The one who's not afraid to do what it takes and is committed to work relentlessly 💦
until he gets where he wants. Before you undertake a plyometric program, it’s important you have an excellent base of strength. Do not jump straight to this phase of the tennis strength training plan. P.S in early 2022, we will be launching a new online mentorship for players under 18.
I love this time of year, for most of us, it is like a clean slate is presented as soon as the clock strikes 12.00am and we welcome in the new year. Like we saw in the image above, strength training will drive a lot of the other qualities forward. Think of it as a way to enhance those qualities to even higher levels, compared to what they would get to, without strength work.
As a general guide, we get players to perform 1-3 tennis-specific movement drills on the court. Four ball pickup involves four tennis balls, a racket, and just 5-10 minutes of warm-up time. Place four balls in a straight line on one end of the court.
For clarity, aerobic means ‘with oxygen’ and anaerobic means ‘without oxygen’. The idea is not to try and hit a winner but to maintain the pace of the rally for as long as possible. This can be changed for anaerobic endurance training by playing 5 shots in a rally and the point then becoming competitive. Depending on the age and physical condition of the player you should tailor the variables for a repeated effort session/training block.
I don’t train as many junior players now as I have in the past. It’s not that I don’t want to, it’s just that I’m in a position right now where older players - those that are playing professionally (either on a full-time or part-time basis) - take up a big chunk of my time. Playing too much will burn you out and not playing enough will hold you back. If you feel great – that is, have good energy and remain injury-free – every time you step on the court, that’s a good sign; if not look to make some changes.
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