4. Use Multiple Joints
Single joint strength (e.g. leg extension machine, bicep curls) develops strength in the wrong areas. If your strength doesn't transfer to the court, then what's the point of having it?Machines that isolate have a limited place in the preparation of a tennis player.
5. Train with Explosiveness
Some people feel that explosive moves are dangerous. If you want quick racquet speed and to hit with power, then training explosively is a must, because it mimics what happens on court.
6. Train Movements, Not Muscle Groups
Isolated muscle group training (outside of rehabilitation) has no place in your routine. Focus on strengthening specific movements by using your body to work in an integrated fashion.
7. Train Unilaterally and Multi-planar
Most strength training programs train you in one plane (sagittal) with bilateral, or two, movements.
However, the majority of tennis takes place in all three planes simultaneously with many movements. Some 85 percent of the gait cycle (walking, running) is spent with one leg in the air. Most of the shots you play rely on the dominance of one leg.
More: 7-Minute Footwork Drill
All your leg training should include exercises such as split squats, step ups and lunge variations.
8. Use All Three Methods
A well-balanced workout should include dynamic effort, max strength and repeated effort exercises.
Traditional strength training programs have wrongly borrowed from outdated body building concepts and focused overwhelmingly on building max strength. However, you need to remember that the most important factor is the rate of force production. In the world of sport, speed is king.This method, known as dynamic effort, uses relatively lighter weights moved at max speed.
Your workout routine should also employ max strength exercises, which involves lifting heavy loads, and the so-called repeated efforts method, exercises that use multiple sets and reps.