your racket. With your arm straight, begin rotating your wrist for about 20 seconds. Beginners, do three sets of 20 seconds. More advanced players should do five to eight sets of 20 seconds. Stretch between sets.

The Reverse Dumb-bell Curl

Sit on a chair or bench, holding a 2 1/2-lb. to 5-lb. dumbbell. Hold the dumbbell in your hand; put your arm on your leg with the dumbbell hanging over your knee. With the palm of your hand facing down, begin lifting the dumbbell up and down. Keep your arm on your knees while going through the repetitions. Beginners should do three sets of 10 with a 5-lb. dumbbell. Advanced players, do five sets of 10 with a 10-lb. dumbbell.

The Double Plate Pinch

This exercise requires a couple of 5-lb. plates. Pick the plates off the ground, holding the plates by squeezing your fingers on the outside and your thumb on the inside. Hold the plates together for 20 seconds. Bend down and put the plates on the floor. Take a 20-second break between sets. Repeat the exercise. Beginners should do three reps for 20 seconds. For more advanced players, try doing five reps for as long as you can, taking 20-second breaks between reps.

Tennis exercises can be used to improve your game or even as a means to increase physical activity. Adding tennis-based exercises to your bodybuilding workout routine can help you burn calories, which aids weight loss. As you participate in the workout, aim to challenge your body by increasing your speed and decreasing your rest periods. The game of tennis does have moments of rest, so remember to include rest intervals into your training. However, practicing your tennis strokes in ways that don’t mirror a tennis match doesn’t help you reach your potential, and may actually hurt your game. Hitting hundreds of balls in a row can cause nervous system and muscle fatigue, resulting in lazy footwork, sloppy swings and a late contact point. Practice your shots, not just your strokes, to get the most from your workouts.

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