Zach Fenno is a passionate individual who believes in the power of cross training to enhance his tennis game. As an avid tennis player, Zach understands the importance of physical fitness, agility, and endurance on the court. In this article, Zach Fenno shares his insights and experiences on how incorporating cross training activities into his routine has not only improved his overall fitness but also enhanced his performance and skills as a tennis player.
Naturally, tennis players spend most of their time on the court. However, to avoid injury and enhance their in-match performance, experts recommend including cross-training in their regimes. Varied training schedules may be the difference between fully realizing a player's potential and cutting their career short.
From improved endurance to boosted strength to refreshed mental states to prevent injuries, getting off the court and partaking in other exercises has the power to be an overall fitness enhancer for tennis players of all abilities.
Zach Fenno Discusses On-the-Court Endurance Improvement Through Aerobic Exercise
Tennis matches put the body under a lot of stress, and players need enough stamina to ensure they perform optimally throughout the entire game.
Despite popular belief, this can be improved more efficiently off the court through cross-training. By enhancing the body's ability to utilize oxygen and cardiovascular fitness, tennis matches won't feel as exhausting as they once did.
Perhaps the simplest way to build this stamina is through running. When preparing for matches, coaches recommend short, intense sprints. But in the off-season, jogging is preferred.
Zach Fenno says that for those who don't feel like a 5K run every few days, swimming or cycling increases stamina just as much.
Additionally,
high-intensity interval training (HIIT) boosts endurance. This method consists of relatively short exercise bursts followed by recovery or less intense movements. Studies have shown HIIT accelerates the metabolism, speeds up fat-burning, and skyrockets stamina — a must-have for any tennis player.
Building Muscle Strength for Power During Tennis Matches
On the court, point-to-point sprints and hard serves are a given. But to perform these admirably, players need muscle strength.
Zach Fenno notes that whether using resistance bands, free weights, or body weight alone, tennis players can become stronger rather quickly since they already possess a good deal of physical fitness.
The main focus areas for improved on-the-court performance include upper body, legs, and abdominals. While such exercises will directly increase strength, indirect impacts include speed and agility.
Functional strength training may be more apt for tennis players than standard weightlifting. After all, they aren't training for aesthetic reasons and require training joints/muscles/ligaments related to the motions and demands of the sport.
So, players should incorporate medicine ball workouts to improve their rotational serving power, and lateral lunges to enhance court mobility.
Enhancing Flexibility to Prevent Career-Shortening Injuries
Zach Fenno explains that from torn knee ligaments to tennis elbow to sprained ankles, tennis players are vulnerable to a plethora of ailments. But cross-training can decrease injury rates and likelihood while simultaneously raising overall fitness levels.
Training activities focused on core strength, balance, and flexibility are the best movements to lower the risk of injury. Pilates and yoga come highly recommended by coaches and well-established players.
Likewise, single-leg squats and similar exercises improve balance and joint stability, reducing the likelihood of suffering ankle sprains on the court.
Zach Fenno says that even if the player does experience an injury, they're more likely to recover quickly and healthily if they've participated in cross-training activities.
Refreshing the Mind for Unparalleled Focus Throughout Important Matches
Excelling in tennis requires mental toughness alongside obvious peak physical condition. Thus, switching up workout regimes may be the key to unlocking true emotional well-being.
Zach Fenno explains that attention and focus are two crucial factors on the court, both of which can be achieved through meditation, yoga, and activities like
tai chi. The latter is particularly useful for profoundly impacting awareness, intention, balance (physically and psychologically), and grounded movements.
But they won't suit every tennis player. Thus, experts recommend finding relaxing hobbies or new classes (e.g., dance, kickboxing, etc.) that provide a mental vacation from the sport.
Many are surprised by how calm and focused their brains are upon returning to the court after doing other activities.
Cross-Training: The Overall Fitness Improver for All Tennis Players
Zach Fenno says that not only does cross-training improve tennis players' general health, but it also boosts their performance on the court by preventing injuries, increasing stamina, ensuring strength, and refreshing their mental states.
With this new-found health and fitness, players have the ability to reach their full tennis potential without fear of suffering major injuries like ankle sprains, tennis elbow, or ligament tears.
Zach Fenno notes that for a lifetime of tennis-playing fun, cross-training is a non-negotiable.
