Soccer Gears

Aside from acquiring excellent hand- eye coordination, good agility and keen spatial awareness, staying physically in shape is still one of the best tennis tips for great performance on the court.

Dr. Wayne Westcott, fitness research director at the South Shore YMCA and training consultant for numerous national organizations, said that strength exercise would have to be the area to focus on. This is because the sport involves a lot of activity which requires several movements therefore, there is a need to work out all the major muscle groups. In this manner, it ensures an overall balanced development to enhance routine power and lessen risk injuries. 

Here are few of the recommendations for the major muscle groups: leg extensions for the quadriceps, leg curl for the hamstrings, 10 degree chest for the pectoralis major, super pullover for the latissimus dorsi, lateral raise for the deltoids, multi- biceps for the biceps, multi- triceps for the triceps, low back for the spinal erectors, abdominal for the rectus abdominus and four- way neck for the flexors and extensors. Since intensity is the key, use enough resistance to fatigue the target major muscle groups about 50- 70 seconds. Each repetition should be completed in six seconds with two seconds for the lifting and four seconds for the lowering. As the major muscle groups become robust, it is a necessary tennis tip to progressively increase the effort. 

To bring the tennis tips to a higher level, begin with your legs that generate force for ground strokes. The hip abductors also play a major role in weight shifts and lateral motions. In targeting the gastrocnemius and soleus muscles of the calves, doing the nautilus seated calf machine is effective to produce continuous energy in the lower leg muscles. For maximum force progress in the obliques, dominantly used for serves and strokes, executing the dual-action nautilus rotary torso machine is one of the finest tennis tips for this part of the body. 

Research has shown that short-rest nautilus training is an effective means for adding an aerobic component to your strength workout. That is, by moving quickly between machines you can maintain a relatively high heart rate response and attain some cardiovascular fitness benefits. Although tennis matches may involve several sets of play, your strength training program does not require multiple exercise sets. One Properly performed set of exercises is sufficient for stimulus, but you may consider some high-intensity training techniques.

To sum up these tennis tips, Dr. Wayne Westcott said that physical conditioning can definitely improve your practice and game efforts. He added that the cornerstone of physical conditioning is muscular strength, and a stronger athlete is almost always a better athlete.