Preseason Strength and

Conditioning for
Collegiate Tennis Players
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Tim ‘‘Red’’ Wakeham, MS1 and Rich Jacobs, MS2

1
Athletics Department, Michigan State University, East Lansing, Michigan; and 2Athletics Department, Xavier
University, Cincinnati, Ohio

SUMMARY
TENNIS HAS BEEN CHARACTER-
IZED AS A FAST-PACED GAME
THAT REQUIRES PRECISE MOVE-
MENT COORDINATION, AGILITY,
EXPLOSIVE STRENGTH, ENDUR-
ANCE, AND STRATEGIC SKILL
MASTERY. THESE OUTCOMES
CAN BE ACHIEVED BY ADHERING
TO AN ANNUAL PLAN CONSISTING
OF VARIOUS PHASES. THE
OBJECTIVES OF THIS ARTICLE ARE
TO BRIEFLY REVIEW OFF-SEASON
STRENGTH TRAINING; TO PROVIDE
AN IN-DEPTH EXAMINATION OF
PRESEASON STRENGTH AND
POWER TRAINING; AND TO RE-
VIEW PRESEASON GENERAL AND
SPORT-SPECIFIC CONDITIONING.
OFF-SEASON
fter the collegiate tennis season
include biking, swimming, elliptical
training, general calisthenics, and yoga.
WEIGHT TRAINING
Specific weight training and condition-
ing for tennis begins after the initial
active rest period. A nonlinear perio-
dized approach is used for the strength
and power training. The terms non-
linear and undulating are being used to
describe a systematic altering; rotation;
and coupling of exercises, set and
repetition (rep) schemes. The non-
linear plan accomplishes planned var-
iation, optimal work, recovery, and
growth (24). Furthermore, the undu-
lating periodization structure allows
the freedom to make use of relatively
light training intensities on days pre-
ceding difficult in-season practices or
competitions.
The nonlinear plan varies in intensity
and volume in an undulating fashion to
avoid neural fatigue and maximize
various torso stability and mobility
exercises. Hamstring exercises are spe-
cifically emphasized with the female
athletes to increase hamstring strength
and knee stability. Set and rep schemes
for auxiliary and core lifts are varied.
However, rep targets for some of the
auxiliary lifts are not decreased as
much as the core lifts as a result of
observed declines in technique because
of heavy workloads.
Tennis players begin weight training by
selecting resistances that allow them to
achieve the assigned number of reps
with good technique during the per-
formance of each set. When the
assigned rep targets are accomplished,
the athletes increase the resistances
used the next time they perform that
particular day’s prescription. Because
individuals vary in their ability to
recover and progress, there are occa-
sional days when a player is instructed
to lower their workout volume and/or

A comes to an end, tennis players

begin a periodized strength and
power program that includes the fol-
lowing: a 2-week active rest period is
instituted immediately after the season.
An active rest period assists in the
players’ mental and physical rejuvena-
tion and recovery (13). During this
time, athletes stay fit using alternative
conditioning modes to tennis-specific
strength and conditioning. These
lower intensity activities are prescribed
to allow healing of tissue microtraumas
and to provide emotional recovery
from the high-intensity in-season train-
ing (17). Example active rest activities
strength gain (5). Specifically, target
reps and sets are changed every
workout of the training week to create
training variation and bring about
intensities to assist with recovery. This
structure provides progressive over-
load using mostly multi-joint, multi-
set, multi-mode (equipment) exercises,
alterations in volume and intensity.
and also directing the athletes through
Over time, the total work volume is
multiple cardinal planes to optimize
decreased at a slow rate, whereas
muscle strengthening (3,27).
intensity is gradually increased.
Core lifts are primarily multi-joint
exercises, whereas auxiliary lifts are
generally single-joint exercises. Core
lifts include the front lunge, squat, step-
up, bench press, rows, shoulder press,
KEY WORDS:
and pull-downs. Auxiliary lifts include
leg curls, gluteal/hamstring bridges, tennis; preseason; periodization; power;
calf presses, shoulder raises, and conditioning; sport-specific; strength

