Stronger Muscles for Smashing Tennis

To some, tennis may not seem like a physically demanding sport. Compared to sports such as football and soccer, tennis seems rather tame. It’s more a game of skill than strength, right?

Actually, to play tennis you need to be well conditioned. Sprinting across the court, volleying and serving all require cardiovascular fitness and flexibility, as well as muscular strength and endurance. Smart tennis players go beyond doing drills to improve technique. They also engage in a fitness program that includes interval training, resistance exercises and stretching.

Because tennis challenges the entire body, a comprehensive routine of resistance exercises should be followed. Special emphasis should be placed on the shoulders, triceps, forearms and legs, which are the muscle groups most used during tennis.

To enhance your tennis game, perform the exercises listed below in the order given. Begin with one set of each exercise, performing 10 to 15 repetitions per set. Weight train two to three times per week on nonconsecutive days. As your muscles become accustomed to the exercises, increase the resistance slightly so that it is a challenge to perform 15 repetitions.

For the abdominal curls, start with one set of 10 to 15 repetitions. Try to add one or two repetitions each week until you reach 50. Refer to the drkoop.com Weekly Fitness archives for instructions on how to do the exercises properly:

Maintain normal breathing and stop if any movement causes pain. As with all exercises, these exercises may not be appropriate for people with certain physical limitations. If you’re unsure, check with your physician first.