Introduction
Muscular strength and endurance are the cornerstone of enhanced performance and injury prevention in tennis. By building strength and endurance in muscles and joints, players can withstand the rigours of long matches and intense practice sessions, significantly reducing the likelihood of injuries.
Increasing muscular strength fosters recovery and enhances resilience against muscle damage and soreness. Endurance, which is the ability to maintain the needed strength levels over an extended training or match timeframe, is equally crucial (1). Effective training should thus focus on sustaining strength through numerous repetitions, as fatigue during matches can impair mechanics and performance (1).
Fatigue is a key factor as it can impact proprioception, leading to slower protective responses, decreased joint movement sensation, and impairing performance and force during prolonged play (2).
Effective Training Methods
Optimal results in tennis training come from replicating the sport’s actual demands. Training should challenge the same energy systems, muscle groups, and movement patterns used in competitive play (3)
Strengthening exercises should focus on muscular balance and endurance, especially for the lower arms, with lighter weights (no more than 3.5kg) and higher repetitions (12 to 15) and working equally on both dominant and non-dominant arms (1).
Figure 1. Forearm Supination and Wrist Extension (1) |
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Figure 2. Forearm Pronation and Wrist Flexion (1) |
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Wrist Strength
Wrist strength is pivotal in maintaining racket control and orienting the racquet face correctly during all strokes to ensure the ball follows the intended trajectory and with the necessary spin (2,4)
Flexion/Extension Exercises:
Wrist Extension: Using a dumbbell. Forearm on a table, hand over edge, palm down. Raise and lower wrist slowly, holding each position for 3 seconds. In tennis, the wrist is in extension at the time of impact on all strokes (3)
Wrist Flexion: Same setup as above but with the palm up. Repeat as for extension. In tennis, the service stroke involves an arc of 90° to 100° of flexion/extension (3)
Pronation and Supination Exercises. Figure 3, (c):
Pronation/Supination: Use a dumbbell with weight at only one end (like a hammer). Rest forearm on a table, rotate forearm from palm-up to upright position and vice versa, holding each position for 3 seconds. This mimics the rotational movements during serves and groundstrokes (Figures 1 and 2)
Ulnar and Radial Deviation Exercises. Figure 3, (d) and (e):
Ulnar Deviation: Use a dumbbell with weight at only one end. Stand with arm at side, hold dumbbell with weighted end behind hand. Move weight through a comfortable range without elbow or shoulder movement. This exercise mirrors the wrist deviation seen in serves and forehand strokes.
Radial Deviation: Similar setup but with the weighted end in front. This simulates the wrist positioning in backhand strokes.
Grip Strength Exercise. Figure 3, (f):
Squeeze a tennis ball or putty firmly, hold for 3-5 seconds, and repeat until fatigue. This exercise replicates the grip endurance needed during long matches..
Figure 3. Some wrist exercises (3) |
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Wrist Flexibility
While strength increases, joint range of motion (ROM) and muscle flexibility can decrease, leading to a cycle of microtrauma and scar formation. Flexibility training is essential to counteract the musculoskeletal adaptations caused by tennis. However, maintaining an appropriate balance of flexibility is crucial since excessive flexibility can reduce power output (2).
To maximise the benefits of stretching and minimise the risk of injury, it is essential to follow a proper routine (3):
Warm-Up: Before stretching, warm up for 3-5 minutes or until you break into a light sweat to increase body temperature.
Stretching Technique: Emphasise slow, smooth movements and coordinate deep breathing while you stretch. Inhale deeply, then exhale as you stretch to the point just short of pain; then ease back slightly. Hold for 10 seconds as you breathe normally; then exhale as you slowly stretch farther, again just short of pain. Hold again for 10-20 seconds. Repeat 3 times.
Pain Awareness: If a stretch hurts or if you feel a burning sensation, you are stretching too far.
Consistency: Stretch daily and be consistent with the time of day you stretch. Avoid stretching in the morning, because that is when you are least flexible. An ideal time to stretch is after aerobic activity.
Exercises:
Wrist Flexor Stretch: Straighten elbow, grasp hand with the other, and pull wrist back, holding for 15-20 seconds. Repeat 5-6 times. This stretch enhances the flexibility needed for effective wrist movement during strokes.
Wrist Extensor Stretch: Similar setup but push wrist down instead. This helps maintain the flexibility required for various tennis strokes.
Conclusion
In conclusion, comprehensive wrist and forearm training incorporating strength, endurance, and flexibility exercises can significantly enhance tennis performance and reduce injury risks. By adopting these targeted exercises and techniques, tennis players can build a robust foundation for sustained success on the court.
References
1. Roetert P, Kovacs M. Tennis anatomy. Second edition. Champaign, Il: Human Kinetics; 2020. 229 p.
2. Kovacs MS. Applied physiology of tennis performance. Br J Sports Med. 2006 May;40(5):381–6.
3. Renström P, editor. Handbook of sports medicine and science. Tennis. Malden, MA: Blackwell Science; 2002. 318 p. (Handbook of sports medicine and science).
4. Stuelcken M, Mellifont D, Gorman A, Sayers M. Wrist Injuries in Tennis Players: A Narrative Review. Sports Med. 2017 May;47(5):857–68.
Disclaimer
The information provided on this blog is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or before starting any new exercise program. The exercises described here may not be suitable for everyone, and performing them carries the risk of injury. By attempting any of the exercises suggested on this site, you do so at your own risk. The author of this blog is not responsible or liable for any injury or harm you may sustain as a result of following the recommendations, suggestions, or instructions provided.
For more insights into the common wrist injuries faced by tennis players, check out our detailed blog post on this topic  |
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The wrist plays a pivotal role in a tennis player's performance. Find out more in this article.  |
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