Power training exercises focus on maximizing the speed of the action, which can only be accomplished by efficient force transfer and hence energy transfer. Therefore, optimizing energy transfer is crucial for optimizing overall performance on the tennis court.
Let’s define power as work (force x distance) over time or “Power = Work / Time” or “Power = (Force x Distance) / Time”. Therefore, because SPEED (distance / time) is a component of POWER you should work on the speed of the action.
This is why during strength training we focus on maximizing FORCE output (F = mass x acceleration) mainly by increasing weights. Once you maximized force output you jump into power training, which is the reason why strength training precedes power training.
Power training exercises train the nervous system to collaborate effectively with the muscular system at maximum speed. The exercises develop the body’s synchronized activation of motor neurons and fast-twitch muscle fibers.
Also, take a look at Power Training: How to Become A Powerful Tennis Player.
Training Recommendations
Therefore you need to transfer energy through various muscle groups effectively in order to optimize performance.
Just like when you hit a ball with your racquet, the amount of force generated upon the ball from the racquet depends on force generated and transferred up through the different body segments (lower extremities, trunk and upper extremities).
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.
Be cautious when performing the power training exercises because you are moving high resistance at maximum velocities. Flexibility issues can cause serious injuries! Therefore, you must be proficient in all pre-requisite exercises like the Overhead Squat!
For example, how are you doing a Hang Snatch if you can’t move your shoulders behind your head to catch the barbell?
Power Training Exercises
Clean Pull (Floor)
The Clean Pull is a compound power exercise for professional athletes to improve neuromuscular system efficiency. In addition, you can develop explosive hip extensors for more powerful shots.
Hang Clean to High Receive
The Hang Clean to High Receive is a power exercise for advanced athletes to improve neuromuscular function and learn the clean receive.
Hang Clean to Power Receive
The Hang Clean to Power Receive is a compound exercise, which focuses on improving the synergy of the neuro-muscular system. You’ll learn the power receive (improving hip flexor speed), improve explosiveness of hip extensor musculature while transitioning into shoulder shrug, body control & coordination.
In addition, you can improve flexibility.
Hang Snatch
The Hang Snatch is a power training exercise for professional athletes to enhance hip flexor speed.
High Receive (Floor)
The High Receive is a resistance training exercise for advanced athletes to improve the neuromuscular system. Specifically, explosiveness of hip extensors, body control and coordination.
Power Clean
The Power Clean is a compound resistance training exercise for pro athletes to improve explosiveness of hip extensors, hip flexor speed, body control and coordination.
Push-Jerk
The Push-Jerk is a compound exercise, which focuses on improving the synergy of the neuro-muscular system. Additionally, you can improve hip flexor speed, body control & coordination and flexibility.
Single Arm Snatch
The Single Arm Snatch is a compound resistance training exercise for advanced athletes to learn the snatch receive. Moreover, you improve hip flexor speed, hip extensor explosiveness, body control and coordination.
Split Jerk
The Split Jerk is a compound resistance training exercise for advanced athletes to improve split stance hip flexor speed but you can also enhance body control and coordination.
Front Squat to Press
The Front Squat to Press is a compound exercise, which focuses on improving the synergy of the neuromuscular system. Moreover, you can strengthen the knee extensor & hip extensor musculature, improve body control & coordination and flexibility.
Hang Clean to Press
The Hang Clean to Press is a compound exercise, which focuses on improving the synergy of the neuromuscular system. Additionally, you improve explosiveness of hip extensor musculature and strengthen the shoulder musculature.
Moreover, you improve body control & coordination and flexibility as well as acquire skill & balance foundation for complex movements.
Lunge to Press
The Forward Lunge to Press is a compound exercise for pro athletes. The exercise focuses on improving the synergy of the neuromuscular system, strengthening the knee extensor, hip extensor, and shoulder musculature.
In addition, you improve body control & coordination and flexibility as well as acquire skill & balance foundation for complex movements.
RDL to High Receive
The Romanian Deadlift (RDL) to High Receive is a compound exercise for advanced athletes. It focuses on improving the synergy of the neuromuscular system, strengthening the hip extensor & trunk extensor musculature.
Moreover, you improve body control & coordination, pelvis flexibility as well as acquire skill & balance foundation for complex movements.
