Tulsa Rally PT

Just some evidence suggesting what a great idea adding some strength training to your routine will make you a better tennis player!

𝗧𝗲𝗻𝗻𝗶𝘀 𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝗣𝗿𝗲𝘀𝗰𝗿𝗶𝗽𝘁𝗶𝗼𝗻 𝗥𝗲𝘃𝗶𝗲𝘄

A systematic breakdown of how strength training impacts competitive tennis players.
Strong evidence supports 2–3 weekly strength sessions.

𝗕𝗮𝗹𝗮𝗻𝗰𝗲 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵, 𝗽𝗹𝘆𝗼𝘀, 𝗮𝗻𝗱 𝘀𝗽𝗲𝗲𝗱 𝘄𝗼𝗿𝗸.

The review highlights improved load tolerance — crucial for surviving tournament clusters without performance drop-off.

𝗥𝗲𝗮𝗱 𝘁𝗵𝗲 𝗮𝗿𝘁𝗶𝗰𝗹𝗲:
https://www.tandfonline.com/doi/full/10.1080/23080477.2023.2220914

As I see more kids come through my office, I totally believe this statement. Kids do not need to be playing the same sport all year round. Let's make sure our kids are becoming well rounded athletes vs specializing in 1 sport at a young age.

𝗢𝗽𝘁𝗶𝗺𝗮𝗹 𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴 & 𝗖𝗼𝗺𝗽𝗲𝘁𝗶𝘁𝗶𝗼𝗻: 𝗔 𝗕𝗮𝗹𝗮𝗻𝗰𝗲𝗱 𝗔𝗽𝗽𝗿𝗼𝗮𝗰𝗵 𝗳𝗼𝗿 𝗬𝗼𝘂𝗻𝗴 𝗧𝗲𝗻𝗻𝗶𝘀 𝗣𝗹𝗮𝘆𝗲𝗿𝘀

The USTA’s “Training and Competition” guide offers a framework that reminds us: development in youth tennis should be smart, progressive, and athlete-centered — not rushed or rigid.

𝗛𝗶𝗴𝗵𝗹𝗶𝗴𝗵𝘁𝘀 𝘁𝗼 𝘀𝗵𝗮𝗿𝗲:

▪️𝗣𝗲𝗿𝗶𝗼𝗱𝗶𝘇𝗮𝘁𝗶𝗼𝗻 𝗺𝗮𝘁𝘁𝗲𝗿𝘀: Training should cycle between intensity, rest, and variety to avoid overload.

▪️𝗖𝗼𝗺𝗽𝗲𝘁𝗶𝘁𝗶𝗼𝗻 𝗮𝘀 𝗹𝗲𝗮𝗿𝗻𝗶𝗻𝗴, 𝗻𝗼𝘁 𝗼𝗻𝗹𝘆 𝗮𝘀 𝘄𝗶𝗻𝗻𝗶𝗻𝗴 — frequent low-stakes matches can teach resilience.

▪️𝗔𝗴𝗲-𝗮𝗽𝗽𝗿𝗼𝗽𝗿𝗶𝗮𝘁𝗲 𝗹𝗼𝗮𝗱𝘀: Volume, intensity, and frequency of training must align with physical maturity.

▪️𝗖𝗿𝗼𝘀𝘀-𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 & 𝗼𝗳𝗳-𝘀𝗲𝗮𝘀𝗼𝗻: Diversification supports athleticism and reduces injury risk.

▪️𝗠𝗼𝗻𝗶𝘁𝗼𝗿𝗶𝗻𝗴 & 𝗮𝗱𝗷𝘂𝘀𝘁𝗺𝗲𝗻𝘁: Coaches and players should track fatigue, wellness, and adapt plans accordingly.

Dive deeper into USTA’s full “Training & Competition” guide: igit.me/WvNlt

Do you feel weak in your serving shoulder, are you afraid of a calf strain with the next drop shot, or are you feeling your tennis elbow coming back?

If you answered yes to any of these, then yea you need some Tennis Physical Therapy in your life.

At Rally, we will reduce your pain but at the end of the day we also need to train you to get stronger overall to not only reduce your symptoms but make sure they stay gone.

Dry needling, shockwave, steroid injections, massage, and stretching will all help with your symptoms but research shows if we don’t do anything to load your muscles/tendons then the cycle of pain will continue.

Train with the experts to KNOW you are preparing your body for success this tennis season!

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Save this for the next time you need to search for a new tennis shoe.

Here are the top 3 shoes recommended for Achilles discomfort.

Ascis Court FF3
Nike Air Zoom GP Turbo
Adidas Sole Court Boost

Have any questions? Ask below! 👇

💔🎾❤️ USTA = The Ultimate Love–Hate Relationship

“USTA leagues give you:
✔️ The best competition of your week
✔️ Team camaraderie that feels like family
✔️ Memories you’ll never forget
…AND the biggest headaches:
❌ NTRP rating drama
❌ Lineup stress
❌ Rule sticklers 🤦‍♂️
But let’s be honest—you’ll be back next season anyway 😉
👉 At Rally PT, we get it. League play keeps you motivated—but also pushes your body to its limits. That’s why staying healthy off the court matters just as much as the wins on the court.
Stay strong. Stay playing. Stay sane. 😂