86 VOLUME 31 | NUMBER 4 | AUGUST 2009 Copyright Ó National Strength and Conditioning Association
TRAINING CYCLES
ENDURANCE WEIGHT TRAINING
PHASE
Collegiate tennis players begin strength
training by performing a progressively
overloaded 6-week endurance phase.
See Table 1 to understand the annual
training calendar. Table 1 shows how
each training phase transitions and
builds from one goal and phase to
the next in relation to the competitive
season.
The purposes of the endurance phase
are to reintroduce athletes to the
demands of strength training, opti-
mally prepare them for successful
performances in later phases, and pro-
vide planned variety. Accordingly, the
intensity is somewhat low, and the
volume is relatively high. Set and rep
schemes vary on training days between
1 3 20, 3 3 8, and 2 3 12. A 1-week
active rest period is assigned after the
6-week endurance phase.
Table 1
Training calendar
January 5 to May 15: in-season
phase
May 18 to May 23: 2 weeks—active
rest
May 25 to July 10: 6 weeks—
endurance phase
July 13 to July 17: 1 week—active
rest phase
July 20 to September 4: 7 weeks—
hypertrophy phase
September 7 to September 11:
1 week—active rest phase
September 14 to October 30:
7 weeks—strength phase
November 2 to November 13:
2 weeks—active rest phase
November 16 to December 25:
6 weeks—preseason phase
December 28 to January 2:
1 week—active rest
January 3: in-season phase
Table 2
Strength training workout
Preseason strength training phase
Goal—Increase sport-specific power
Rest—2.5–3 min between sets and exercises
Strength training intensity—select resistances that allow completion of
assigned repetitions with good technique
Tempo—Tuesday and Thursday power exercises are done as explosively
as possible. Strength lifts are done at a pace of 2-s concentric/3-s eccentric
Dumbbell single-leg squat with mini-band around knees (Figure 1)
Tri-planar lunges with weighted vest and/or dumbbells (Figures 2a–c)
Weighted cable horizontal push/pull (Figures 3a and 3b)
Low split cable lift with rotation (Figures 4a and 4b)
Dumbbell step-ups
Dumbbell single-leg deadlift
Weighted cable carioca
Squat and press
Oblique free crunches
Stretch
HYPERTROPHY WEIGHT (1). Daily set and rep schemes vary
TRAINING PHASE between 1 3 13 repetition maximum
A 7-week systematically overloaded (RM), 3 3 4 RM, and 3 3 9 RM.
hypertrophy phase is then introduced. Specific weight loads are assigned to
The hypertrophy phase is used to achieve RM at specified rep targets.
optimally affect strength development RM means that each set is terminated
via larger muscle mass having greater only after an inability to perform
potential for strength gain (46). Train- another rep within technical parameters
ing volume is kept relatively high, has occurred. RMs are used with
whereas intensity is moderate to pro-
duce increases in muscle size. Some
variety is also introduced in the form of
a small number of new exercises.
Variety in exercise selection may result
in optimal muscle strengthening (39).
Set and rep schemes vary each day
between 1 3 15, 3 3 6, and 2 3 10. A
1-week active rest period is given after
completion of the hypertrophy phase.
BASIC STRENGTH WEIGHT
TRAINING PHASE
A 7-week basic strength phase is
implemented after the hypertrophy
segment. Intensity is increased, and
the total number of exercises is de- Figure 1. Dumbbell single-leg squat
creased to stimulate maximum motor with mini-band around
unit recruitment and muscular strength knees.
Strength and Conditioning Journal | www.nsca-lift.org 87
Preseason Strength and Conditioning
Figure 2. (a) Forward lunge with weighted vest. (b) Lateral lunge with weighted vest. (c) Rear lunge with weighted vest.
strength sets to ensure maximum or
near maximum efforts in order to elicit
maximal motor unit activation (12).
The last week of the 7-week basic
strength phase is used to provide varia-
tion in the form of 2 power training
days. Loads on some core (power
exercises) are varied between 30 and
60%, and players are instructed to
intend to maximally accelerate all
training loads (whether using their body
or a light or heavy weight) (35). A key
stimulus for enhancing the rate of force
development is maximum voluntary
effort (intent) to develop force as fast
Figure 3. (a) Weighted horizontal push/
pull start position. (b)
Weighted horizontal push/
pull finish position.
88 VOLUME 31 | NUMBER 4 | AUGUST 2009
as possible (53). A 2-week active rest
period is given to optimize mental and
physical recovery. The ‘‘preseason’’
phase follows the strength cycle.
PRESEASON
POWER PHASE
The major goal of the preseason phase
is to increase sport-specific muscular
power. Some of the specifics of this
preseason phase follow. Players strength
train 3 d/wk to positively influence
sport-specific power (43) (Mondays,
Wednesdays, and Fridays). Intensity
is increased and total volume is de-
creased from the basic strength phase.
Decreased volume is achieved via a
reduction in reps and total exercises
performed. Set and rep schemes are
varied on each of the training days
between 1 3 12 RM, 3 3 3 RM, and
3 3 8 RM.
Core and auxiliary lifts used during this
phase include tri-planar lunges, single-
leg squats with a mini-band, dumbbell
step-ups, cable backpedals with a mini-
band, cable cariocas, single-leg dead-
lifts, cable push/pulls, shoulder presses,
pull-downs, and various torso stability
and mobility exercises. Mini-bands
worn slightly above knee level and
around the legs are used on some
lower-body movements to try and
positively influence gluteal activation.
An example sport-specific strength
training prescription is given in Table 2.
In addition, see Figures 1–4 for exam-
ple exercises.
On Tuesdays and Thursdays, sport-
specific plyometric and ballistic
exercises are assigned to optimally
influence power output (29,50). Players
are instructed to demonstrate maxi-
mum intent and effort (.90% of
maximum voluntary effort) to develop
force as fast as possible using sport
movements demonstrating optimal
movement efficiency and precision
(7,29,42). Full recovery is provided
between the maximal efforts of each
drill to try and ensure precise move-
ment efficiency and speed of execution.
Example sport-specific power prescrip-
tions are given in Table 3. In addition,
see Figures 5 and 6 for power exercises.
A post-workout stretch or foam roll
routine is performed after each strength,
conditioning, and power routine is
concluded to warm down physically
and psychologically while enhancing
also flexibility (44). It is important to
note that these modalities are not used
to enhance between training session
recovery. A majority of current research
suggests that blood lactate levels return
to baseline well before the athletes’ next
training session without the use of these
modalities (6). In addition, there is little
scientific evidence showing any im-
proved recovery benefits from post-
workout stretching and foam rolling (6).
The stretch and foam roll portion of the
workout is used as a psychologically
pleasant warm down and to enhance
team camaraderie.
IN-SEASON WEIGHT TRAINING
PHASE
The goal of the in-season phase is
to maintain strength, power, and

