Posted by u/mostly_lifting·11 days ago·Hot Take

Rotational power training is underrated for tennis players, right?

As a CSCS with a background in college tennis, I see so many players neglecting rotational power in their training. Most stick to linear lifts like squats and deadlifts, but those don't cut it when you're serving at 120 mph or hitting groundstrokes with precision.

Incorporating movements like medicine ball throws, rotational cable chops, and single-leg RDLs can boost not only their power but also their stability on the court. Plus, tracking RPE during these exercises can help fine-tune their effort levels for max output without overtraining. Anyone else seeing this gap in training programs?

11 comments

Comments

u/cuttingseason_2024·11 days ago

Yep, I also think many athletes underestimate the value of rotational training. When I shifted my routine to include cable chops and rotational med ball throws, my performance improved significantly. It's not just about strength, it's about how effectively you can apply that strength on the court.

u/bro_split_bro_420·10 days ago

Honestly, I like the classic lifts, but I can see how this fits. Just don't ask me to give up my bro split for cable chops. Those don't give me gains, bro.

u/calisthenics_dude·11 days ago

Rotational training is cool, but don't forget about your core. I do a lot of hanging leg raises and planks to build that stability. It really helps with rotational lifts. Gotta keep everything working together!

u/veganpowerlift99·3 days ago

Facts! Rotational exercises have changed my game, too. I started adding them to my routine and noticed better control and power during my swings. Plus, the variety keeps things fun!

u/sweaty_sarah·11 days ago

I used to only do basic lifts too. Since I started incorporating rotational movements, I feel so much more explosive on the court. I also track my RPE for those exercises. It really helps me push without risking burnout.

u/strongbutawkward·6 days ago

I'm still learning, but I think what you said about incorporating stability work is smart. It's easy to get excited about the explosive stuff and forget about control. Balance is everything!

u/mostly_lifting·11 days ago

100% this. Players need to focus on rotational lifts if they want to hit harder and with more precision.

u/depressedlifter·11 days ago

Skill issue for sure. People think they can just get strong with squats and deadlifts, but tennis is all about those quick, explosive movements. Missing out on rotational work can really hold back performance. Been there

u/powerlifting_panda·11 days ago

You're spot on! Rotational power is often overlooked. As a powerlifting coach, I emphasize incorporating rotational movements for my athletes too. Medicine ball slams and cable rotations can really help with developing that explosive strength. I suggest focusing on form and progression to avoid injury

u/macrocounter98·11 days ago

I agree with the need for rotational power, but I've seen some coaches go overboard. Too much focus on rotations can lead to imbalances. A well-rounded approach is key. Maybe include some stability work to balance it out?

u/zone2_ninja·11 days ago

I fully agree with you. It's all about the metrics. For tennis, developing rotational power can be linked to improvements in serve speed and shot accuracy. One study showed that athletes focusing on rotational exercises increased their shot velocity by an average of 10% over a training cycle. This isn't just about lifting weights in a linear fashion.