Impact of Resistance and Core Training on Tennis Performance: A Comprehensive Study Analysis

Kraemer et al. (2000)
N = 24; age: EG1, 19.0 ± 0.9 years; EG2, 18.9 ± 1.2 years; CG: 19.8 ± 1.7 years; Level: collegiate athletes; TE: 7.8 ± 2.4 years
– Type: periodized resistance training (EG1) aimed at enhancing strength and power.
– Type: Tennis training integrated with conditioning exercises.
Body composition was measured, including parameters like body mass, body fat percentage, and fat-free mass; Strength assessments included Bench press, shoulder press, and leg press; Stroke volume (SV) evaluations were performed.
EG1 results showed body mass increases, body fat rising, and fat-free mass growth, alongside significant strength gains in bench press, shoulder press, leg press, and SV increases. In contrast, EG2 reported stable body mass and fat levels but also significant improvements in strength measures.
– Frequency/time/length: 2–3 days per week, each session lasting 90 minutes over a duration of 9 months. – Volume: Participants performed 2-4 sets at a range of 4–15 repetitions. – Rest: Adequate recovery was scheduled, with 1–2 minutes for 8–15 reps and 2–3 minutes for heavier 4–6 reps. – Intensity: training sessions were designed to reach maximal effort levels. – Progression: focus was placed on increasing training volume as participants adapted.
– Frequency/time/length: 2–3 days weekly for 90 minutes over a period of 9 months.
– Type: single-set resistance training (EG2) designed to improve muscle endurance and strength.
– Volume: Participants executed 1 set of 8–10 repetitions during sessions.
– Rest: 1–2 minutes of rest were required between sets.
– Intensity: maximal effort was emphasized throughout all training.
Kraemer et al. (2003)
N = 27; age: EG1, 19.2 ± 1.1 years; EG2 18.6 ± 1.3 years; CG 19.3 ± 1.6 years; Level: collegiate athletes; TE: 8.1 ± 3.5 years
– Type: non-linear periodized resistance training (EG1) focused on varying intensity throughout the training period.
– Type: traditional tennis training complemented by conditioning programs.
Body composition metrics included body mass, body fat, fat-free mass; Strength measures involved hand grip strength, leg press, bench press, and shoulder press; Additionally, endurance (VO2max), speed (10m, 20m), agility (Lateral Agility Test), power (Vertical Jump Height), and stroke volume (SV) were assessed.
EG1 demonstrated stable body mass, an increase in body fat, and fat-free mass gains; however, VO2max levels decreased while strength measures in leg press and bench press showed notable improvement.
– Frequency/time/length: 3 days per week, each session lasting 90 minutes sustained over 9 months. – Volume: Participants followed a regimen of 1-3 sets utilizing 4–15 RM training loads. – Rest: Intervals of 1.5–3 minutes were provided between sets to facilitate recovery.
– Intensity: ranged from low to high intensity, promoting varied exertion levels throughout the training.
– Progression: both volume and intensity were key variables watched during the program.