Figure 4. (a) Low split cable lift with rotation start position. (b) Low split cable lift with
rotation finish position.
conditioning while avoiding overtrain-
ing (24). The training cycle of in-season
is similar to that of the preseason. The
differences are a gradual decrease in
volume because of the amount of time
athletes spend on the tennis court and
occasional fluctuations in intensity to
provide training variety. The decrease
in volume is achieved through a re-
duction of training days and total
number of exercises performed.
CONDITIONING
The conditioning of tennis players
is a multifaceted process. Optimal
tennis conditioning for the rigors of
the collegiate tennis season consists
of a combination of aerobic and
anaerobic fitness, muscular endurance,
speed, agility, quickness, and flexibility
(8,11,40).
DYNAMIC WARM-UP
A dynamic warm-up is used to increase
blood flow, flexibility of muscles and
tendons, and core body temperature
and to enhance muscular range of
motion (21,32,45). The warm-up is
performed for approximately 7–10
minutes. This period and the resultant
temperature increases of muscle tissue
and core body temperature may de-
crease injury rates during the sub-
sequent activity (2,45). The dynamic
warm-up uses ground-based movements
that mimic the patterns that will be
used throughout the training session
(23,34). Selected movements include
forward and backward skips and jogs,
shuffles with 180° turns, skipping and
jogging with 360° spins, forward and
backward step-overs (prances), for-
ward and backward lateral bounds,
and ‘‘C’’ skips.
PRESEASON ANAEROBIC
GENERAL CONDITIONING
Tennis players perform progres-
sively more challenging ground- and
treadmill-based anaerobic sport-specific
energy system development exer-
cise on Mondays and Fridays during
the preseason. Example conditioning
workouts are given in Table 4. Pro-
gressive overload of players’ sport-
specific energy systems is achieved
using specific rest to work ratios along
with sport (position specific) move-
ment patterns to optimize transference
to sport performance (20,42). Condi-
tioning sessions incorporate a dynamic
warm-up to enhance neuromuscular
stimulation (22,34). Static stretches are
not used before exercise or during
warm-ups because of the possibility of
decreased neural activation (8,19,26).
PRESEASON SPORT-SPECIFIC
CONDITIONING
Ground-based speed and agility pro-
grams are developed based on the
Strength and Conditioning Journal | www.nsca-lift.org
specific energy systems used during
tennis match play (20). To this end,
interval training is prescribed. Interval
training allows for large volumes of
maximal efforts for repeated trials (20).
Conditioning workouts start with a 1:4
work to rest ratio to specifically
challenge the anaerobic energy system.
Rest times are systematically decreased
to elicit a conditioning response (4). A
cumulative workout distance of be-
tween 1.5 and 2 miles is prescribed to
achieve optimal improvement (2,4,20).
The ability to move fast laterally, have
optimal reaction time, and first-step
quickness may improve performance
of the tennis athlete (35,38). Sport-
specific starting positions are used as
a method to positively influence sport-
specific movement transfer. Examples
first steps used include the split,
crossover, shuffle, and drop steps.
Based on the principle of specificity,
most drills are performed on the tennis
court to encourage a positive transfer
of learning (4,31). However, occasional
conditioning sessions are performed
on turf or field grass to avoid over-
training due to high work volumes on
the tennis courts. Sport-specific move-
ment patterns are prescribed to max-
imize sport-specific conditioning and
refine sport-specific mechanics (54).
Example sport-specific movement pat-
terns that are performed on the tennis
court using the lines as guides include
base-base, base-net, base-far service,
base-near service, and net-base back-
pedal sprints. Sprints are performed for
distances of 5–20 yd, depending on
the drill.
A combination of general linear speed
and general multi-directional agility
training is also done. For example,
the ‘‘M’’ drill, box drill, and pro-agility
drill are popular patterns because they
allow for forward, lateral, and back-
ward movement encompassing the
entire court. Tennis ball drops and
visual change of direction drills are
also added to increase reaction time
using a visual stimulus. Short sprint
races using a combination of visual,
auditory, or sport-specific starts are
89
Preseason Strength and Conditioning

