Articles, Blog

Ideal Tennis Player Body: Lean Mean Machine

August 14, 2019

Hello and welcome! My name is Philipp Halfmann and today I want
to talk about the ideal body for a tennis player from a performance-enhancing standpoint
because it may influence your training priorities and we also have some great workouts for you. Generally speaking a tennis player should
have powerful and well-developed legs, a strong core and a lean upper-body because powerful
and well-developed legs allow for a solid base of support and a lowered center of gravity,
which improves the athlete’s dynamic stability, agility, kinetic chain efficiency as well
as accuracy and power during stroke production. A strong core is desirable for any tennis
player because of its importance during stroke production. For more in depth information on core training
take a look at Why Core Training for Tennis Players Is Important. The upper-body should be strong yet lean to
ensure a fluid motion during stroke production – too much muscle mass can impede upon range
of motion, power and destroy the athlete’s “feel for the ball”. This trend becomes evident: Djokovic, Federer,
Murray and Raonic changed their diet and training to become lighter & leaner overall and it
was beneficial for their respective styles of play! The concept basically is that tennis is a
running game where excess weight, be it muscle or fat mass, impedes upon your movement and
change of direction capabilities. Interestingly enough, even though excess weight
may slow players down it can improve dynamic stabilization when the center of gravity is
lowered within the base of support, which is the case for example with pregnant women. This may be an explanation for why female
tennis players can have excess fat on the thigh and buttocks area yet play tennis very
successfully. The same principle doesn’t apply for male
athletes since they tend to store excess body fat above the center of gravity, for example
the belly and love handle area, and hence causing a decrease in performance. In other words, there is a trade-off: on the
one hand excess weight may slow the player down but on the other hand enhanced dynamic
stability has a positive effect on stroke production accuracy and agility. The body as a whole should be well balanced
with regards to flexibility and strength because that allows us to optimize energy transfer
and power while minimizing the risk for injuries. To learn more about it take a closer look
at How Flexibility Impacts On-Court Performance. Ok, so what dictates desirable body composition? One major component that influences desirable
body composition is the style of play of the athlete, for example baseliner or serve-and-volley,
because it influences movement patterns and energy system contributions. For more information on body composition,
style of play and how to improve footwork take a look at Tennis Footwork: How Important
Is It. Of course, we also have some workouts you
may be interested in to optimize your training: First we have 9 Upper Body Strength Exercises
to Correct Imbalances, then 9 Strength Exercises to Prevent Knee Pain and finally a Workout
for Pro Athletes. Well, that’s it again for today’s episode.
As usual, opinions can differ. What’s your point of view? Let us know below
in the comment section. A brand new episode will be available next
Sunday. So make sure you don’t miss it and subscribe! In the meantime I recommend you watch some
of the previous episodes – you should really watch them all! If you like what you saw tell your friends
– I’m sure they will appreciate it. I’m Philipp Halfmann, Thank you for watching
and Auf Wiedersehen! Tennis Conditioning TV episode are licensed
under creative commons. You are welcome to embed these videos, forward
them to others and share these ideas with people you know. Brought to you by Advanced Concepts of Strength
and Conditioning for Tennis; available at Music by Dan O at


  • Reply New Hope Club Philippines May 2, 2016 at 3:24 pm

    thank you for this video. it is very informative

  • Reply Carlo146 Bendaña May 3, 2019 at 11:19 am

    Awesome voice

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