How To Build Up Your Endurance and Strength

Australian Tennis

Tennis is not a five minute game, to last a whole match you must have stamina and endurance to survive. Unlike team games there is no place to hide, and only at the end of every couple of games you can have a seat for a couple of minutes.

It is fundamentally highly important that your strength and endurance are at the highest possible levels to play tennis consistently and well.

Personal training with your tennis coach can help to achieve this and the exercises below will also assist.

Forward And Backward Rotational Lunge

This exercise is designed to help rotation and strength on open-stance groundstrokes:-

Step forward with left leg and rotate to the left, keeping trunk upright. Only rotate as far as the body can stabilise, then step backward with left leg whilst rotating right. Return to start position and alternate sides.

Side Lunge with Lateral Raise

This exercise is to help with lateral loading and movement out of a shot.

Lunge laterally into the right leg whilst keeping the feet facing forward, allow the hips to drift back and slightly flex at the hip joint. Keep the right knee over the right ankle whilst keeping your left leg straight.While dipping into the lunge, bring left dumbbell across the body into the inside of the right foot, push off with the right foot to the starting position, bringing the dumbbell back across the body into a lateral raise, repeat the entire exercise for the opposite leg.

Squat Alternate Press Cross-Over

This exercise is similar to cross over pattern on a serve, start with your feet slightly wider than shoulder width, and descend into a squat as you begin to stand, reach up and across the body into a one arm shoulder press, repeat the entire movement for the other arm.

One Arm Bent Over Row Rotation

Lean forward with a straight back and perform a single row action with a rotation, ensure your core is activated to help stabilise the torso, make sure that the shoulder blades retract and depress as the dumbbell moves upwards. Lower yourself slowly and allow the shoulder blades to protract as the arms return towards the floor into an extension, ensure your chin is tucked into the chest for good cervical alignment.

It is a good idea to repeat these exercises every time you take training for tennis, it will help strengthen your body core and build up your overall endurance.

Talk to your coach and explain what part of your physique you need particular attention. Certain shots demand different muscle control and strength, you will be surprised to learn that developing your body will aid in facilitating most shots.