TENNIS PHYSICAL TRAINING: THE COMPLETE GUIDE WITH KETTLEBELL

The kettlebell for tennis conditioning?

Physical preparation for tennis is crucial, as the sport requires a unique combination of physical qualities. Players must be able to run around the court for long periods, react instantly to fast balls, hit with power and accuracy, and change direction quickly while maintaining their balance. Without proper physical preparation, tennis players risk injury, poor performance and increased fatigue at the end of a match.

The kettlebell is a fitness tool that has gained in popularity in recent years for its ability to improve strength, power, endurance, agility and balance. Kettlebells are ball-shaped weights with a handle, and are used to perform a variety of exercises. The benefits ofkettlebell training for tennis conditioning are numerous, as the movements of the kettlebell mimic the movements that tennis players make on the court. By integrating the kettlebell into their training, tennis players can improve their fitness and overall performance.

 

Tennis physical preparation

Components of physical preparation for tennis

Endurance

Endurance is one of the key elements of physical preparation for tennis. Tennis players need to be able to run around the court for long periods of time, while retaining the energy and concentration required for accurate shots. Exercises such as running, swimming and cycling can help improve endurance.

Speed

Speed is another important element of physical preparation for tennis. Tennis players need to be able to react quickly to fast balls and move quickly around the court to reach difficult balls. Exercises such as sprints, jumping drills and coordination exercises can help improve speed and responsiveness.

Power

Power is also a key element of physical preparation for tennis. Tennis players need to be able to hit with power to win points and tire out their opponents. Strength training and plyometric exercises can help improve power.

Agility

Agility is a crucial element of physical preparation for tennis, as tennis players need to be able to change direction quickly while maintaining their balance on the court. Exercises such as coordination drills, lateral jumps and high jumps can help improve agility.

Balance

Finally, balance is also an important element of physical preparation for tennis. Tennis players must be able to maintain their balance while making difficult shots and moving quickly around the court. Exercises such as single-leg balancing and yoga can help improve balance.

Exercises commonly used for physical preparation for tennis

There are many exercises commonly used for physical preparation in tennis, including strength exercises to improve power, coordination exercises to improve agility, jumping exercises to improve speed, or running exercises to improve endurance.

Exercises can be performed with or without equipment, depending on the needs of each player. By using exercises specific to tennis physical preparation, players can improve their overall fitness and performance on the court.

Tennis physical preparation 2

Tennis physical preparation with kettlebell

Benefits of the kettlebell for tennis training

The kettlebell is a ball-shaped training tool with a handle, originally from Russia. It has become very popular in recent years for its versatility and effectiveness in physical preparation. It can be used to develop strength, power, endurance, agility and balance.

There are several advantages to using the kettlebell for tennis training:

Improved power and speed:

Kettlebell movements involve several muscle groups simultaneously, helping to develop power and speed in the upper and lower limbs. This improvement in power and speed is essential for the fast, explosive movements needed on the tennis court.

Strengthening :

The kettlebell strengthens the muscles of the whole body, in particular the muscles of the trunk, legs and shoulders. This improves stability and prevents injury.

Endurance development :

Kettlebell exercises require high energy expenditure, which helps build endurance. This is particularly important for tennis matches, which can last several hours.

Improving agility :

Kettlebell movements involve rapid changes of direction and fluid transitions between exercises, helping to improve agility. This is essential for the speed and precision of movements on the court.

Strengthening balance :

Kettlebell exercises require a great deal of stabilization, strengthening balance and coordination. This is particularly important for explosive movements on the tennis court.

Specific kettlebell exercises for tennis training

The following exercises are kettlebell-specific movements that can help tennis players improve their physical preparation.

One-handed kettlebell swing:

The swing is a fundamental kettlebell movement that develops explosive strength and power in the posterior chain. To perform the movement, start in a standing position, holding the kettlebell with one hand. Feet shoulder-width apart, toes turned slightly outwards. Keeping your arm straight, swing the kettlebell between your legs, then use the power of your hips to swing the kettlebell in front of you until it reaches chest height. Repeat the movement in a fluid, controlled manner.

Clean one-hand kettlebell:

The clean is another fundamental kettlebell movement that can help improve power and coordination. To perform the movement, start in a standing position, feet shoulder-width apart. Hold the kettlebell in one hand with the palm facing you. Use the power of your hips to propel the kettlebell over your shoulder into the rack position. Lower the kettlebell back to the starting position and repeat the movement.

One-handed kettlebell snatch:

The snatch is a complex kettlebell movement that can improve power and endurance. To perform the movement, start in a standing position, holding the kettlebell in one hand with the palm facing you. Using a powerful hip extension, bring the kettlebell up from the ground to over your head, arm outstretched. Lower the kettlebell between your legs and repeat the movement.

Goblet squat with kettlebell:

The goblet squat is a muscle-strengthening exercise that can help improve leg strength and core stability. To perform the movement, hold the kettlebell against your chest with both hands. Keeping your feet shoulder-width apart, descend into a squat position, parallel or full flexion if you are mobile enough. Keep your back straight, chest high and abdominal muscles contracted, then return to the starting position.

Turkish get-up kettlebell :

The Turkish get-up is a complex movement that can help improve shoulder stability and overall balance. To perform the movement, start lying on your back with a kettlebell in one hand. Bend the knee of the leg on the same side as the kettlebell, then lift yourself into a seated position. Using your free hand for support, rise to a standing position, keeping the kettlebell above your head. Then return to the lying position, performing the reverse movement.

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Tennis fitness program with kettlebell

Here’s an example of a tennis-specific physical preparation program to be carried out with a kettlebell. The program is structured around two typical weeks, with two sessions per week. You can repeat the program 3 to 4 times, for a total of 6 to 8 weeks of training.

Week 1 – Session 1 :

Warm-up: 5 minutes of skipping rope

3 x 10 One-hand kettlebell swings

3 x 8 Clean one-hand kettlebell

3 x 5 Turkish get-up (each side)

3 x 8 Goblet squats

Stretching

Week 1 – Session 2 :

Warm-up: 5 minutes of skipping rope

3 x 10 Snatch one-hand kettlebell

3 x 8 Single-leg Deadlifts (each side)

3 x 5 Press kettlebell one-handed (each side)

3 x 8 Renegade rows

Stretching

Week 2 – Session 1 :

Warm-up: 5 minutes of skipping rope

3 x 10 Clean and Press kettlebell one-handed (each side)

3 x 8 Bulgarian split squats (each side)

3 x 5 Windmill kettlebell (each side)

3 x 8 Goblet squat kettlebell

Stretching

Week 2 – Session 2 :

Warm-up: 5 minutes of skipping rope

3 x 10 Swing kettlebell one-handed

3 x 8 Deadlifts single-handed kettlebell (each side)

3 x 5 Rack carry (each side)

3 x 8 Halo kettlebell

Stretching

 

It’s important to note that training sessions should be tailored to the fitness level and individual abilities of each tennis player. It is also important to take into account rest and recovery days to avoid injury. This program can be modified according to the specific needs of each player and their performance objective.

 

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