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ART:094: Eccentric Loading Protocols for Tennis Players

Executive Summary

Eccentric muscle actions—where muscles lengthen under tension—are critical for tennis. They occur during the loading phase of strokes (knee flexion, trunk rotation), during deceleration (stopping, directional changes), and during the follow-through (arm deceleration). Eccentric training develops the force absorption capacity that enables players to load deeply, decelerate safely, and protect their tissues from injury. This article presents eccentric loading protocols specifically designed for tennis players.

Key Eccentric Exercises

Lower Extremity

  • Eccentric squats: Lower slowly (3-5 seconds), develop quadriceps eccentric strength
  • Nordic hamstring curls: Lower slowly, develop hamstring eccentric strength
  • Eccentric calf raises: Lower slowly, develop calf eccentric strength

Trunk

  • Eccentric trunk rotations: Rotate away from target slowly, develop trunk eccentric strength
  • Eccentric back extensions: Lower slowly, develop erector spinae eccentric strength

Upper Extremity

  • Eccentric wrist curls: Lower slowly, develop wrist flexor eccentric strength
  • Eccentric reverse wrist curls: Lower slowly, develop wrist extensor eccentric strength

Practical Application: "The Slow Lower"

For each strength exercise in your routine, emphasize the eccentric (lowering) phase by taking 3-5 seconds to lower the weight. This develops the eccentric strength that is essential for safe loading, deceleration, and follow-through in tennis.