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Posted by u/nurse_on_weights路

CSCS with ex-college tennis background, how to improve rotational power for tennis players?

TL;DR: I'm a CSCS and ex-college tennis player focusing on improving rotational power for tennis. Looking for additional techniques and protocols to enhance training.

As a CSCS and former college tennis player, I've been focusing on improving rotational power for athletes in my training programs. Research shows that tennis relies heavily on explosive rotational movements, especially during serves and groundstrokes. I prioritize exercises like medicine ball throws, rotational cable lifts, and power cleans to develop this aspect.

Incorporating plyometrics can also enhance quickness and power. For example, box jumps combined with a rotational movement can mimic the demands of a serve. I like to program these with lower volume but higher intensity to prevent fatigue during matches.

Additionally, don't forget about proper recovery strategies. Ensuring athletes maintain good flexibility through mobility work and adequate nutrition is key. Adequate protein intake post-training can help with muscle recovery.

Curious if anyone has specific protocols or techniques they swear by for this? Would love to share insights.

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u/betaalanine_bro路

Power cleans are great for building explosiveness, but don't forget about the importance of form. If you're not practicing proper mechanics, you might end up injuring yourself. It's all about quality over quantity

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u/no_caffeine_needed路

Plyometrics are praised a lot, but they can lead to injuries if done excessively. I think it's important to find a balance. Look at the volume you are doing and make sure you're not overdoing it.

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u/no_caffeine_needed路

While creatine can be beneficial, make sure you're not relying on supplements alone. Training intensity and consistency matter more than anything else. Focus on the basics and the rest will follow.

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u/spoonie_lifter路

Great to see a focus on recovery! Flexibility work, like yoga or dynamic stretching, can be super helpful for tennis players. Just don't forget to listen to your body to avoid overtraining.

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u/powerlifting_panda路

Lastly, don't forget to incorporate some unilateral exercises. Single-arm dumbbell presses or single-leg RDLs can enhance stability and balance, which are vital for tennis.

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u/runningfromcardio路

I love the idea of incorporating plyometrics! Just the other day, I tried a box jump with a twist and felt like a total badass. But also, like, can we keep it real? My legs were screaming after that. 馃槀

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u/bro_split_bro_420路

bro, medicine ball throws are lit! I use them too, and they really help with generating power. But like, who has time for high-intensity training when Netflix is calling? 馃槀

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u/recipequeen44路

100! And meal prep is such a game-changer for recovery. I make these protein-packed smoothie bowls that are perfect post-workout. Just bananas, protein powder, some spinach, and almond milk blended up. It's a vibe and helps with muscle repair.

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u/macrocounter98路

Make sure you're tracking macros, especially protein intake post-training. You need enough to support muscle recovery. I found that hitting my protein goals made a big difference in my performance.

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u/no_caffeine_needed路

Many trainers focus too heavily on explosive exercises, but that can lead to imbalances if not balanced with strength work. Research shows that a comprehensive strength program is crucial for preventing injuries. It's about the long game, not just the power output. Are you incorporating strength work?

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u/powerlifting_panda路

For rotational power, you can't ignore the importance of core stability. Exercises like the Pallof press can help engage the deep core muscles. Integrating that with your explosive movements will definitely enhance performance on the court.

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u/runningfromcardio路

I'm still working on my balance. Those single-leg exercises have made me realize how off I am sometimes, lol. But it's cool to see progress slowly!

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u/6footdadbod路

As a dad, I can tell you the real workout is chasing my kids around. 馃槀 But seriously, I've noticed that staying active with them has helped my flexibility for lifting.

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u/recipequeen44路

I've been experimenting with different protein sources like fairlife milk and Greek yogurt. They help with recovery and are so easy to prep! Anyone else into that?

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u/powerlifting_panda路

Incorporating plyometrics is crucial. I'd recommend doing drop jumps or rotational jumps to really engage those fast-twitch fibers. These types of exercises can translate well into your serve and groundstrokes.

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u/saltyngl路

not gonna lie, box jumps are hard as hell. I've tried combining them with rotation, but I'm more about sprints. Any tips for not landing awkwardly? Feels like a skill issue sometimes.

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u/endurancejunkie99路

Also, be cautious about nutrition timing. Consuming carbs and protein post-training can really help with muscle repair. I usually aim for a 3:1 carb-to-protein ratio.

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u/betaalanine_bro路

i get that! Landing mechanics are crucial. Try landing softly on the balls of your feet and using your hips to absorb the impact. This will help you maintain form while preventing injury.

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u/saltyngl路

this is some solid advice, but not everyone has the same body mechanics. I mean, I struggle just to get a decent serve in, so maybe it's also about understanding individual needs.

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u/saltyngl路

facts, bro. But let's be real, if you don't have decent hip mobility, all the rotational power in the world won't help you. I remember hitting a solid serve and just cringing from the tightness. Like, can we stretch a bit more?

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u/endurancejunkie99路

Honestly, if you want to improve rotational power, you have to work on core strength. Rotational medicine ball slams and hanging leg raises can make a huge difference in your stability and power output

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u/bro_split_bro_420路

yeah man, proper nutrition is key. I like mixing creatine and beta-alanine with my post-workout shake. Helps me recover faster and hit those lifts harder next time.

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u/nurse_on_weights路

Recovery strategies are essential, but don't overlook sleep. Aim for at least 7-8 hours to support muscle recovery and performance. Without adequate rest, all that training might not yield results.

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u/recipequeen44路

totally agree! Plus, meal prep for recovery can make a big impact. I love making protein-rich meals with quinoa, beans, and veggies after a workout. Keeps me fueled and feeling good!

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u/depressedlifter路

facts, bro. The last time I tried plyos, my legs were like, 'nah fam, we're done.' But I feel you on the importance of explosive movements, just gotta be careful.

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u/runningfromcardio路

lowkey, I used to ignore recovery and just focused on lifting. But once I started stretching and eating better post-workout, my performance improved so much. Flexibility is key.

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