Racquet Sports S&C — all lessons
Module 1 – Assessment & Evaluation
Assessment protocols for racquet-sport athletesModule 2 – Sport-Specific Movements
Movement patterns unique to racquet sportsMulti-directional load and movement analysisModule 3 – Strength Training
Strength exercise selection and integrationModule 4 – Power & Explosive Training
Upper- and lower-body power for racquet sportsModule 5 – Speed, Agility & COD
Speed, agility and change-of-direction drillsModule 6 – Endurance & Conditioning
Conditioning for match play: interval and sport-specific methodsModule 7 – Overtraining & Recovery
Overtraining, load monitoring and recovery strategiesModule 8 – Practical Application
Racquet-sport S&C case studies and programme designUpper- and lower-body power for racquet sports
Developing power for serves, smashes and court movement — rotational medicine-ball training, plyometrics and upper-body power with load management.
Learning objectives
- Develop rotational and upper-body power
- Programme lower-body plyometrics
- Manage shoulder load with throwing exercises
- Sequence power training
Before this lesson
Why this matters
Powerful serves and smashes win points; explosive first steps reach balls.
Tools
| Type | Exercises |
|---|---|
| Rotational | Med-ball side throws, scoop tosses |
| Upper body | Plyo push-ups, overhead throws, single-arm throws |
| Lower body | Lateral bounds, split jumps, CMJ [markovic2007] |
| Combined | Med-ball lunge-and-throw |
Programming
3–5 × 3–6, full rest, early in session. Count throws and contacts. S&C practice in tennis [reid2008]; match demands [kovacs2007].
Common mistakes and misconceptions
Case study
A tennis player adds rotational med-ball throws and lateral bounds twice weekly. Serve speed rises by 8 km/h over 12 weeks.
Further learning: video lessons
Video links are only marked “verified” after a human has watched them. Unverified entries open a YouTube search for that channel and topic rather than a guessed link.
Upper- and lower-body power for racquet sports
racquet-sport S&C coaches and federations (search)
You will understand: upper- and lower-body power for racquet sports
Why: Practitioner content; verify the specific video.
Strength and conditioning in practice
racquet-sport S&C coaches and federations (search)
You will understand: applied S&C sessions
Why: Practitioner content; verify the specific video.
Knowledge check
Knowledge check · 0/5
1. A rotational power exercise is…
2. Serve power relies on…
3. Lateral plyometrics help…
4. Upper-body plyometrics include…
5. Throwing volume should be…
Short-answer & application questions
- Design a power session for badminton.
- Plan med-ball progressions.
- Balance throwing and stroke loads.
Key takeaways
- Serve and smash power come from sequenced lower-body, trunk and arm action.
- Rotational medicine-ball throws train sport-relevant power.
- Lateral and vertical plyometrics support movement and jumps.
- Manage throwing volume to protect the shoulder.
Connected topics
References
- Markovic G (2007). Does plyometric training improve vertical jump height? A meta-analytical review. British Journal of Sports Medicine, 41(6):349–355. Meta-analysis check pending
- Reid M, Schneiker K (2008). Strength and conditioning in tennis: current research and practice. Journal of Science and Medicine in Sport, 11(3):248–256. Narrative review check pending
- Kovacs MS (2007). Tennis physiology: training the competitive athlete. Sports Medicine, 37(3):189–198. Narrative review check pending
Educational content only — not medical advice. Consult a qualified clinician for diagnosis or treatment.