Plyometric Training in Tennis: A Narrative Review on Power, Agility, and Change of Direction Performance
DOI:
https://doi.org/10.30827/ijrss.33384Keywords:
plyometric training (PT), sprint performance, change of direction (CoD), agility, resistance training (RT), tennis playersAbstract
This narrative review explores how plyometric training (PT) contributes to improving key performance components in tennis, including sprint speed, agility, muscular power, and change of direction (CoD) ability. A structured literature search was carried out in PubMed, Scopus, and Web of Science databases up to December 2023, focusing on studies involving tennis and other racquet sport athletes. Overall, the reviewed evidence indicates that PT can enhance sprint performance by approximately 5-7%, vertical jump height by 4-8%, and change of direction (CoD) ability, with moderate effect sizes (0.40-0.60, p < 0.05). These improvements are primarily linked to better neuromuscular coordination and more efficient use of the stretch-shortening cycle (SSC). PT appears particularly valuable for adolescent players, as it requires minimal equipment, is accessible in different training settings, and supports both performance enhancement and injury prevention. Coaches and conditioning professionals are encouraged to integrate PT two to three times per week, allowing sufficient recovery between sessions to maximize performance gains and limit fatigue.
Downloads
References
Arabatzi, F., Kellis, E., & de Villarreal, E. S. S. (2010). Vertical jump biomechanics after plyometric, weight lifting, and combined (weightlifting + plyometric) training. Journal of Strength and Conditioning Research, 24(9), 2440-2448. https://doi.org/10.1519/JSC.0b013e3181e274ab DOI: https://doi.org/10.1519/JSC.0b013e3181e274ab
Arazi, H., Asadi, A., & Roohi, S. (2014). Enhancing muscular performance in women: Compound versus complex, traditional resistance and plyometric training alone. Journal of Musculoskeletal Research, 17(2), 1450007-1450010. https://doi.org/10.1142/S0218957714500079 DOI: https://doi.org/10.1142/S0218957714500079
Asadi, A., Arazi, H., Young, W. B., & de Villarreal, E. S. S. (2016). The effects of plyometric training on change-of-direction ability: A meta-analysis. International Journal of Sports Physiology and Performance, 11(5), 563-573. https://doi.org/10.1123/ijspp.2015-0694 DOI: https://doi.org/10.1123/ijspp.2015-0694
Bal, B. S., Singh, S., Dhesi, S. S., & Singh, M. (2012). Effects of 6-week plyometric training on biochemical and physical fitness parameters of Indian jumpers. Journal of Physical Education and Sports Management, 3(3), 35-40. https://academicjournals.org/article/article1379432369_Bal%20et%20al.pdf
Barbaros, P., Dudašek, B., Milanović, D., Šanjug, S., & Galić, M. (2023). Measuring and assessing motor skills of selected Croatian U12, U14 and U16 tennis players. Frontiers in Physiology, 14, 1241847. https://doi.org/10.3389/fphys.2023.1241847 DOI: https://doi.org/10.3389/fphys.2023.1241847
Behm, D. G., Young, J. D., Whitten, J. H. D., Reid, J. C., Quigley, P. J., Low, J., Li, Y., Lima, C. D., Hodgson, D. D., Chaouachi, A., Prieske, O., & Granacher, U. (2017). Effectiveness of traditional strength vs. power training on muscle strength, power and speed with youth: A systematic review and meta-analysis. Frontiers in Physiology, 8, 423. https://doi.org/10.3389/fphys.2017.00423 DOI: https://doi.org/10.3389/fphys.2017.00423
Benito-Martínez, E., Lara-Sánchez, A. J., Berdejo-Del-Fresno, D., & Martínez-López, E. J. (2011). Effects of combined electrostimulation and plyometric training on vertical jump and speed tests. Journal of Human Sport and Exercise, 6(4), 603-615. https://doi.org/10.4100/jhse.2011.64.04 DOI: https://doi.org/10.4100/jhse.2011.64.04
Bompa, T. O., & Haff, G. G. (2009). Periodization: The theory and methodology of training (5th ed.). Human Kinetics Press.