Table 3
Sport-specific power prescriptions

Tuesday
Keiser explosive hip rotation + low row 2 3 5 EA. (Figures 6a and 6b)
Keiser explosive rotational snatch 2 3 6 EA (Figures 7a and 7b)
Four-way explosive band bound 2 3 15 s EA
Keiser explosive resisted/assisted continuous crossovers 3 3 3 EA
Free explosive continuous crossovers 3 3 3 EA
Keiser resisted/assisted shuffle 2 3 3 EA
Free explosive shuffle 2 3 3 EA
Rapid response explosive base rotations (fast footwork drill) 2 3 10 s
Long-response explosive band jumps
(maximal countermovement jumps) 3 3 6
Band ankle mobility movements
Inversion/eversion 1 3 20
Circles 1 3 20 EA Figure 5. (a) Keiser explosive hip rotation
and low row start position.
Achilles 1 3 20 EA (b) Keiser explosive hip rotation
and low row finish position.
Stretch
Thursday purposeful elbow drive, a straight back,
relaxed shoulders, and keeping the
Keiser explosive sprint to forehand 3 3 3 EA
head and eyes up (18).
Free explosive sprint to forehand 3 3 3 EA
Keiser explosive sprint to backhand 3 3 3 EA
Free explosive sprint to backhand 3 3 3 EA
Keiser explosive torso/hips rotational punch 3 3 5 EA
Sparq explosive tri-planar (10%) resisted sprint (backpedal/crossover
step/sprint) 2 3 3
Free explosive tri-planar sprint 2 3 3
Rapid response sl side to side (fast footwork drill) 2 3 10 s
Rapid response forward/backward (fast footwork drill) 2 3 10 s
JC band lateral includes jumps (bilateral progressively higher incline jumps
back and forth over a band) 3 3 1
Medicine ball throws 2 3 10
Stretch
EA ¼ each; SL ¼ single leg.

also used to improve first-step quick- contingent feedback is given to each

ness (18).
Many players enjoy positive rivalry, so
the competitive environment inspires
maximum efforts (15). Specific
player so that immediate corrections to
Figure 6. (a) Keiser explosive rotational
technique are made. Specific technical snatch start position. (b)
instructions include demonstrating Keiser explosive rotational
efficient lower-body triple extension, snatch finish position.

90 VOLUME 31 | NUMBER 4 | AUGUST 2009

 Table 4 Treadmill training is in addition to the
Indoor/outdoor conditioning workouts ground-based training, occurring once
per week. Example conditioning work-
Indoor (treadmill) workout outs to be completed indoor (treadmill)
Warm-up: dynamic warm-up or jog 5 min at 60% effort and outdoor (court) are given in Table 4.

