Strength training plays a crucial role in enhancing an athlete’s performance across various sports by complementing key training components such as technical skills, tactics, physical conditioning, and mental preparedness. When integrated effectively, it equips athletes with the tools needed to optimize their capabilities.

In tennis, strength is a foundational element for achieving speed, power, and endurance. Without an adequate level of strength, it becomes challenging to develop agility, a robust anaerobic system, flexibility, and mobility (Verstegen, 2003).

Moreover, strength training is essential for injury prevention, especially in a sport like tennis, which involves repetitive and unilateral movements. These movements often result in muscle imbalances that heighten the risk of injuries in areas such as the shoulders, back, elbows, knees, and ankles (Kibler & Chandler, 1994). To address these issues, a targeted strength training program is necessary to correct or prevent such imbalances and ensure the longevity of an athlete’s career.

Definition of Force

The mechanical concept of force refers to any cause capable of modifying the state of rest or motion of a body, expressed as a vector with a given magnitude and direction (F = m × a). While this definition is universally accepted, muscle strength encompasses more, particularly its role in developing motor skills. Muscle strength is the ability to apply force to overcome resistance, making it a fundamental component of athletic performance (O’Sullivan & Schmitz, 1998).

Why Strength Training Matters in Tennis

A tennis-specific strength training program aims to develop “highly innervated muscles with explosive ability,” enabling players to serve faster, hit heavier shots, and move with greater agility and speed on the court (Verstegen, 2003).

Dispelling Myths

Contrary to common misconceptions, strength training does not make players slower, less agile, or stiff. Poorly designed programs might, but appropriate training enhances flexibility, energy efficiency, posture, and overall performance (Fox, 1984; Rash, 1979).

Benefits of Strength Training

Strength training improves:

Work capacity and body composition (increased lean mass and fat-loss).

Tissue growth, hormonal balance, and protein synthesis.

Muscle balance and immune system function, reducing injury risks.

Psychological effects, boosting players’ confidence (Folkins & Sime, 1981; Tucker, 1983).

Types of Strength and Their Role in Tennis

Strength Endurance

The ability to sustain force over time while resisting fatigue. It ensures proper form and execution throughout matches.

Static Strength

Stabilizes joints for efficient energy transfer, crucial for power and control in tennis.

Maximal Strength

The maximum force generated during voluntary contraction. For tennis, relative strength is more critical than absolute strength as it impacts agility and speed.

Power

The ability to produce maximum force in minimal time, including:

Starting strength: Initial force production (up to 250ms).

Explosive strength: Maximum acceleration capacity (above 250ms).

Reactive force: Leveraging muscle elasticity for acceleration.

Optimal Strength

Combines all strength types tailored to a player’s age, style, development stage, and playing surface.

Age-Specific Strength Training Recommendations

Strength training in tennis is tailored to the athlete's age and developmental stage. For boys aged 6–9 and girls aged 6–8, the focus is on bodyweight exercises and playful activities with light medicine balls to activate neuromuscular coordination. As athletes grow, from ages 9–12 for boys and 8–11 for girls, the emphasis shifts to regular training that enhances motor learning and development. During the 12–16 age range for boys and 11–15 for girls, sessions become shorter (under 30 minutes) and more frequent (2–3 times a week), with a focus on strength increases post-PHV (Peak Height Velocity), introducing basic Olympic lifts. For those aged 16–18 (boys) and 15–17 (girls), strength training targets muscular imbalances and assesses strength deficits, guiding either hypertrophy or Rate of Force Development (RFD)-oriented exercises. In adulthood, training continues regularly, aiming to address any weak points and optimize performance for long-term success in tennis.

In summary, an effective strength training program for tennis integrates stability, corrective exercises, and strength work (maximal and explosive), alongside court drills targeting speed, agility, and power. This holistic strategy promotes peak athletic performance, minimizes the risk of injuries, and supports sustained success throughout an athlete’s career.