Cavagna, G. A. (1977). Storage and utilization of elastic energy in skeletal muscle. Exercise and Sport Sciences Reviews, 5, 89-130. https://doi.org/10.1249/00003677-197700050-00004 DOI: https://doi.org/10.1249/00003677-197700050-00004
Cherni, Y., Mzita, I., Oranchuk, D. J., Dhahbi, W., Hammami, M., Ceylan, H. I., ... & Chelly, M. S. (2025). Effects of loaded vs unloaded plyometric training combined with change-of-direction sprints on neuromuscular performance in elite U-18 female basketball players: a randomized controlled study. Sport Sciences for Health, 21, 1-13. https://doi.org/10.1007/s11332-025-01498-4 DOI: https://doi.org/10.1007/s11332-025-01498-4
Chimera, N. J., Swanik, K. A., Swanik, C. B., & Straub, S. J. (2004). Effects of Plyometric Training on Muscle-Activation Strategies and Performance in Female Athletes. Journal of athletic training, 39(1), 24-31. https://pmc.ncbi.nlm.nih.gov/articles/PMC385258/
Chunlei, L. (2016). Design and implementation of physical fitness training of China national badminton team in preparing for 2012 London Olympic Games. Journal of Beijing Sport University, 5, 60-69. https://doi.org/10.19582/j.cnki.11-3785/g8.2016.05.015
Clark, M., Lucett, S., & Kirkendall, D. T. (2016). Plyometric training concepts for performance enhancement. In NASM essentials of sports performance training (pp. 207-226). Wolters Kluwer/Lippincott Williams & Wilkins. https://downloads.lww.com/wolterskluwer_vitalstream_com/sample-content/9780781768030_NASM/samples/Chapter08.pdf
Cooke, K., Quinn, A., & Sibte, N. (2011). Testing speed and agility in elite tennis players. Strength and Conditioning Journal, 33(4), 69-72. https://doi.org/10.1519/SSC.0b013e31820534be DOI: https://doi.org/10.1519/SSC.0b013e31820534be
Cronin, J. B., & Hansen, K. T. (2005). Strength and power predictors of sports speed. Journal of Strength and Conditioning Research, 19, 349. https://pubmed.ncbi.nlm.nih.gov/15903374/ DOI: https://doi.org/10.1519/14323.1
Davies, G., Riemann, B. L., & Manske, R. (2015). Current concepts of plyometric exercise. International Journal of Sports Physical Therapy, 10(6), 760-786. https://pmc.ncbi.nlm.nih.gov/articles/PMC4637913/
Deng, N., Soh, K. G., Abdullah, B. B., Huang, D., Xu, F., Bashir, M., Zhang, J., Lee, J. H., & Li, Y. (2024). Effects of plyometric training on health-related physical fitness in untrained participants: A systematic review and meta-analysis. Scientific Reports, 14(1), 11272. https://doi.org/10.1038/s41598-024-61905-7 DOI: https://doi.org/10.1038/s41598-024-61905-7
Deng, N., Soh, K. G., Abdullah, B., & Huang, D. (2023). Effects of plyometric training on physical fitness measures in racquet sport athletes: A systematic review and meta-analysis. PeerJ, 11, e16638. https://doi.org/10.7717/peerj.16638 DOI: https://doi.org/10.7717/peerj.16638
Deng, N., Soh, K. G., Huang, D., Abdullah, B., Luo, S., & Rattanakoses, W. (2022). Effects of plyometric training on skill and physical performance in healthy tennis players: A systematic review and meta-analysis. Frontiers in Physiology, 13, 1024418. https://doi.org/10.3389/fphys.2022.1024418 DOI: https://doi.org/10.3389/fphys.2022.1024418
