How to design a specific tennis program
A specific tennis program is the only way to really become a good tennis player. Too many players simply follow basic programs that make them work on their groundstrokes. Of course, this is the foundation you need to be able to hit efficient shots, but working on this alone will be very limited.
A specific tennis program will help a player to improve his different strokes, but it will also teach him tactical approaches and, most importantly, it will include a lot of physical training.
Beginners need to spend time repeating shots, but once they improve, a good level of fitness is a must to keep improving. At all levels, beginners or advanced, physical training can help you improve faster.
The more advanced the players, the more specific the tennis training should be and the more physical training will be included. Physical training will work different abilities such as coordination, agility, balance, resistance, strength, flexibility and all of them must be worked on to become a complete tennis player.
Depending on the level, intensity and amount of time spent, the physical training will be different, but each specific tennis program should include some. Adding coordination or balance exercises will help players hit more efficient shots. Agility training will focus more on the movements and quickness of the players. If you look at the professional players, they are all very fast and use great technique while moving. This is a lengthy process and time needs to be spent early on to teach correct footwork or players will be limited.
Strength training is another very important part that must be worked on even with young players. It will help improve your coordination and balance, but above all it will prevent overuse injuries that occur all too often in tennis players. As players get older and better, strength training becomes even more important to become more explosive, more powerful, and faster on the court.
Cardio training should be done to stay fit on the court. Tennis matches can be very intense and long, and players with low stamina will not be able to perform for long. This area can be increased very easily with some consistency and being fit on the court will be a huge advantage compared to other players.
Finally, flexibility is another important part that will help players take efficient shots and move well. If a player is too rigid, he will not be able to perform well. Flexibility training is also very important to prevent injuries that can occur with this intense activity.
A good tennis specific program is then a combination of everything. Of course, you will spend a lot of time learning the different shots and working on your consistency. But it is more efficient to work on specific tennis shots and fitness at the same time. Too many programs focus on spending hours hitting balls without any physical training. Spending less time on the court and more time working on your fitness will bring better results faster.
A specific tennis program must include at least 25% physical training. This will even become more and more important as the level increases. Fit4Tennis will provide you with the right fitness program that will help you improve your tennis game by working on the different areas that players need.