Excercises to improve performance

Alois,

What are your recommendations for TT specific strength and endurance exercises to help increase performance and, more importantly, reduce the risk of injury?

Right now I mostly use resistance bands to work the core a bit and a very simplified basic stroke motion for forehand and backhand (using resistance band start low on my right side and extend across the body for forehand. Other one is to start from my left hip and extend forward for backhand). I try to use low resistance, just in case I'm doing it wrong.

 For footwork I usually just do a jump-rope interval training for 30 seconds on 30 seconds off for 5 minutes. The next day my calves are KILLING me.

Hi Jason,

The resistance exercises that you are using are good as is the Skipping.  

You could also try using the resistance band to simulate the stopping at the end of the forehand.  Start with your arm in the position you finish your forehand swing, above your head.  Then pull backwards in the same path as the forehand swing in reverse.  This is important for strengthening the muscles that you use to stop the swing of the forehand.  These are often the muscles that fail first over a long tournament.

Also think about doing Squats.  These are great for strengthening your legs to stay in a good balanced position for playing.

Make sure you are receiving good advice for yourself from someone that knows what they are doing.