de Villarreal, E. S., Izquierdo, M., & Gonzalez-Badillo, J. J. (2009). Enhancing jump performance after combined vs. maximal power training. Medicine & Science in Sports & Exercise, 41(5), 1106-1113. https://doi.org/10.1519/jsc.0b013e3182163085 DOI: https://doi.org/10.1519/JSC.0b013e3182163085
Dobos, K., Novak, D., & Barbaros, P. (2021). Neuromuscular fitness is associated with success in sport for elite female, but not male tennis players. International Journal of Environmental Research and Public Health, 18, 6512. https://doi.org/10.3390/ijerph18126512 DOI: https://doi.org/10.3390/ijerph18126512
Elliott, B. (2006). Biomechanics and tennis. British Journal of Sports Medicine, 40, 392-396. https://doi.org/10.1136/bjsm.2005.023150 DOI: https://doi.org/10.1136/bjsm.2005.023150
Eraslan, L., Castelein, B., Spanhove, V., Orhan, C., Duzgun, I., & Cools, A. (2020). Effect of plyometric training on sport performance in adolescent overhead athletes: A systematic review. Sports Health, 13(1), 37-44. https://doi.org/10.1177/1941738120938007 DOI: https://doi.org/10.1177/1941738120938007
Fernandez-Fernandez, J., de Villarreal, E. S., Sanz-Rivas, D., & Moya, M. (2016). The effects of 8-week plyometric training on physical performance in young tennis players. Pediatric Exercise Science, 28(1), 77-86. https://doi.org/10.1123/pes.2015-0019 DOI: https://doi.org/10.1123/pes.2015-0019
Fernandez-Fernandez, J., Granacher, U., Sanz-Rivas, D., Sarabia Marin, J. M., Hernandez-Davo, J. L., & Moya, M. (2018). Sequencing effects of neuromuscular training on physical fitness in youth elite tennis players. Journal of Strength and Conditioning Research, 32(3), 849-856. https://doi.org/10.1519/JSC.0000000000002319 DOI: https://doi.org/10.1519/JSC.0000000000002319
Fernandez-Fernandez, J., Nakamura, F. Y., Boullosa, D., Santos-Rosa, F. J., Herrero-Molleda, A., Granacher, U., & Sanz-Rivas, D. (2023). The effects of neuromuscular training on sand versus hard surfaces on physical fitness in young male tennis players. International Journal of Sports Physiology and Performance, 19(1), 71-79. https://doi.org/10.1123/ijspp.2023-0162 DOI: https://doi.org/10.1123/ijspp.2023-0162
Fernandez-Fernandez, J., Sanz-Rivas, D., Kovacs, M. S., & Moya, M. (2015). In-season effect of a combined repeated sprint and explosive strength training program on elite junior tennis players. Journal of Strength and Conditioning Research, 29(2), 351-357. https://doi.org/10.1519/JSC.0000000000000759 DOI: https://doi.org/10.1519/JSC.0000000000000759
Ferrari, R. (2015). Writing narrative style literature reviews. Medical Writing, 24(4), 230-235. https://doi.org/10.1179/2047480615Z.000000000329 DOI: https://doi.org/10.1179/2047480615Z.000000000329
Flanagan, E. P., & Comyns, T. M. (2008). The use of contact time and the reactive strength index to optimize fast stretch-shortening cycle training. Strength and Conditioning Journal, 30, 32-38. https://doi.org/10.1519/SSC.0b013e318187e25b DOI: https://doi.org/10.1519/SSC.0b013e318187e25b
Garcia-Carrillo, E., Ramirez-Campillo, R., Thapa, R. K., Afonso, J., Granacher, U., & Izquierdo, M. (2023). Effects of upper-body plyometric training on physical fitness in healthy youth and young adult participants: A systematic review with meta-analysis. Sports Medicine - Open, 9, 93. https://doi.org/10.1186/s40798-023-00631-2 DOI: https://doi.org/10.1186/s40798-023-00631-2
