Tennis training and fitness are interconnected at all levels and cannot be separated to become a good tennis player. Tennis training teaches players the right technique for hits, volleys and serves. Without a good level of fitness, players are always limited.
Tennis training and fitness must be done together to maximize training results. Fitness training must be included in each level. For beginners and young players, fitness training mainly consists of coordination and balance exercises that help the player to be more efficient on the tennis court.
As the level gets higher, fitness training with flexibility training becomes more specific. Agility training will affect specific movements and speed on the court. Moving well and being fast is a basic requirement if a player wants to be able to survive on a good tennis level. The agility training can be carried out before, after or during tennis training on the court. During this time, the player can really focus on their footwork technique and intensity, and once they understand it, they will use it during tennis practice and will be much more efficient in doing their shots.
Another important part of fitness training for tennis is strength training. This is very important to avoid injuries at every level. Strength training also helps players become stronger and more explosive on the field, which can make a big difference to other players of the same level. Beginners follow a very easy strength training plan, but advanced players must fully include it in their schedule. Shots on the tennis court are getting stronger, consistent strength training has to be carried out in order to keep up with the opponents.
Of course, tennis training and fitness both work on the aerobic capacity of the player. Special cardio training, which is done on the side, helps players improve their endurance and more. This makes them much better in the game situation. Good aerobic capacity allows players to be more intense throughout the game and to recover better between points and after the game.
Flexibility training is another important part that should be done every day at least after training. A good level of flexibility allows players to reach balls in extreme positions, but also helps them avoid injuries that can occur on the field.
Fitness training means training all of these skills, strength, flexibility, aerobics and flexibility. All of this must be part of a tennis training program and be done on a consistent basis. At a high level, fitness training should make up at least 1/3 of the total exercise time during the week. Fitness training must be maintained while the players are participating in the tournament because the complexity is to keep improving. One of the biggest mistakes is working on fitness training and then stopping while players are participating in the tournament. As a result, players with lower fitness levels come back from their tournaments. When players practice, tennis training and fitness must be done as evenly as possible and with high intensity. Of course, if players take part in tournaments they will be less fit, but it is very important to do a minimum to maintain their level and to improve even further once they are back from their tournament.