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A tennis training program has to meet the demands of an
all-round physically challenging, individual sport. For a tennis player to
perform at their best, they must have just the right mix of aerobic and
anaerobic endurance, explosive strength and power, speed off the mark and
agility. In fact, the amount of strength, speed, agility and flexibility
conditioning a player is prepared to undertake has been linked to the standard they
play at.
A tennis match is characterized by repeated bouts of
high-intensity activity. However, a typical rally may last about 6 seconds and
not much more than 10 seconds even on a clay court. Between points there is the
luxury of up to 25 seconds rest - 90 seconds if it's a changeover. Hence, the
overall physical demand is closer to prolonged moderate-intensity exercise
(such as distance running) than a true multi-sprint sport (such as soccer).
A tennis training program must be based on solid aerobic endurance
to sustain a high work rate for the duration of a game that may last several
hours. Anaerobic endurance is also an essential component so that power over
each rally, and in each shot within a rally can be maintained to same high
level.
On average a tennis player will move just 3 meters per shot
and 8-12 meters during a point. It becomes obvious that good speed and
quickness around the court is essential in order to reach the majority of these
shots. During a match 48% of a player’s movement is sideways so agility, or the
ability to change direction rapidly and under control becomes equally as
important.
Finally, a balanced tennis training program should help to
prevent injury and over training. For example, a preventative program of wrist
extensor strengthening and stretching exercises can help to prevent tennis
elbow. Specific exercises can also be prescribed to reduce the risk of rotator
cuff damage.