Green, B. N., Johnson, C. D., & Adams, A. (2006). Writing narrative literature reviews for peer-reviewed journals: Secrets of the trade. Journal of Chiropractic Medicine, 5(3), 101-117. https://doi.org/10.1016/S0899-3467(07)60142-6 DOI: https://doi.org/10.1016/S0899-3467(07)60142-6
Häkkinen, K., Komi, P. V., & Alén, M. (1985). Effect of explosive-type strength training on isometric force and relaxation time, electromyographic and muscle fibre characteristics of leg extensor muscles. Acta Physiologica Scandinavica, 125(4), 587-600. https://doi.org/10.1111/j.1748-1716.1985.tb07759.x DOI: https://doi.org/10.1111/j.1748-1716.1985.tb07760.x
Kilit, B., & Arslan, E. (2019). Effects of high-intensity interval training vs. on-court tennis training in young tennis players. Journal of Strength and Conditioning Research, 33, 188-196. https://doi.org/10.1519/jsc.0000000000002766 DOI: https://doi.org/10.1519/JSC.0000000000002766
Kolman, N. S., Kramer, T., Elferink-Gemser, M. T., Huijgen, B. C. H., & Visscher, C. (2019). Technical and tactical skills related to performance levels in tennis: A systematic review. Journal of Sports Sciences, 37, 108-121. https://doi.org/10.1080/02640414.2018.1483699 DOI: https://doi.org/10.1080/02640414.2018.1483699
Kraemer, W. J., Ratamess, N., Fry, A. C., Triplett-McBride, T., Koziris, L. P., Bauer, J. A., Lynch, J. M., & Fleck, S. J. (2000). Influence of resistance training volume and periodization on physiological and performance adaptations in collegiate women tennis players. American Journal of Sports Medicine, 28(5), 626-633. https://doi.org/10.1177/03635465000280050201 DOI: https://doi.org/10.1177/03635465000280050201
Lambrich, J., & Muehlbauer, T. (2022). Physical fitness and stroke performance in healthy tennis players with different competition levels: A systematic review and meta-analysis. PLOS ONE, 17(6), e0269516. https://doi.org/10.1371/journal.pone.0269516 DOI: https://doi.org/10.1371/journal.pone.0269516
Laursen, P. B., & Jenkins, D. G. (2002). The scientific basis for high-intensity interval training: Optimising training programmes and maximising performance in highly trained endurance athletes. Sports Medicine, 32(1), 53-73. https://doi.org/10.2165/00007256-200232010-00003 DOI: https://doi.org/10.2165/00007256-200232010-00003
Lloyd, R. S., Cronin, J. B., Faigenbaum, A. D., Haff, G. G., Howard, R., Kraemer, W. J., ... & Oliver, J. L. (2016). National Strength and Conditioning Association position statement on long-term athletic development. The Journal of Strength & Conditioning Research, 30(6), 1491-1509. DOI: https://doi.org/10.1519/JSC.0000000000001387
Macaluso, F., Isaacs, A. W., & Myburgh, K. H. (2012). Preferential type II muscle fiber damage from plyometric exercise. Journal of Athletic Training, 47(4), 414-420. https://doi.org/10.4085/1062-6050-47.4.13 DOI: https://doi.org/10.4085/1062-6050-47.4.13
Markovic, G., & Mikulic, P. (2010). Neuro-musculoskeletal and performance adaptations to lower-extremity plyometric training. Sports Medicine, 40, 859-895. https://doi.org/10.2165/11318370-000000000-00000 DOI: https://doi.org/10.2165/11318370-000000000-00000
