Variations on the theme of resistance band exercises replicating on-court shots

I’ve been thinking up variations on the exercise I described in my last blog post and assessing what differences I notice when I adjust the exercise. Then I decide which ones I’ll add to my exercise routine and at what stage of my workout I want to incorporate them. I’ve decided to keep all these 4 variations to build different types of fitness and strength.

While keeping my tennis footwork intensity the same as in the previous post, doing small, fast footwork around one cone (triangular type), shadow swinging with one of my tennis racquets but without actually hitting a tennis ball, I have tried the following variations:

One: I substituted the thick resistance bands (3 levels of strength) for a resistance tube/cable wrapped around my waist (which has handles at the ends for the person holding me back to grip onto which is a good, comfortable feature for the person holding it!). What I preferred about this was that this equipment was more flexible so I found it easier to run a longer distance away from the person holding it for me and in a wider range of movement directions side-to-side. However, what I didn’t like as much was that the resistance tube gave me less strong resistance to push against so I found it much less of a workout. So I’ve decided to incorporate this variation as something I do initially when starting the exercise, just before using the lower 2 levels of resistance bands. I think it is more incremental to start with the tube before using the 3 bands, starting with the least resistant, yellow band to the strongest resistance blue band, because the tube is much thinner than the width of the lower level resistance bands which means that I find it takes less muscles to resist it so is less of a whole upper torso workout than the thicker lower 2 levels (for me, the yellow and purple bands) of resistant bands. This way, I’m giving my body an easier run-through of the exercise before using tougher, more strenuous equipment for the same exercise so my body feels more warmed-up and prepared.

 Two: I repeated the above but strapped on ankle weights (2.5lbs on each leg so a total of 5lbs) to increase the intensity of the lower body workout and footwork. I enjoyed this adjustment because I have to work extra hard to get the same speed and accuracy of footwork. This is good because then when I take the ankle weights off, I feel lighter and quicker than before which helps on court.

Three: I strapped on wrist weights to both my wrists (3lbs on each arm so a total of 6lbs) to increase the intensity of the upper body workout during my shadow swing and to develop the relevant muscles and strength for returning an opponent’s heavy topspin, hard hit tennis balls in a match. I tried this variation with and without the ankle weights. I also varied the height of the imaginary ball I was striking because opponents rarely place the ball for you at the most convenient height, strength and distance away from where you are standing! So I shadow swung at low levels ie calf level, knee level, at mid-height ie waist level, chest height and higher up ie shoulder height and varied it between closer to my body as well as further away or on the running stretch. I like this variation because it helps replicate what happens on court, especially against taller, hard hitting opponents, including when they get you on the run for a wide angled shot with a heavy topspin, hit hard which is one of the biggest pains to return! So hopefully this will be good preparation for some of my least favourite shots to return.    

Four: At the end of my workout, I combine the strongest resistance band wrapped around my waist with 2 ankle weights (2.5lbs on each leg) and 2 wrist weights (3lbs on each wrist), while holding a weighted pilates style softer medicine ball (everlast) for gripping and shadow swinging (instead of a racquet) as I run around my cone. I still varied the height, distance and speed of my shadow swing to replicate the variety of shots I return on court. I love this variation because I can really feel it building up my strength, both outer muscles and core. The usefulness of this is that on court, everything feels easier! It also provides more cardio workout so building my stamina and maintaining it throughout a match at the same level without becoming erratic in terms of speed, strength, fitness, footwork, how aggressively I hit the ball, how consistently I transfer my body weight into the shot.

Tennis is one of the few sports that demands both a lot of strength (hitting the ball which is both coming at you hard and fast and also demands that you return it with interest ie hard enough to win the point and with enough muscular control to place the ball at an awkward angle for the opponent to reduce the chances of them returning it back again) as well as cardio fitness (stamina to run around the court for hours).

As they say, don’t try this at home! I don’t want to be responsible for anyone injuring themselves. It’s important to see a qualified physical trainer first before embarking on an exercise regime or being too ambitious on a tennis court. Injuries happen all too easily. So take care and seek professional advice first.