Physical training for a tennis player?

Question

ok im 16 years old and i have been playing tennis for about 3 years quite regularly, almost 6 times a week. while my coach is on vacation, i want to start going to the gym to get a bit stronger and fitter.

what should i work on and how? for endurance, strength and speed. how much weight should i carry and for how long? how many minutes at what speed on the treadmill etc. i am able to run 5 kms easily, but i dont think its wise for me to start off by running 5 kms and increasing so i need help from someone who knows about this.

thanks.

Answer 1

Tennis involves a lot of musculoskeletal activity, including movements in the legs, midsection, upper body, and arms. You should therefore train all of the major muscle groups. This ensures overall strength and balanced muscle development to enhance performance power and reduce the risk of injuries. The exercises below provide a solid base of conditioning from which to progress into more specific training when you are ready.

The exercises are presented from the larger muscles of the legs to the smaller muscles to the abdominals, which is the recommended order of performance. Two to threesets of each exercise is preferred, make sure you train with good form and reach the point of muscle fatigue. Because intensity is the key to strength development, use enough resistance to fatigue the target muscle groups within about 50-70 seconds. In general, this corresponds to the heaviest weight load that you can lift for 8 to 12 controlled repetitions.

Each repetition should be completed in approximately six seconds, with two seconds for the lifting movement and four seconds for the lowering movement. The slower lowering phase emphasizes the stronger negative muscle contraction, and should make each exercise set more productive. It is also important to perform each repetition through a full range of movement. This enhances both joint integrity and flexibility.

As your muscles become stronger, it is essential to progressively increase the work effort. This is best accomplished by gradually increasing the exercise resistance. Once you complete 12 repetitions, the weight load is no longer heavy enough to produce maximum strength benefits. By increasing the resistance about 5 percent (typically 2.5 to 5 pounds), you can continue to stimulate strength development.

Good luck :)

Answer 2

Um. Actually I just wrote a lot of stuff to help you with, but I'm not going to type it now that I just thought you might be a competitor in the future. So good luck with that.

P.S.

Some advice is that you shouldn't go to the gym.

FYI.