Interval 1: sprint using sport-specific start 30 s: jog 30 s WARM-DOWN

Post-workouts are followed by a warm-
Interval 2: sprint using sport-specific start 30 s: jog 30 s
down consisting of a light jog and static
Interval 3: sprint using sport-specific start 30 s: jog 30 s stretching lasting 30 seconds to 1
minute per muscle group (2). Stretch-
Interval 4: sprint using sport-specific start 30 s: jog 30 s
ing after activity has been shown to
Interval 5: Sprint using sport-specific start 30 s: jog 30 s decrease muscle stiffness and soreness,
remove unwanted waste products, and
.
increase flexibility (22,44). Examples
Interval 25: sprint using sport-specific start 30 s: jog 30 s include single-leg hamstring stretch,
laying piriformis/glute, side-lying
Cool-down: 3 min at 3 mph—Stretch
quadriceps, and butterfly groin.
Outdoor workout
RECOVERY
Warm-up: dynamic warm-up or jog 7 min at 60% effort Training recovery is important to
Use different starting positions (back, front, knees) and first steps (drop step, become a better athlete (10). Recovery
crossover etc.) and basic agility patterns (sprint, carioca, shuffle, backpedal) can be attributed to many factors such
as nutrition and time off. Although
20 yd pro-agility—perform 16 explosively hard/competitive intervals
each factor serves a purpose, a combi-
(sprint right 5 yd, left 10 yd, right 5 yd)
nation of these components may be
40s—perform 16 explosively hard/competitive intervals best for enhancing recovery (33,37).
30-yd squirm—perform 16 explosively hard/competitive intervals (sprint 10 yd NUTRITION
and spin around, sprint 10 yd spin around, sprint 10 yd)
Post-workout nutrition is an important
5—perform 20 explosively hard/competitive intervals aid in recovery. To promote optimal
recovery, carbohydrates in a ratio of 1.2
Musketeer ‘‘M’’—perform 16 explosively hard intervals (start on right side of
g
kg21
h21 should be consumed within
first cone. Sprint 10 yd to second cone and backpedal 5 yd to the third
cone, sprint 5 yd to fourth cone and backpedal 10 yd to fifth cone). 30 minutes after the workout (41).
Shuffles, backpedals, cariocas, and sprints are all interchangeable for the Depending on the intensity of training,
different transitions. carbohydrates should continue to be
consumed every 30 minutes for the
Cool-down: 3 min at easy pace—stretch next 2–5 hours (9,49). A combination
of protein and carbohydrates has been
There are many different ways to train effective for increasing short distance/ shown to stimulate protein synthesis
for explosion while conditioning. For duration sprint speed, there are limi- after workouts (41,48). Karp et al. (25)
example, Myer and Ford (36) have tations to this type of training. Tread- suggest chocolate milk as a suitable
shown that a combination of tread- mill running allows for only linear source for post-workout recovery be-
mill- and ground-based training may training and the use of sport-specific cause it has similar characteristics of
be an effective way to increase short starts is not an option. many carbohydrate replacement drinks.
distance speed strength qualities. Ac- Sport-specific programs are designed REST
cordingly, players implement incline based on the energy systems used in Taking time off is important because it
running protocols to emphasize quad- tennis (20). Athletes are given the allows the body to recover physically
riceps and gluteal activation and freedom to choose the tennis-specific and mentally (4,28). The most current
enhance speed strength qualities programs they would like to perform. studies indicate that 48–72 hours of
(47). This quadriceps and gluteal After they choose a program, they recovery should be sufficient to allow
strengthening has been shown to be progress for at least 3 weeks by in- the peripheral and central nervous
most important for very short distan- creasing speed by 0.2 mph or increasing system to return to baseline perfor-
ce/duration sprints (52). the incline grade by 0.5%. This pro- mance levels (16,33,51). Active rest
It is important to note that although gression will occur every time the such as low-intensity cycling can help
incline treadmill-based sprints can be program can be completed successfully. clear lactic acid out of the muscle

Strength and Conditioning Journal | www.nsca-lift.org 91

Preseason Strength and Conditioning
tissue, resulting in a faster recovery
(14,30).
CONCLUSIONS
As collegiate tennis players continue to
compete year round and at high levels,
it is more important than ever to
develop an annual plan. The plan
should consist of various segments
each building off of the former. All
phases should progressively emphasize
the important physiological and skillful
aspects of tennis preparation. Variation,
recovery, and growth opportunities
based on the competitive and aca-
demic calendar should be scheduled
into the program. The plan should also
be easily amendable for any situational
changes that may be needed along
with individualization based on the
specific rate-limiting factors of each
player. More specifically, the preseason
cycle should use the strength and
conditioning from the prior phases as
a spring board to begin and optimally
enhance the execution of power and
endurance tennis skills.
Tim ‘‘Red’’
Wakeham is
the director of
strength and con-
ditioning for
Olympic Sports at
Michigan State
University.
Rich Jacobs is
an assistant
strength and
conditioning coach
at Xavier Univer-
sity.
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