Q
: From a biomechanics point of view, would you please compare the advantages and disadvantages of dynamic weight training vs. static weight training?
In your answer, could you be specific as to why static weight training might be counterproductive to the movement of a tennis player. Also, please include examples of good dynamic weight training for the following areas: the shoulders, the lower back, the torso and the lower limbs.
A: Before answering your question, we must define our terms so all our readers are on the same page, literally. By static weight training, I assume you are referring to weight lifting or resistance training where the movement is slow and controlled.
In dynamic weight training, I assume you are referring to power training where the body is moving (often rapidly) to create forceful contractions during powerful actions.
Let me first say that both are important and necessary. Since many tennis players come to us with a low level of fitness, we must start slowly when advising them about any form of resistance training.
Also, we know today that dynamic (or power) training can cause serious acute and/or chronic injuries if the athlete is not properly prepared. For that reason, weight lifting should be used to develop a strength foundation before ever attempting to perform power training.
When weight lifting, the athlete should start with slow and controlled movements. In this way, any risk of injury is minimized. The amount of weight selected for training each muscle group should start very low. It’s much easier to recognize a weight that is too light and then raise the resistance in small, gradual increments than it is to start with too much weight.
The results of starting with too much weight range from the obvious (injury) to the simple state of unhappiness for the player who will never return to the weight room again.
At least once a week at LGE, we are asked at what age an athlete should start strength training. The answer, which is well documented throughout the scientific community, is that an athlete can do resistance training at almost any age.
They don’t necessarily need to lift weights at age 8, but an 8-year-old could certainly use a dyna-band or rubber tubing to do some resistance training. The key is to teach the younger player (and the older player as well) proper technique from the beginning.
Relative to dynamic resistance training for specific areas, we use a medicine ball, or weighted rubber ball, quite often. However, be sure it is not too heavy for the athlete. There are many variations on the market and lighter is much better to start with than heavier. With that in mind, I recommend the following:
- Shoulders: Over hand medicine ball throw forward, backward and sideways
- Lower back: Dynamic power training is not recommended for this body area
- Torso (abdominals): Medicine ball sit-ups when the athlete is in a slight incline and uses abdominal curls to lift the shoulders and toss the ball to a trainer
- Lower limbs: Hopping exercises, squat jumps and plyometrics (power training)
How much muscle soreness should an athlete have after conditioning with resistance? The answer is minimal. If an athlete is so sore that he can hardly move, that athlete has overtrained. Remember this important concept: discomfort is healthy, pain is not healthy.
As for which training is best, Pat Etcheberry feels the ideal form of conditioning is to combine these two methods with sound aerobic training. In this way, the athlete develops a solid foundation and has the power required to play high levels of tennis. Also, if the schedule is properly periodized, the chance for injury is minimal.
