PLAYER DEVELOPMENT

STRENGTH & CONDITIONING

The Dynamic Warm-up

Gone are the days when static stretching was prescribed as a part of a warm-up plan for tennis. While static stretching is still important after parctice, today's warm-up should focus on getting the body warm and the heart and muscles ready to play. Learn more about how a dynamic warm-up can be incorporated into your tennis plan.

This sample plan for college tennis players has been designed to give college tennis coaches and strength and conditioning coaches ideas as to how the conditioning sessions can be organized to prepare players for their seasons.
 

Athletic Development Drills

This collection of videos focuses on athletic development in athletes aged 10-14.

Biomechanics Fundamentals 
Biomechanics is the study of the causes of human motion, so tennis biomechanics is essentially the science/ mechanics tennis technique. 

Development of Racket Speed 
As every rally in tennis starts with a serve, it is logical to assume that this stroke could be described as the "ultimate weapon" of the game.  The powerful serves of players such as Ivanisevic, Sampras and Becker have had such an effect on the game that many people have suggested that the rules be changed to limit play to a single serve. 

Footwork Drills for Tennis Players 
Quick feet are an asset to tennis players at all levels.  Foot speed and coordination can be improved by performing drills that require strength, balance, and explosiveness. 

Racket Selection 
The rackets players select will strongly affect their tennis play. Biomechanics research is uniquely qualified to provide information for racket selection, as the mechanical behavior of both the racket and the player's body must be understood to make good choices.

Skill Learning - Motor Control 
Another major area of expertise of a good coach is an understanding of the usual sequence for learning tennis skills.  This knowledge allows coaches to put together a thoughtful sequence of experiences commonly called a learning progression.

Stroke Fundamentals 
Grips, footwork, preparation, stroke patterns, and follow-through. 

The Ball Toss 
There has been a long-standing argument about where the ball should be hit on the serve. Should the ball be hit exactly at the top of the toss, or should it be hit on the way down?

The Five Controls of the Ball 
The five primary controls of the ball are depth, height, direction, speed, and spin.  Mastery of these controls is essential to mastery of tennis stroke production.

The Kinetic Chain 
The parts of the body act as a system of chain links, whereby the energy or force generated by one link (or part of the body) can be transferred successively to the next link.

Tennis Specific Drills to Improve Quickness on Court
What’s the best way to help your players improve their tennis?  By playing and practicing tennis skills of course.  Therefore, much of the training for tennis should be sport specific.  Especially when it comes to footwork. 

 

 

Contact:
Satoshi Ochi, Head Strength and Conditioning Coach, Ochi@usta.com

Brent Salazar, Director of Performance, Brent.Salazar@usta.com

 
 

 
 
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