– Type: non-periodized resistance training (EG2) employed during the same time frame for comparison.
– Frequency/time/length: 3 days weekly for 90 minutes across 9 months.
– Volume: Training entailed 1-3 sets with 8–10 RM loads.
– Rest: Recovery time was maintained at 1.5–2 minutes between sets to ensure adequate replenishment.
– Intensity: moderate levels were targeted during training sessions.
Fan (2018)
N = 24; age: EG1, 22.3 ± 2.2 years; EG2, 22.6 ± 3.2 years; CG, 21.9 ± 2.9 years; Level: collegiate competitors; TE: greater than 8 years
– Type: core training (EG1) to build stabilization and strength in the trunk area;
– Type: core training supplemented with resistance training (EG2) for enhanced muscle development.
– Type: practiced tennis drills aimed at improving skills.
SA measurements indicated improvements across both experimental groups, highlighting the effectiveness of core-based training in performance enhancement.
– Frequency/time/length: 3 days weekly for 90 minutes across 6 weeks.
– Frequency/time/length: 5 days weekly for 120 minutes throughout the same 6-week period.
– Progression: advanced through increased volume, challenges in drill types, and heightened intensity during sessions.
Bashir et al. (2019)
N = 30; age: 15.3 ± 0.8 years; Level: regional athletes; TE: greater than 1 year
– Type: core training combined with regular training to optimize performance metrics.
– Type: ongoing regular tennis training was utilized in addition.
Results indicated marked improvements in dynamic balance, as assessed by the Star Excursion Balance Test (SEBT), and agility gains reflected in the timed agility test performance.
– Frequency/time/length: 3 days weekly over an unspecified duration but lasting 5 weeks.
– Frequency/time/length: 3 days weekly also spanning 5 weeks.
– Volume: structured with 1–4 sets, varying between 6–20 repetitions for enhancing strength and conditioning.
Zırhlı and Demirci (2020)
N = 20; age: 11.20 ± 0.834 years; level: participants from tennis clubs; TE: greater than 2 years
– Type: functional training integrated with regular training to improve overall athleticism.
– Type: participating in specific tennis stroke drills focused on skill enhancement.
Improvements noted were significant in speed measured at 10 meters, vertical jump height (VJH), stretch and range (SAR), as well as strength in hand grip and agility assessed through the timed test.
– Frequency/time/length: 2 days weekly for 90-minute sessions over a span of 8 weeks.
– Frequency/time/length: 4 days weekly, also maintaining 90-minute sessions throughout the same 8 weeks.
– Volume: Participants completed 3 sets consisting of 7–10 repetitions.
– Intensity: sessions were targeted at an estimated power intensity of 75%.
– Rest: 3 minutes between sets were allowed to maximize recovery and performance output.
– Intensity: training aimed for 75% of maximum heart rate to enhance cardiovascular capacity.
Gül and Çelik 2021
N = 16; age: 9.25 ± 0.74 years; level: tennis club participants; TE: 9.25 ± 0.74 years
– Type: coordination training synergized with club tennis training to boost athletic development.
– Type: standard club tennis training to maintain skill levels.
Measurable improvements revealed increased vertical jump (VJ) outcomes, enhanced agility reflected in the timed agility test, while speed over 20 meters remained consistent.
– Frequency/time/length: 5 days weekly across 60-minute sessions for 8 weeks.
– Frequency/time/length: structured similarly for optimal skill retention and progression.
Wang et al. (2022)
N = 40; age: EG, 18.2 ± 1.9 years; CG, 17.9 ± 2.2 years; level: national second-level players; TE: not reported
– Type: dedicated core training focused on strength and stability enhancement.
– Type: engagement in traditional strength training to improve overall muscle function.
Results highlighted significant improvements in the bridge-type test and abdominal fatigue test, while stochastic measures of strength and stability (SA) remained stable alongside positive changes in stroke volume (SV).
– Frequency/time/length: 3 days weekly for engaging 30 minutes of core focused training across a 9-week period.
– Frequency/time/length: 3 days weekly, sustaining the same time frame.
Ebada (2022)
N = 17; age: EG, 12.17 ± 0.4 years; CG, 12.09 ± 0.6 years; level: beginners; TE: not reported
– Type: targeted plyometric training to enhance explosive strength and power output.
– Type: conventional normal tennis training to maintain skill levels.
Results showed improvements in hand grip strength and power measured through the medicine ball throw (MBT) exercise.
– Frequency/time/length: 3 days for 50-minute sessions maintained over 7 weeks.
– Frequency/time/length: consistent across the training timeline for 7 weeks.
– Volume: sessions involved 3-5 sets comprising 5–20 repetitions aimed at specific performance metrics.
– Rest: brief recovery periods of 30 seconds between sets to ensure optimal training outcomes.
– Progression: increased volume was a focal point to enhance the training load progressively.
Canós et al. (2022a)
N = 24; age: EG1, 15.6 ± 1.0 years; EG2, 15.8 ± 0.7 years; CG, 15.6 ± 0.9 years; level: tennis club participants; TE: greater than 7 years
– Type: machine-based neuromuscular training combined with tennis drills and injury preventative strategies (EG1) to enrich athletic performance.
– Type: engaging in standard tennis drills with injury prevention tactics.
Power outcomes were evaluated using the Countermovement Jump (CMJ), medicine ball throws (OMBT, FMBT, BMBT); speed was assessed over various distances (5m, 10m, 15m); agility was determined through a zero-to-five test; stroke volume (SV) was also monitored.
EG1 evidenced improvements in CMJ, while other metrics showed stability; EG2 noted significant enhancement in power metrics and speed across specified distances with improved agility in testing.
– Frequency/time/length: 3 days weekly for 120-minute sessions spanning 8 weeks.
– Volume: Participants executed 3 sets of 6–8 reps focused on specific power and speed metrics.
– Rest: 1.5 minutes between sets with 3 minutes allocated for intra-round recovery.
– Intensity: training was executed at 50%–70% 1RM targeting muscle adaptation.
– Frequency/time/length: 3 days across 120 minutes dedicated to training throughout the 8-week duration.
– Volume: Structuring of 3 sets with a target range of 6–8 repetitions.
– Rest: Ensuring adequate rest intervals of 1.5 minutes between sets and 3 minutes for round recovery facilitated optimal performance outcomes.

