Physical Preparation for the Grass Season in Tennis

28 de June, 2024

The grass season presents a unique challenge for tennis players, requiring specific physical adaptation to perform at their best on this surface. Unlike other courts, grass generates much lower bounces, demanding a significant adjustment in the player’s center of gravity.

To prepare adequately, players must engage in specific training focused on maintaining a low center of gravity. This requires extra work from specific muscle groups to handle the low bounces of the grass and avoid decreasing physical performance during the match. This low posture generates additional work in the quadriceps, hamstrings, lower back, and gluteal muscles, which are critical areas for stability and movement on the court.

As a strategy for this preparation, we include the use of a specific belt during training. These belts are designed to prevent players from standing up while executing strokes, forcing them to maintain a constant low posture. This additional resistance increases the workload on the quadriceps, which must contract throughout the execution to resist the belt’s push.

It is also important for players to perform strengthening and flexibility exercises specifically targeting the hamstrings and glutes. Eccentric exercises are used to achieve these goals.