Functional strength training exercises focus on optimizing the synchronicity of the neuromuscular system to improve movement patterns and tennis specific activities.
Therefore, functional strength training exercises are an option because you need to be able to rotate and accelerate while losing stability because you transfer the energy onto 1 foot during shot production. Then you generate force through trunk rotation and accelerate through the shot.
In other words, you are switching movement planes throughout shot production. If you cannot balance on one foot and transfer all the energy through the hands and racquet to hit the ball then you will be ineffective.
Training Recommendations
Emphasis is on the synchronized activation of various muscle groups and stabilizer development to improve performance and avoid injuries.
Force is being transferred from one body segment to another segment, where the force is either further accelerated or decelerated depending on the efficiency of your system.
Monitor the speed of the exercises and increase the speed and resistance accordingly as you become more proficient with the exercise dynamics. We have exercises suitable for beginners, advanced athletes and professionals.
Functional Strength Training Exercises
Push Up to Single Limb Raise
The Push Up to Single Limb Raise is a functional training exercise for beginners to improve synergy of the neuromuscular system, core stability, body control and coordination.
Push Up to Contralateral Limb Raise
The Push Up to Contralateral Limb Raise is a calisthenic functional training exercise for advanced athletes to improve synergy of the neuromuscular system, core stability, body control and coordination.
Push-Up to Contralateral Limb Raise to Flexion
The Push Up to Contralateral Limb Raise to Flexion is a calisthenic functional training exercise for professional athletes to improve synergy of the neuromuscular system, core stability, body control and coordination.
Push-Up to Ipsilateral Arm & Ceiling Raise
The Push Up to Ipsilateral Arm and Leg Ceiling Raise is a calisthenic functional training exercise for professional athletes to improve synergy of the neuromuscular system, core stability, body control and coordination.
Physio Ball Leg Curl
The Physio Ball Leg Curl is a functional training exercise for beginners to improve synergy of the neuromuscular system, core stability, body control and coordination.
Physio Leg Curl to Shoulder Extension
The Physio Ball Leg Curl Shoulder Extension is a functional training exercise for advanced athletes to improve synergy of the neuromuscular system, core stability, body control and coordination.
Single Leg Physio Ball Leg Curl
The Physio Ball Single Leg Curl is a functional training exercise for professional athletes to improve synergy of the neuromuscular system, core stability, body control and coordination.
Physio Ball Supine DB Press
The Physio Ball Supine Dumbbell Press is a functional training exercise for beginners to improve synergy of the neuromuscular system, core stability, body control and coordination.
Physio Ball Supine DB Press to Reach
The Physio Ball Supine DB Press to Reach is a functional training exercise for advanced athletes to improve synergy of the neuromuscular system, core stability, body control and coordination.
Physio Ball Push Up to Single Limb Raise
The Physio Ball Push Up to Single Limb Raise is a functional training exercise for beginners to improve synergy of the neuromuscular system, core stability, body control and coordination.
Physio Ball Trunk Rotations
The Physio Ball Trunk Rotations is a functional training exercise for advanced athletes to improve synergy of the neuromuscular system, core stability, body control and coordination.
Alternating Physio Ball Trunk Rotations
The Alternating Physio Ball Trunk Rotations is a functional training exercise for professional athletes to improve synergy of the neuromuscular system, core stability, body control and coordination.
Physio Ball Roll Out
The Physio Ball Roll Out is a functional training exercise for beginners to improve synergy of the neuromuscular system, core stability, body control and coordination.
Reverse Lunge to Medicine Ball Diagonal Reach
The Reverse Lunge to Medicine Ball Diagonal Reach is a functional training exercise for advanced athletes to improve synergy of the neuromuscular system, core stability, body control and coordination.
Professional version is “Alternating Reverse Lunge to Medicine Ball Diagonal Reach”.
Prone Abductor Lateral Kicks
The Prone Abductor Lateral Kicks is a functional training exercise for beginners to improve synergy of the neuromuscular system, core stability, body control and coordination.
Medicine Ball Sagittal Reach
The Medicine Ball Sagittal Reach is a functional training exercise for beginners to improve synergy of the neuromuscular system, core stability, body control and coordination.
Alternating Diagonal Lunge MB Trunk Rotations
The Alternating Diagonal Lunge MB Trunk Rotations is a functional training exercise for advanced athletes to activate the core and improve body control, balance and coordination.
Alternating Single Leg Med Ball Trunk Rotations
The Alternating Single Leg Med Ball Trunk Rotations is a functional training exercise for pro athletes to activate the core and improve body control, balance and coordination.
Lunge Overhead MB Pull Over
The Lunge Overhead Medicine Ball (MB) Pull-Over is a functional training exercise for advanced athletes. It focuses on improving body control, balance & coordination, power-production capabilities and flexibility. In addition, you can improve skill & balance foundation for complex movements.
Alternating Lunge Overhead Med Ball Pull Over
The Alternating Lunge Overhead Med Ball Pull Over is a functional training exercise for pro athletes to improve body control, balance and coordination.
Alternating Single Leg Overhead MB Pull Over
The Alternating Single Leg Overhead MB Pull Over is a functional training exercise for pro athletes to improve body control, balance and coordination.
Forward Lunge and Press
The Forward Lunge and Press is a strength for performance exercise for beginners to improve energy transfer, body control, stability and coordination for more powerful shots.
Lunge Push Off to Overhead Press
The lunge push off to overhead press is a functional strength training exercise for advanced athletes to enhance hip extensor speed, energy transfer, body control, stability and coordination for more powerful shots.
Lunge Push Off to Power Press
The Lunge Push Off to Power Press is a functional strength training exercise for pro athletes to enhance hip extensor speed, energy transfer, body control, stability and coordination for more powerful shots.
Front Squat and Press
The Front Squat and Press is a functional strength training exercise for beginners to improve energy transfer, body control, stability and coordination for more powerful shots.
Front Squat to Press
The Front Squat to Press is a functional strength training exercise for advanced athletes. It focuses on improving the synergy of the neuromuscular system, strengthening the knee extensor & hip extensor musculature, improving body control & coordination.
In addition, you can improve flexibility and a skill & balance foundation for complex movements.
Bilateral Squat with Bar Rotations
The Bilateral Squat with Bar Rotations is a strength for performance exercise for beginners to improve energy transfer, body control, stability and coordination for more powerful shots.
Lateral Lunge with Bar Rotations
The Lateral Lunge with Bar Rotations is a strength for performance exercise for advanced athletes. It focuses on improving power production capabilities during groundstrokes. In addition, you can improve flexibility of trunk musculature and stability and coordination using a weighted bar.
Lunge with Bar Rotations
The Lunge with Bar Rotations is a strength for performance exercise for advanced athletes. You improve energy transfer, body control, stability and coordination for more powerful shots.
Alternating Lunge & Dumbbell Reach to Overhead Press
The Alternating Lunge and Dumbbell Reach to Overhead Press is a strength for performance exercise for professional athletes. It focuses on improving power production capabilities during stroke production, improving flexibility of lower and upper body musculature.
In addition, you can improve the stability of legs, trunk and shoulders using appropriate resistance.
