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Rachel Cunningham

March 2, 2015
BEJECK, BILL. "A Winning Racquet." IDEA Health & Fitness Source Sept. 1999: 27.
Academic OneFile. Web. 10 Sept. 2014.

It is important to understand the body mechanics of tennis and its strokes as well as the
injuries tennis players commonly sustain to be able to demonstrate how your services
will help clients improve over time.
Tennis require a high demand on both the anaerobic system and aerobic system. The
sport also requires specific movements such as sprints, lunges, and reaching, requiring
flexibility and strength. It also includes four to five directional changes so balance and
agility are vital.
A various number of muscle groups are required such as: the winding of the torso,
power through the legs and turn, effective forearm and upper body strength, strong legs
and abdomen, effective upper back muscles (rhomboids and rear deltoids), range in
wrist extensors and flexors, and strong wrist pronators and supinators.
A primary goal of a tennis conditioning program is to reduce risk of injury, so it is
important to know what are some commonly sustained tennis specific injuries. Common
injury sites are the elbow, knee, shoulder, low back, shins, and external rotators of the
The main points to cover when designing a tennis-specific program are agility training,
strength training, and flexibility training.
It is important to do a more interval training to specify to strictly tennis. The amount of
sets should be higher since matches are long, and the work to rest ratio should be 10-30
seconds on followed by 30 seconds rest.
Agility is the ability to change direction without losing speed or balance. Do 10 reps per
drill or suggested time interval and 3-5 sets. In agility, quality is more valued than
For strength training, the amount of weight and number of sets depends on a players
playing schedule. In the middle of a heavy tournament schedule, only one to two sets
per exercise should be performed. In off season, two to three sets should be performed
as well as increasing the amount of weight and number of reps in a set.
Flexibility training should be used to increase the range of motion in order to prevent
injury and and allow for more fluid motion on the court.
During all training it is important to incorporate exercise that require balance.
A tennis conditioning conditioning class should last 45-60 minutes. The warm up should
last 5-10 minutes and the final part of the session should be flexibility and serves as a
cool down. Important equipment to have includes resistance bands, dumbbells,
medicine balls, and mats.

Overall, I believe this article was very beneficial in evaluating what I will be doing and
shadowing during my mentorship with Mr. Hawkins. Now I know how to set up a
program and what I should incorporate within the session.