Strength Training Increases Tennis Serve Velocity in Women Athletes
Abstract & Commentary
Synopsis: Women college tennis players who participated in a periodized multiple-set strength training program produced greater muscular strength for the upper and lower body, increased lean body mass, and increased serve velocity better than single set circuit training.
Source: Kraemer WJ, et al. Influence of resistance training volume and serialization on physiological and performance adaptations in collegiate women tennis players. Am J Sports Med 2000;28(5):626-633.
The purpose of this study was to compare strength and performance between a multiple and a single repetition resistance strength-training program tailored for the tennis athlete. Twenty-four collegiate tennis players matched for ability were randomly placed into one of three groups: 1) no strength training, control group; 2) single set circuit training group; and 3) periodized, multiple set resistance training group. The groups trained 2-3 days per week depending on matches for nine months. Both resistance-training groups used the same exercises, but differed in the number of repetitions. The circuit group performed one set of 8-10 repetitions, whereas the multiple set group did four sets of 4-15 repetitions. The control group performed all tennis drills but no weight lifting.
The study design was carefully prepared to allow testing on the same day with similar pretesting rest periods. Body composition was tested by skin fold measurements. Cycle ergometer and vertical jump height measured anaerobic power. Muscular strength was determined by single set maximum for leg press, shoulder press, and bench press. The maximum serve velocity was determined with high-speed digital photography.
The results showed that a multiple repetition, periodized, resistance program yielded significantly superior increases in upper and lower body strength, lean body mass, and tennis serve velocity when compared to a single set or control program. Although both strength-training programs showed increases in body strength and serve velocity over the first four months, only the periodized group continued to show improvement over the nine-month period.
Comment by James R. Slauterbeck, MD
The old adage, "Practice makes perfect," may not strictly apply to our high performance athletes. In-season strength training in addition to practice increased performance in tennis players more than just practice alone. Additionally, the in-season circuit-training methods advocated by many trainers and coaches may not achieve the results one may need by the end of a long season.
This is a nicely designed study looking at the effect of multiple sets vs. a single set resistance training method vs. sport participation only on strength and performance. Clearly, the results show the benefits of in-season strength training programs and further show the positive effects of a multiple set program for improved long-term results.
Tennis is a demanding sport requiring strength, agility, grace, and endurance over a long season. A strength-training program must address short- and long-term athlete and team goals. Although strength training needs to improve the athlete’s overall strength and conditioning, a clear increase in serve velocity would be a major benefit to the individual and to the team. This study convincingly demonstrates that multiple sets of resistance exercise training translated to increased function and performance in the sport as evident by a significant increase in serve velocity.
Although one can argue that the results here could be sport and gender specific, I am convinced that a multiple repetition, periodized strength-training program is beneficial to increasing individual performance and strength. It is my opinion that one should carefully adjust strength programs to take advantage of this information and have our athletes work out in season with a multiple set and repetition resistance program. Over-training may cause injury also; therefore, performance in other sports and with male athletes should be prospectively monitored.
You have reached your article limit for the month. Subscribe now to access this article plus other member-only content.
- Award-winning Medical Content
- Latest Advances & Development in Medicine
- Unbiased Content