Welcome to the Superfit Tennis Blog


Warning: Regular reading of and participation in this blog may give you an unfair advantage by significantly improving your  Physical Conditioning and Mental Strength for Tennis. (This is especially true if you are participating in a Superfittennis Program)  

How Specified Should Your Fitness For Tennis Training be?

 

In general, a fitness program for tennis needs to place focus upon several specific elements. Every tennis player needs a good first step, good recovery and change of direction to the ball and good physical recovery in between points with the capability of being able to last through long matches and tournaments. All tennis players should also focus on keeping their core strong (lower back and abdominal muscles) and take part in an injury prevention for tennis program which focuses upon strengthening the tendons and ligaments surrounding the wrist, elbows, shoulders, lower back, hips, knees, and ankles.  Yes, all of the aforementioned can and should be part of a specific and regularly implemented group or personalized fitness program for tennis.   

Oftentimes, players want individualized attention because participating in a customized for their needs fitness program for tennis, focus can be placed on their specific strengths, weaknesses, and capability. By doing so, results can be obtained quickly.   Prior to starting an individualized fitness programfor tennis, players should definately take part in an age specific fitness for tennis testing protocol. Results from the testing can quickly determine their individual strengths and weaknesses and the fitness coach can use the results asa guiding tool for creating a fitness program.  Anaerobic endurance, lower and upper-body power, quickness, multi-directional agility, core strength, speed and muscular imbalances should be the focal points of the tennis specific testing.

Note:

 Once a players strengths and weakenesses are determined, those weaknesseses need to become the focal point of their fitness for tennis program. The players age and style of play will also play a major part in what their physical needs for tennis are.

button How Specified Should Your Fitness For Tennis Training be?

Charlotte 27 Racket touches

 

button Charlotte 27 Racket touches

1 foot + drill 1234

 

button 1 foot + drill 1234

This is a Good Example of Tennis Specific Movement Training

 

I am an advocate of this style of training. If you are not being pushed and practicing in this manner then you are simply not going to improve your on court movement. There are a few technical elements that I may change and I would add in some reaction drills to the mix, but all in all a great clip on tennis movement. I would also not allow players to be keeling over and showing that they are tired. I don’t care how tired they are. That is simply not good practice and if one shows that they are tired during matches it will simply give the opponent confidence to run you around some more.

button This is a Good Example of Tennis Specific Movement Training

Side Racket Touches With Far or Close Cone Callouts

 

  httpv://youtu.be/wQZg-Yd3YUA +

button Side Racket Touches With Far or Close Cone Callouts

+ drill up and back jumps

 

  

Ronan is showing some fast coordinated feet

button + drill up and back jumps

Ronan up and back planks on stab ball

 

button Ronan up and back planks on stab ball

The Run Through Approach

 

Jeff S. shows you perfect approach shot technique with the run through forehand. Anyone who is familiar with Jeff’s playing style knows that this former top 100 player on the ATP tour can get into the net and finish off points with a big volley. Don’t be surprised when this guy becomes the next big coach. He has a real grasp on both modern tennis technique and footwork.

button The Run Through Approach

Functional Training: What is it?

 

Functional Training may be one of the most overused and least understood terms in the history of physical conditioning.  Quite frankly,  it does sound quite impressive, but what in the world is functional training?  Simply stated, functional training is training the body for the purpose of enhancing a specific activity. Tennis specific functional training  focuses on the muscles, movements, and energy systems that are specific to tennis. The majority of a functional training program focuses on the training of movements similar to the sporting acivity.  Performing exercises that isolate the training of a specific muscle and are not functional generally have no place in a fitness training for tennis program. 

In the following video by trainer Todd Norman of Cutting Edge Sports Training, demonstrates one good example of a functional for tennis exercise. This is exactly the type of fitness training for tennis that creates real results that you can see on the court.  The following will explain why this would be considered a functional training for tennis exercise. Continue Reading Functional Training: What is it? »

button Functional Training: What is it?

Great Tennis Specific Medicine Ball Exercises

 

Great video that is brought to you by Ian Westerman of www.essentialtennis.com and personal trainer Steve Beck. This Video shows you some simple and functional fitness for tennis exercises that can add power to your forehands, bachands, serves, and volleys. I would simply suggest that you make certain to not do too much when starting out and slowly progress from a lighter medicine ball to a heavier one over time. Doing 2-3 sets of 10-12 reps of these fitness for tennis exercises should be done 3x a week for optimal results.

button Great Tennis Specific Medicine Ball Exercises