what kind of running exercises should i do to improve my tennis fitness ?
i would like to know what kind of running drills or exercises i could do to improve my reaction time and explosive sprinting towards a ball , basically tennis movement on court. i currently do some interval training , long distance running ( once a week for general fitness) and gym workouts with light weights and lots of reps, what should i change/add to my weekly workout ?
Tennis is a sport that requires dynamic movement and balance. To prepare properly for tennis, the player must train with dynamic movement. The days of running 6 miles to get in shape for tennis are gone. Sport Scientists are now recommending interval training. There are all sorts of workouts that can benefit the tennis player. Here are some recommendations:
TRX suspension training: You can find this product on the internet. I am currently using it and I notice a great difference in overall strength — primarily in core and balance.
Kettle Bell Training: Start with 1 kettle bell that weighs 15 to 25 pounds and you can finds all sorts of swinging exercises on the internet. The swinging is dynamic movement and your core is constantly at struggle to keep you balanced.
There are several trainers published on youtube.com that are sharing their workout programs. Bodyrock.tv would be a great reference for the type workout tennis players needs. The dynamic, functioning movement of this type of workout will have you prepared for your physically challenging matches.
Jump rope intervals mixed with yoga poses are great for tennis. The coordination and quick stepping followed by poses that will benefit balance, strength, and flexibility guarantee an excellent tennis workout.
Running long distances does not benefit tennis greatly. Running short intervals, stopping, starting, and changing directions is really ideal. Intense training at 20 second intervals will train your body to work hard and fast, and recover quickly.
Anyone that plays tennis 3 or more times per week (especially singles) won’t need to work out for more than 30 minutes at a time, or more than 3 or 4 times per week.