Think top-to-toe
Your entire body needs to be strong for tennis – for example, 50% of the power of a forehand comes from the legs and trunk – so if you’re complementing tennis with weights, work on the legs, core and back, as well as arms and shoulders.
Adapt your game
As equipment has got more technical, the game has got faster. “To cope with this power have two types of swing – a full one and an abbreviated one,” says Simon Jones, top performance coach at the National Tennis Centre. “The shorter swing allows you to react to fast, powerful shots. Swing fully at every ball and you’ll either miss or hit it badly – you should always be hitting it when it’s in front of your body.”
Get evaluated
If you suffer repetitive injuries, ask a coach to look at your technique. For example, according to the US Tennis Association, if your hips don’t rotate when you serve, it puts 28% more load on the elbow to achieve the same ball velocity.
Work all your systems
“Tennis recruits a variety of energy systems, not just aerobic,” Jones says. “To get better at the fast, anaerobic sprints needed, exercises such as shuttle running or sprints down the lines on a court will boost the explosive power in your muscles.”
Don’t try this at home
If Wimbledon fever gripped you, be warned: “Don’t try to emulate Rafael Nadal – he’s unique in the power he produces,” Jones says. “Try to hit as hard as he does and you’re unlikely to control the ball. Tennis is a game of timing first, power second, so use the pace of your opponent’s ball to send it back – you don’t necessarily need to add speed.”
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