Markovic, G., & Newton, R. U. (2007). Does plyometric training improve vertical jump height? A meta-analytical review. British Journal of Sports Medicine, 41, 349-355. https://doi.org/10.1136/bjsm.2007.035113 DOI: https://doi.org/10.1136/bjsm.2007.035113
Marzouki, H., Ouergui, I., Dridi, R., Selmi, O., Mbarki, R., Mjadri, N., Thuany, M., Andrade, M. S., Bouhlel, E., & Weiss, K. (2022). Effects of four weeks of plyometric training performed in different training surfaces on physical performances in school children: Age and sex comparisons. Children, 9(12), 1914. https://doi.org/10.3390/children9121914 DOI: https://doi.org/10.3390/children9121914
Moher, D., Liberati, A., Tetzlaff, J., Altman, D. G., & The PRISMA Group. (2009). Preferred reporting items for systematic reviews and meta-analyses: The PRISMA statement. PLOS Medicine, 6(7), e1000097. https://doi.org/10.1371/journal.pmed.1000097 DOI: https://doi.org/10.1371/journal.pmed.1000097
Pluim, B. M., Jansen, M. G. T., Williamson, S., Berry, C., Camporesi, S., Fagher, K., Heron, N., Janse van Rensburg, D. C., Moreno Pérez, V., Murray, A., O’Connor, S. R., de Oliveira, F. C. L., Reid, M., van Reijen, M., Saueressig, T., Schoonmade, L. J., Thornton, J. S., Webborn, N., & Ardern, C. L. (2023). Physical demands of tennis across the different court surfaces, performance levels and sexes: A systematic review with meta-analysis. Sports Medicine, 53(4), 807-836. https://doi.org/10.1007/s40279-022-01807-8 DOI: https://doi.org/10.1007/s40279-022-01807-8
Posnakidis, G., Aphamis, G., Giannaki, C. D., Mougios, V., Aristotelous, P., Samoutis, G., & Bogdanis, G. (2022). High-intensity functional training improves cardiorespiratory fitness and neuromuscular performance without inflammation or muscle damage. Journal of Strength and Conditioning Research, 36(3), 615-623. https://doi.org/10.1519/JSC.0000000000003516 DOI: https://doi.org/10.1519/JSC.0000000000003516
Potach, D. H. (2004). Plyometric and speed training. In R. W. Earle & T. R. Baechle (Eds.), NSCA’s essentials of personal training (pp. 425-458). Human Kinetics.
Radnor, J. M., Oliver, J. L., Waugh, C. M., Myer, G. D., Moore, I. S., & Lloyd, R. S. (2018). The influence of growth and maturation on stretch-shortening cycle function in youth. Sports Medicine, 48, 57-71. https://doi.org/10.1007/s40279-017-0785-0 DOI: https://doi.org/10.1007/s40279-017-0785-0
Ramirez-Campillo, R., Perez-Castilla, A., Thapa, R. K., Afonso, J., Clemente, F. M., Colado, J. C., Sáez de Villareal, E., & Chaabene, H. (2022). Effects of plyometric jump training on measures of physical fitness and sport-specific performance of water sports athletes: A systematic review with meta-analysis. Sports Medicine - Open, 8, 108. https://doi.org/10.1186/s40798-022-00502-2 DOI: https://doi.org/10.1186/s40798-022-00502-2
Ramirez-Campillo, R., Castillo, D., Raya-González, J., Moran, J., de Villarreal, E. S., & Lloyd, R. S. (2020). Effects of plyometric jump training on jump and sprint performance in young male soccer players: A systematic review and meta-analysis. Sports Medicine, 50(12), 2125-2143. https://doi.org/10.1007/s40279-020-01337-1 DOI: https://doi.org/10.1007/s40279-020-01337-1
Rathore, M. S. (2016). Effects of plyometric training and resistance training on agility of tennis players. Indian Journal of Physical Education, Sports Medicine & Exercise Science, 16(1-2), 32-34.
