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Strength and Conditioning Articles and Resources

Additional Exercise Techniques 
The core of the body has received a great deal of attention in the past few years; more and more, strength coaches are linking core strength with athletics performance.  But what is the core and why is it important?

Circuit Training for Tennis 
Circuit training is a method of exercising that involves “stations” where calisthenics, machines, free weights, or plyometrics can be used.  This system of training is actually a form of interval training.  The system usually relies on “timed” bouts of exercise, although traditional sets/repetitions may also be utilized.  The athlete will work at each station for a specific period of time with a measured rest or recovery period between each exercise.

Cool Down 
Most players and coaches are familiar with warming up and getting the body prepared to engage in a high-intensity activity.  The cool-down, on the other hand, is less understood but no less important to performance.  A proper cool-down is an essential part of a post-match routine and can aid a player’s physical recovery and preparation for the next practice or match.

Dynamic Warm-Up and Flexibility Training
If you have been to sport science presentation lately it is likely that you have heard some information about dynamic warm-up and flexibility training.   This is an area of training that is receiving more and more attention in the sporting community and many of the conclusions that have been drawn about this type of warm-up are directly applicable to tennis.

Plyometric Exercises for Tennis 
Plyometric exercises are one of the more common ways of training to develop explosive power in sport.  However, there are many coaches who do not know where to begin when trying to incorporate plyometrics into a training plan.

Strength Training for Young Players Part I
Strength training and conditioning are becoming necessities in today’s tennis game as play continues to get faster and players hit the ball with more power from everywhere on the court.  As coaches, players and parents become more aware of this, they want to get their players involved in a strength and conditioning program--often at younger and younger ages.  There are a lot of questions surrounding strength training, especially when we start talking about younger players. Through a series of questions and answers, this article will look at some of the questions and dispel some of the myths surrounding youth strength training.

Strength Training for Young Players Part II
Strength training for children and adolescents has been a hotly debated topic over the years and there still is a great deal of misunderstanding and misinformation being circulated among coaches, players and parents on this topic.  Common questions that are asked regarding strength training are "Will the player develop big muscles?", "Will athletic performance improve?", "Is strength training safe?", and "Is a growth plate injury or stunted growth a possible side effect of strength training?"

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.  Many players work on their movement and footwork skills, but to have the best results they should emulate the particular movements that they will be performing during a match.  I have selected some of the top movement drills used by professionals as well as many of our very best nationally ranked junior players.

Flexibility Training
Like many of you, when I attend a tennis tournament I spend most of my time watching players practice with their coaches.  This years US Open was no exception.  One of the interesting things to watch is how players warm-up prior to practice.  This year, I saw Gustavo Kuerten use elastic bands to warm up his shoulder before he ever hit a ball, and Jelena Dokic skip rope for 5-10 minutes before she walked on the court to start a practice session.  While each player uses his or her own methods, the common factor is that all of these players do some type of warm-up before they do anything strenuous on the court. 

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