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| LIFE IN SOLERA | AUGUST 2023 | 43 Strength training is crucial, as well as flexibility and core- strengthening exercises. Endurance training will help you to battle your way through long matches, and senior players will always need to. Many people believe that strength training is intended to produce a powerful, muscular physique, and therefore do not consider it to be relevant for tennis. Your aim should be to be fit and play tennis at the best level you are capable of and to avoid injury. By strengthening the muscles around your joints, you increase stability and prevent the kind of uncontrolled movements that lead to injury, and weight- bearing exercise is crucial in maintaining bone density. Everyone has different physical strengths and weaknesses, so the only way to find the most appropriate training program for you is to consult a strength and conditioning expert such as a personal trainer. Here are some of the exercises which are likely to help you as a senior tennis player. Start gradually, using low weights. Bench Press. This strengthens the shoulders and chest, and contributes towards the ability to serve strongly. Squats. Any type of squat is likely to be helpful in strengthening your quadriceps and gluteus maximus, which are vital in maintaining a stable position on court and absorbing impacts. Lunges. These offer a superb workout for the lower body. The type of strength they build is exactly what you need for stability and controlled movement, especially when stretching for a wide ball. Dumbbell Rotations. Make sure you establish the correct technique for these before attempting them, as the angle of your arm will greatly affect the effectiveness of the exercise. Essentially, you move your lower arm up and down or from side to side while holding a dumbbell in order to strengthen the rotator cuff muscles around your shoulder. If you do ever injure these muscles, which are crucial in serving, you can be unable to play for several months, so these exercises are excellent as a preventative measure. Medicine Ball row. Throwing a medicine ball into the ground or a wall using appropriate technique can be an excellent means of strengthening core and abdominal muscles Box jumps. These are great for developing your ability to absorb impacts, which will help to prevent injuries on harder court surfaces. As always, start cautiously with a low box, and work on good landing technique. ~ Shirley Ferguson TENNIS TITANS EXERCISE FOR SENIOR TENNIS PLAYERS: STRENGTH TRAINING