Ed intensity and volume were implemented throughout the program to promote adaptations in strength and power.

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### Summary of Training Programs and Findings

1. **Kraemer et al. (2003)**

– **Participants**: N = 27⁢ (Collegiate athletes)

– **Duration**: 9 months

– **Group Types**:

– EG1: Non-linear ⁤periodized resistance training

⁤ – EG2: Single-set ‍resistance training (8-10 RM)

– **Findings**: Improvements in ​leg press and bench press⁢ strength were noted, despite a noted decrease ⁣in VO2max.

2. **Fan (2018)**

– **Participants**: N = 24 (Collegiate competitors)

‌ -‌ **Duration**: 6 weeks

– **Group Types**:

– EG1: Core training

⁣ – EG2: Core training + resistance training

– ‌**Findings**:⁤ Successful enhancements ⁣across both groups indicated the effectiveness of core training.

3. **Bashir et al. (2019)**

⁣ -‌ **Participants**: N = ‍30 (Regional athletes)

– **Duration**: 5 ⁣weeks

– ‌**Group Types**:

– Core training + regular training

⁢⁣ -​ **Findings**: Noted improvement in‍ dynamic balance and‌ agility through various tests.

4. **Zırhlı​ and Demirci (2020)**

– **Participants**: N = 20 (Tennis club ​participants)

– **Duration**: 8 weeks

​ ⁤- **Group Types**:

– Functional training + regular ⁢tennis training

– **Findings**: Significant developments in speed, vertical jump height, ⁣and hand grip strength.

5. **Gül and Çelik (2021)**

– **Participants**: ‌N = ⁤16 (Tennis club participants)

– **Duration**: 8 weeks

– **Group ⁤Types**:

– Coordination⁢ training + club tennis training

‍ – **Findings**: Improvements in vertical jump and agility‍ while speed remained stable.

6. ⁣**Wang et al. (2022)**

​ – **Participants**:⁢ N = 40 (National second-level players)

– **Duration**: 9 weeks

​ – **Group Types**:

‌ – Core training

⁣‍ -​ Traditional strength training

‍ – **Findings**: Enhanced strength and stability‍ measures, with favorable changes in stroke volume.

7. ‍**Ebada⁤ (2022)**

– **Participants**: N = 17 (Beginners)

‍‌ – **Duration**: 7 weeks

​ – **Group Types**:

‍ ‌ – Plyometric training

‍ – Conventional ‌tennis training

– **Findings**: Gains in hand grip⁤ strength and power output via medicine ball throw increased.

###‍ Conclusion

Across various studies involving different training methodologies‍ aimed at enhancing performance metrics in tennis players, improvements were consistently observed in strength, stability, balance, ⁢and ‍agility through targeted training regimens. The blending of resistance training, core stability exercises, and specific sport drills effectively contributed to overall athletic performance enhancements in participants ranging⁢ from beginners to collegiate athletes.