Certificate in Resistance Tennis & Racket Sports


This certificate examines the whole area of Resistance and Strength Training. It delves into the improvement they can add to the player’s fitness and play. It also uncovers how they can make players more reactive, quicker and faster moving on the field.


This course examines the whole area of Resistance and Strength Training. It delves into the improvement they can add to the player’s fitness and play. It also uncovers how they can make players more reactive, quicker and faster moving on the field.

  • Module introduction – 4 PDF documents
  • Resource notes
  • A total of 26 lectures in PDF format, available to download and print
  • 11 workshop videos
  • 3 multiple-choice activities


This  certificate course content covers resistance and strength training for your chosen sport – Racquet Sports. The overall aim is to enhance the coach’s ability to understand strength, the various elements of strength and how to improve and develop faster reacting, faster moving and faster skill executing racquet sports players through a well-designed strength training programme. It is important for us all to recognize the part strength and resistance training plays in the development and enhancement of speed and agility for the racquet sports player as it does for athletes and players in general.

This coursestarts by looking at the history of strength and resistance training – even going back to the ancient Olympics Games where we look at the first references to progressive strength training programmes. The adaptational changes and health implications of resistance exercise are very dynamic and variable to each individual (life) and each player (sport). For long-lasting change, there needs to be a systematic administration of a sufficient stimulus, followed by an adaptation of the individual, and then the introduction of a new, progressively greater stimulus. Whether training for sports performance or health enhancement, much of the success of the training programme will be attributable to the effectiveness of the exercise prescription in manipulating the progression of the resistance stimulus, the variation in the programme design and the individualisation of the programme (Kraemer, 1994).

Most recently, the positive health benefits of physical activity have gained high recognition attributable to the American Surgeon General’s report on health and physical activity. The purpose of this module can be used to highlight many of the physiological adaptations and health benefits that occur with resistance training programmes.

Racquet sports should be regarded as “speed and skill sports”, and while we know that there is a need for endurance training of some dimension in order that players are conditioned to last a game of high intensity, the main emphasis should be on developing the speed potential of the players. In this regards strength and resistance training should be seen as very close friends or allies of speed and agility. Up to recent times coaches looked on stamina training as being the foundation of getting teams fit and from that point, they would eventually begin developing their speed and skill. However the modern coach must look upon strength and resistance training as laying a much better foundation to fitness for field and court sports and much more favourable to developing fitter, faster racquet sports players during the playing season. In some ways we need to accept that strength and resistance development replaces endurance development as the basis of the fitness programme.

In order to understand the requirement of strength, and even more importantly, power, for racquet sports, this module looks at the physical fitness elements of strength and it relationship with stamina and speed. Power is seen as the connection between speed and strength and its importance on the playing field is examined in great detail. We must also examine the training methods we can use to develop power.

At the same time we will need to inspect a range of important elements of strength in general and evaluate their relevance to the racquet sports player. While we look at how the coach can train and develop each element of strength, we will also highlight the important elements of use by the racquet sports coach.

In relation to overall health, it is evident from a number of the adaptations that occur with strength and resistance training that there are several health-related benefits in this form of training – even for the sportsperson. Aspects of strength training have been shown to reduce factors associated with coronary heart disease, diabetes and osteoporosis – especially in the case of the female athlete. Further research is needed to elucidate the effects of resistance training on blood lipids, lipoproteins and blood pressure, and to ascertain what type of training programmes may best alter these risk factors. In general, as fitness experts, we should end up viewing strength training as a health-positive assistant to a healthy life.

In terms of sport, strength training is an essential element of fitness for virtually every sports man and woman. Long gone are the days when coaches believed resistance exercises only added unnecessary bulk to the athlete, hindering their ability to execute skill. Some even preached that strength training slowed the player down. The benefits of strength training to athletic performance are enormous and many. Not only is it an integral conditioning component for power athletes such as racquet sports, football and rugby players, performance in the pure endurance events can be improved with a well-structured strength routine as well.

However, sport-specific resistance training requires a more refined approach than simply lifting heavy weights to complete exhaustion. A physiological analysis of any game or sport will confirm that most athletes require explosive power, muscular endurance, maximal strength or some combination of all three in order to excel. Rarely is pure muscle bulk the primary concern and when it is, other elements of strength are equally as important.

This module or course aims to upgrade your knowledge on the theory and practice of strength and resistance training in general and specifically as it applies to racquet sports. We will also offer some suggestions for training sessions that will help you understand the type of strength sessions you can use with the players and team under your direction. Most, if not all, the exercises we outline are accompanied with photos and instructional coaching notes.

Finally we need to encourage you all to look at the part that strength and stability has on speed development for field and court sports and for racquet sports in particular. Stability refers to the ability of the player to move about the field or court while in full control of limbs and body. It is functional competence we need to develop to stabilise movement. The ability to move freely and with fluidity is so important in the area of speed. Stability must be seen as the foundation of strength and power development – and these as the precursors to speed – and the quality that makes players more stabile, agile and faster and leads them to be better at repeating movement and sports specific skill at the highest level possible thorough the duration of a game.


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