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Strength Exercises


Strength training is an essential component of a tennis player's fitness regimen, helping to improve power, stability, and injury resilience on the court. Here are some effective strength exercises specifically tailored for tennis players:

  1. Squats:
    • Stand with your feet shoulder-width apart, toes pointing slightly outward.
    • Lower your body by bending your knees and hips, keeping your back straight and chest up.
    • Lower until your thighs are parallel to the ground, then push through your heels to return to the starting position.
    • Repeat for 10-15 reps.
  2. Lunges:
    • Stand with your feet together, hands on your hips.
    • Take a step forward with your right foot, lowering your body until both knees are bent at 90-degree angles.
    • Push off your right foot to return to the starting position.
    • Repeat on the left side.
    • Perform 10-15 reps on each leg.
  3. Deadlifts:
    • Stand with your feet hip-width apart, holding a barbell or dumbbells in front of your thighs, palms facing your body.
    • Hinge at your hips, keeping your back flat and chest up, and lower the weight towards the ground.
    • Engage your glutes and hamstrings to return to the starting position.
    • Perform 8-12 reps.
  4. Push-Ups:
    • Start in a plank position with your hands slightly wider than shoulder-width apart.
    • Lower your body until your chest almost touches the ground, keeping your core engaged and elbows close to your body.
    • Push through your palms to return to the starting position.
    • Perform 10-15 reps.
  5. Pull-Ups or Lat Pulldowns:
    • Use a pull-up bar or lat pulldown machine.
    • Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
    • Pull yourself up until your chin is above the bar (or pull the bar down towards your chest).
    • Lower yourself back down with control.
    • Perform 8-12 reps.
  6. Plank Variations:
    • Start in a plank position on your elbows and toes, with your body in a straight line from head to heels.
    • Hold for 30-60 seconds, focusing on engaging your core and keeping your hips level.
    • For variation, try side planks, plank with leg lifts, or plank with shoulder taps.
  7. Medicine Ball Rotational Throws:
    • Stand with your feet shoulder-width apart, holding a medicine ball at chest height.
    • Rotate your torso to one side, then explosively rotate back to the other side and throw the ball against a wall or to a partner.
    • Catch the ball and repeat on the other side.
    • Perform 10-15 reps on each side.
  8. Single-Leg Stability Exercises:
    • Stand on one leg and perform exercises such as single-leg squats, single-leg deadlifts, or single-leg hops.
    • Focus on maintaining balance and stability throughout the movement.
    • Perform 8-12 reps on each leg.

Incorporate these strength exercises into your regular training routine, aiming for 2-3 sessions per week with a day of rest in between. Start with lighter weights or resistance and gradually increase as you build strength and proficiency. Additionally, ensure proper form and technique to minimize the risk of injury and maximize the effectiveness of each exercise. 

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