The Value of Strength Exercises in Athletic Training: A Comprehensive Overview
Athletic training, particularly for sports like tennis, football and combat sports, requires a balanced combination of strength and mobility. The exercises outlined in the following article are invaluable for athletes aiming to improve performance and reduce the risk of injuries. While a mix of hypertrophy and strength training might be beneficial, strength training plays a more crucial role, especially for improving explosive movements such as sprints, jumps, and quick directional changes. However, the emphasis on hypertrophy or strength should be adjusted based on the athlete's training season and specific goals. Most importantly, maintaining appropriate workout intensity and ensuring progressive overload are key to continuous improvement, allowing athletes to optimize their performance while minimizing the risk of overtraining.
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Full Range of Motion Training
Full range of motion (ROM) training is essential for enhancing lower body mobility and strength. Research by Afonso et al. (2021) indicates that full ROM training might be as effectiv in improving flexibilty as stretching exercises are (1). Exercises like squats and Romanian deadlifts, or stiff leg deadlifts for those who can perform them, are highly effective for achieving this. Weighted exercises are superior to bodyweight movements in improving flexibility and strength simultaneously, as research by Alizadeh et al. (2023) (2). These exercises also contribute to increased fascicle length, enabling greater force production and mobility, which are crucial for athletic performance. Additionally, training through a full range of motion helps improve joint stability, reduces the risk of injury, and enhances neuromuscular coordination. This is particularly beneficial for sports that require sudden changes in direction, explosive movements, and sustained lower body endurance. Athletes who incorporate full ROM training experience better force absorption and transfer, allowing them to move more efficiently on the court and maintain peak performance over extended periods. By progressively overloading these movements with appropriate resistance, athletes can maximize their strength gains while maintaining optimal flexibility and control.
Hamstring Strength and Its Importance in Athletic Performance
Hamstring strength is crucial for athletic performance, particularly in sports like football or tennis which demand explosive power, sprinting ability, and rapid deceleration. Strong hamstrings contribute to overall lower body stability, reducing the risk of strains and injuries that are common in high-speed sports (3). Research by Shield and Bourne (2018) highlights that well-developed hamstrings, particularly with increased fascicle length, are less susceptible to injury (3). To effectively strengthen the hamstrings, we recommend incorporating both Romanian deadlifts (RDLs) and leg curls, as they target different aspects of hamstring function. RDLs emphasize the posterior chain, particularly the hamstrings and glutes, through a hip-hinge pattern that builds eccentric strength and improves fascicle length, crucial for explosive movements and deceleration on the court. On the other hand, leg curls specifically isolate the hamstrings in a knee-flexion movement, complementing the hip-dominant nature of RDLs. This ensures that both the proximal and distal portions of the hamstrings are strengthened, leading to a more balanced and resilient musculature. Athletes can benefit from this approach as it enhances their ability to generate force during sprints, execute rapid lateral movements, and maintain lower-body stability. Incorporating both exercises into a structured training program provides a comprehensive strategy for developing strong, injury-resistant hamstrings.
The Importance of Tibialis Anterior Strength in Athletic Performance
The tibialis anterior is often overlooked in traditional strength training programs, despite its crucial role in athletic performance. Strengthening this muscle is essential for improving deceleration, lateral explosiveness, and change-of-direction ability—all of which are critical for athletes who frequently shift between high-speed sprints and sudden stops. The tibialis anterior plays a key role in dorsiflexion of the ankle, helping athletes control foot placement, absorb impact forces, and maintain proper mechanics during movement. Without adequate strength in this muscle, athletes may struggle with efficient braking, leading to increased stress on the knees and ankles.
Ankle stability, another benefit of tibialis anterior training, is vital for reducing the risk of ankle sprains, one of the most common injuries in tennis (5). Since many athlets execute rapid multidirectional movements, strong ankle stabilizers contribute to greater balance, injury prevention, and long-term durability. Additionally, strengthening the tibialis anterior enhances jumping ability by improving force absorption and redistribution, ensuring more controlled and powerful landings. A well-trained tibialis anterior provides a stable foundation for explosive lateral cuts, quick pivots, and sustained agility throughout long matches.
Because this muscle is often undertrained, incorporating targeted exercises such as tibialis anterior raises can be a game-changer for overall lower-body resilience. By including direct tibialis anterior work in a structured training regimen, athletes can enhance foot and ankle function, improve overall movement efficiency, and reduce the likelihood of lower-body injuries.
The Importance of Core Stability in Athletic Performance
Core stability is a fundamental component of athletic performance, contributing to balance, power generation, and injury prevention across a wide range of sports. A strong core acts as a central link between the upper and lower body, ensuring efficient force transfer and stability during dynamic movements. Whether sprinting, jumping, or changing direction, the ability to maintain a stable and controlled core allows athletes to execute movements with greater efficiency and reduced risk of injury.
Beyond its role in movement efficiency, core stability is essential for injury prevention, particularly in the lower back and hips. A weak or unstable core can lead to compensatory movement patterns, increasing the likelihood of strains and overuse injuries. Additionally, improved core control enhances postural stability, which is beneficial not only for performance but also for reducing fatigue during prolonged activities.
Strengthening the core with exercises like the Pallof press specifically targets anti-rotational strength, teaching the body to resist unwanted movement and maintain stability under external forces. This translates to improved coordination and balance in athletic settings, allowing for greater power output and enhanced movement precision. Regardless of the sport, a well-developed core provides a solid foundation for optimal performance and long-term durability. This exercise is particularly effective for training the obliques, which play a central role in rotational movements like serves and forehands.
Why Strength Training with Lower Reps and Higher Weight is Beneficial
While a combination of hypertrophy and strength training can be valuable, strength training is particularly important for explosive sports like football and tennis. It specifically targets fast-twitch muscle fibers, which are responsible for generating powerful and rapid movement Incorporating lower reps and higher weights (e.g., 4-6 reps at higher intensities) enhances an athlete’s ability to accelerate, decelerate, and change direction quickly (5, 6). This approach also increases neuromuscular efficiency, improving the rate of force production. During the offseason, hypertrophy training may be emphasized to build muscle mass, while in-season training often focuses on maintaining strength and optimizing explosive performance.
Conclusion
Incorporating these exercises into an athletic training regimen provides a well-rounded approach to improving strength, flexibility, and injury resilience. Athletes across various sports can benefit from enhanced mobility, power, and stability, allowing them to perform at higher levels with reduced injury risk. Strength training with an emphasis on lower reps and higher weights further complements these exercises by optimizing fast-twitch muscle fiber recruitment, ensuring athletes develop the speed, explosiveness, and control necessary for peak performance in dynamic and high-intensity environments.
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