The Sports Doctor: Try weight training for tennis
Published 3:36 pm, Monday, July 20, 2015
Weight lifting not only makes us feel better, but early research has shown significant gains in physical capacity as well as an improved tennis performance. Researchers found that players had greater ability for short bursts of power —to run down a ball, body fat had decreased for improved muscle mass, grip strength improved for some, both backhand and forehand stroke speed improved, and the average serve increased over 15 miles per hour.
Weight training is also beneficial for maintaining bone density which decreases one's risk for osteoporosis (brittle bones).
There are, however, precautions to take when starting a weightlifting program, especially if one has arthritis in the joints. It is always important to do some stretching exercises before you begin and then start with a lighter weight, slowly building up to a heavier weight.
The weight training program should be at least 20 to 30 minutes two or three times per week for improved results and do not expect them for at least a few months. The program should encompass an entire body workout including leg presses, bench presses, shoulder press, dumbbell raises, arm pull downs, Pull-ups, and calf, back, arm and wrist curls.
Proper shoe gear is important for maximum performance; and if there are any biomechanical foot imbalances, a corrected orthotic insert should be used. Always practice safety when weight training by having an instructor or spotter nearby.
Most important, always keep a positive attitude and increase in moderation.