Tennis is an intense sport that produces a variety of physical and mental benefits. The physical demands of the game require tennis players to possess a strong and well-conditioned body. That’s where strength training comes into play. Training that improve core strength, upper and lower body strength, and overall muscle strength will boost their tennis game and prevent injuries.

Apart from building muscle, injury prevention plays a crucial role in tennis, where the main goal of the game leads to repetitive use injuries. This causes immense strain on specific muscle groups. Strength training can help strengthen muscle groups that are underused in tennis. This leads to better conditioning of muscles that are used often.

For instance, tennis elbow, which is a form of tendonitis in the elbow, is a common tennis-related injury. It’s caused by repetitive use of the forearm muscles, which results in inflammation and pain. Specific strength training exercises targeting these muscles can help prevent this condition:

• Wrist curls
• Reverse wrist curls
• Forearm pronation and supination 

Shoulder injuries are also common in tennis. This is true due to the overhead actions like serving and smashing. Exercises that strengthen the rotator cuff muscles can help prevent various shoulder injuries:

• Overhead press
• Lateral raises
• Internal and external rotations

Lower body injuries, such as ankle sprains and knee issues, are another common issue. This is usually caused by repetitive quick, multidirectional movements. Strength training can not only strengthen the muscles supporting these joints but also improve balance and proprioception. This in turn reduces the risk of inefficient landings. Landing wrong or simply moving incorrectly causes injury. To reduce these injuries, focus on exercises that improve lower body strength and stability:

• Squats
• Lunges
• Calf raises
• Single-leg balance drills 

The benefits of strength training for tennis players are incredible. A custom strength training program enables tennis players to elevate their game to new heights. Whether you’re a professional or an amateur player, don’t neglect strength training to enhance your performance on the tennis court.

If you’re a tennis player looking to take your game to the next level, check out We’R Fitness Store for TRX Suspension Trainers and Y-Bell to elevate your training regime.

Source: International Sports Science Association, USA.