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ART:092: Plyometric Training for Tennis-Specific Power

Executive Summary

Plyometric training develops the explosive power and reactive strength that are essential for tennis. By exploiting the stretch-shortening cycle, plyometric exercises train the neuromuscular system to produce force rapidly—a critical ability for the short ground contact times and explosive movements characteristic of tennis. This article presents the most effective plyometric exercises for tennis players.

Key Plyometric Exercises

Lower-Extremity Plyometrics

  • Box jumps: Develop vertical explosive power for serving
  • Depth jumps: Develop reactive strength for the split-step and first step
  • Lateral bounds: Develop mediolateral power for court coverage
  • Split-stance jumps: Develop unilateral power for groundstrokes

Upper-Extremity Plyometrics

  • Medicine ball throws: Develop rotational power for groundstrokes
  • Plyometric push-ups: Develop reactive shoulder power for volleys
  • Overhead medicine ball slams: Develop whole-body power

Combined Plyometrics

  • Depth jump to sprint: Develop the split-step to first step transition
  • Lateral bound to stroke: Develop the transition from movement to stroke
  • Box jump to overhead: Develop the serve's upward and forward movement

Practical Application: "The Plyometric Routine"

Perform a plyometric routine 2 times per week: (1) 3 sets of 5 box jumps, (2) 3 sets of 5 depth jumps, (3) 3 sets of 5 lateral bounds each side, (4) 3 sets of 5 split-stance jumps each side, (5) 3 sets of 5 medicine ball rotational throws each side. Focus on minimal ground contact time and maximum explosive effort.