Sekulić, D., Pehar, M., Krolo, A., Spasić, M., Uljević, O., & Calleja-González, J. (2017). Evaluation of basketball-specific agility: Applicability of preplanned and nonplanned agility performances for differentiating playing positions and playing levels. Journal of Strength and Conditioning Research, 31, 2278-2288. https://doi.org/10.1519/JSC.0000000000001646 DOI: https://doi.org/10.1519/JSC.0000000000001646
Sekulić, D., Zeljko, I., & Gilić, B. (2020). Measuring pre-planned and non-planned agility in futsal: Applicability of newly designed sport-specific protocols. In 17th Annual Scientific Conference of Montenegrin Sports Academy, Cavtat, Dubrovnik, Croatia, 2-5 April 2020 (p. 35). https://www.bib.irb.hr:8443/1089653
Sole, S., Ramírez-Campillo, R., Andrade, D. C., & Sanchez-Sanchez, J. (2021). Plyometric jump training effects on the physical fitness of individual-sport athletes: A systematic review with meta-analysis. PeerJ, 9, e11034. https://doi.org/10.7717/peerj.11004 DOI: https://doi.org/10.7717/peerj.11004
Strate, M., Stien, N., Saeterbakken, A. H., & Andersen, V. (2021). The effects of assisted and resisted plyometric training on jump height and sprint performance among physically active females. European Journal of Sport Science, 22(10), 1569-1576. https://doi.org/10.1080/17461391.2021.1968503 DOI: https://doi.org/10.1080/17461391.2021.1968503
Sun, J., Sun, J., Shaharudin, S., & Zhang, Q. (2025). Effects of plyometric training on lower limb strength, power, agility, and body composition in athletically trained adults: Systematic review and meta-analysis. Scientific Reports, 15, 34146. https://doi.org/10.1038/s41598-025-10652-4 DOI: https://doi.org/10.1038/s41598-025-10652-4
Taube, W., Leukel, C., & Gollhofer, A. (2012). How neurons make us jump: The neural control of stretch-shortening cycle movements. Exercise and Sport Sciences Reviews, 40, 106-115. https://doi.org/10.1097/JES.0b013e31824138da DOI: https://doi.org/10.1097/JES.0b013e31824138da
Taylor, K.-L. (2012). Monitoring neuromuscular fatigue in high performance athletes. [Doctoral dissertation, Edith Cowan University]. Edith Cowan University. https://ro.ecu.edu.au/theses/581/
Terraza-Rebollo, M., Baiget, E., Corbi, F., & Planas Anzano, A. (2017). Effects of strength training on hitting speed in young tennis players. Revista Internacional de Ciencias del Deporte, 17, 349-366. https://doi.org/10.15366/rimcafd2017.66.009 DOI: https://doi.org/10.15366/rimcafd2017.66.009
Ulbricht, A., Fernandez-Fernandez, J., Mendez-Villanueva, A., & Ferrauti, A. (2016). Impact of fitness characteristics on tennis performance in elite junior tennis players. Journal of Strength and Conditioning Research, 30(4), 989-998. https://doi.org/10.1519/JSC.0000000000001267 DOI: https://doi.org/10.1519/JSC.0000000000001267
Wilk, K. E., Voight, M. L., Keirns, M. A., Gambetta, V., Andrews, J. R., & Dillman, C. J. (1993). Stretch-shortening drills for the upper extremities: Theory and clinical application. Journal of Orthopaedic & Sports Physical Therapy, 17(5), 225-239. https://doi.org/10.2519/jospt.1993.17.5.225 DOI: https://doi.org/10.2519/jospt.1993.17.5.225
Xiao, W., Geok, S. K., Bai, X., Bu, T., Wazir, M. R. N., Talib, O., Liu, W., & Zhan, C. (2022). Effect of exercise training on physical fitness among young tennis players: A systematic review. Frontiers in Public Health, 10, 843021. https://pmc.ncbi.nlm.nih.gov/articles/PMC8924058/ DOI: https://doi.org/10.3389/fpubh.2022.843021
Zghal, F., Colson, S. S., Blain, G., Behm, D. G., Granacher, U., & Chaouachi, A. (2019). Combined resistance and plyometric training is more effective than plyometric training alone for improving physical fitness of pubertal soccer players. Frontiers in Physiology, 10, 1026. https://doi.org/10.3389/fphys.2019.01026 DOI: https://doi.org/10.3389/fphys.2019.01026
Published
How to Cite
Issue
Section
License
Copyright (c) 2025 Michele Perniola, Rodolfo Lisi, Andrea Dimauro
This work is licensed under a Creative Commons Attribution 4.0 International License.
