Tennis is a very popular sport and with U.S. Open Tennis Championships having been on T.V. not long ago, I am sure it got even more popular.
However, what about the man or woman who has been playing tennis for years, how should they go about keeping their conditioning up throughout the winter months.
Of course, I realize that many park districts have indoor tennis, but as with bodybuilding some people just can’t stand paying to train, and I am sure there are people out there that just can’t see paying for something when during the summer they can play for free.
As I’ve stated before, I like tennis, but I was not very good, however, if it was me and I was VERY much into tennis and had gotten into really good shape over the summer and was in the groove, I would consider playing indoors once per week all winter.
As any one will tell you, there really is no substitute for actually playing your sport and playing it once per week, even though technically it is not exactly the same because it is indoors, will at least keep your base fitness level up.
Next, I would strongly consider beginning a weight training program that was geared towards helping my tennis game.
THE PROGRAM
The weight training program does not have to be extensive and can focus on just a handful of core exercises that will help your overall game.
First up would be power cleans, I am high on explosive movements like the power clean because, being more explosive is going to help your game.
And two, because the power clean is relatively easy to do, although I would still recommend finding someone to show you how to do the lift correctly in the beginning so you won’t have to unlearn any bad habits later.
Also, the power clean and Olympic lifts, force you to learn how to use your body as a unit—not just a collection of individual body parts.
Because contrary to some people’s opinion tennis is more than just running around, you are serving, bending, and twisting, basically using every part of your body during the course of a game.
Up next we would work on getting stronger on the over head press with dumbbells.
This exercise is terrific, it works your shoulders, your middle back, and it also works the triceps and helps keep the muscles of your rotator cuffs strong.
For my money, the overhead press will help your game, big time.
You may notice that I am using dumbbells for the overhead press and not a barbell, you can use a barbell if you like, but I feel that dumbbells are easier on the shoulders—which is why I said dumbbells.
SOME POINTS
The above exercises are great, but please make sure, if you’ve never integrated any weight lifting into your tennis program to take it slow.
If for example, you plan on playing tennis Saturday you can say work the above exercises on Monday and Wensday, working them with the 5 x 5 program (that’s five sets of five reps per set for a total of twenty five reps) and then have two days to recover for your tennis match.
Once you get used to the exercises you can adjust the sets and reps but in the beginning stick to the 5 x 5’s.
You can also add in some brisk walking on Tuesday’s and Thursday’s if you like, to further keep up your fitness.
CONCLUSION
Tennis is a wonderful game and a great way to get exercise.
In an upcoming post I will outline even more exercises you can use to get stronger during the winter months.
So that when the weather begins to warm up again, you can hit the courts with renewed vigor and strength.
Until Next Time
ENJOY LIFE
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