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Strength Training and Conditioning for Tennis

When you watch the game of tennis you can appreciate the power and strength players tdoay have.  On top of that, factor in the fact that matches can last anywhere from 30 minutes to over 5 hours, and  you quickly realize that tennis players have to have extrordinary fitness, power and endurance.  A properly designed strength and conditioning program can help any player elevate his or her game to a new level. 

The USTA Sport Science Department has put together a strength and conditioning program that does not require any fancy equipment or even a weight room.  Originally designed for the USTA National Coaches as an "On the road training manual", these exercises can be used by virtually any tennis player to prevent injuries and enhance performance.

The USTA Strength and Conditioning Program consists of several different components, and you can access exercises in each of these areas by clicking the appropriate link below.  Keep in mind that this is a work in progress; by the end of the year we hope to have a Core Strengthening component as well as sections on Static Stretching and Jump Rope Training.  We welcome your comments and hope you can integrate these drills and exercises into your training program.

Overview of the USTA Strength and Conditioning Program

Dynamic Warm-Up Exercises

Run Form Drills

Movement Training and Tennis Specific Conditioning

Strength Training Exercises

Sample Exercise Program

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