The Role of Variable Resistance Training

In competitive tennis, physical conditioning is as important as technical skill. Strength training, and in particular Variable Resistance Training (VRT), offers a practical and evidence-based way to improve the physical qualities that underpin high-level performance—power, movement efficiency, and joint resilience.

Strength as a Foundation for Tennis Performance

Greater muscular strength is consistently associated with improved athletic performance. For tennis players, this supports:

• Faster acceleration and more controlled deceleration

• Improved balance and stroke stability

• More efficient force production during repeated high-intensity efforts

• Reduced injury risk over long seasons

The effectiveness of strength training, however, depends not only on how much load is used, but how that load is applied.

Fixed vs. Variable Resistance

Traditional strength training relies on fixed (constant) resistance, such as barbells or standard machine weights. While effective, fixed resistance does not account for the fact that muscles are stronger at some joint angles and weaker at others.

Variable Resistance Training (VRT) adjusts the load through the range of motion using tools such as cam-based machines, chains, resistance bands, or cable systems. This allows resistance to better match the muscle’s natural strength curve, producing a more consistent and functional loading stimulus.

What the Research Shows

A 2022 systematic review demonstrated that VRT produces greater improvements in maximal strength than constant resistance training. Trained athletes benefited most when VRT was performed with heavier loads (≥80% 1RM), while less experienced athletes responded better to lighter VRT loads (<80% 1RM), likely due to enhanced neural adaptations.

More recent research has expanded these findings, showing that VRT also improves jump performance, movement velocity, and power output. Chains were found to be more effective than elastic bands when the variable component contributed approximately 20–37% of the total load. Exceeding this range reduced gains in speed and power.

Using Cable Machines for VRT

If you have access to a gym, cable machines provide an effective and accessible form of VRT that transfers well to tennis movements.

A recommended execution pattern is:

• Fast, explosive concentric movement (initiation phase)

• Hold the end position for 3 seconds (joint stability and control)

• Very slow return (3–5 seconds) (eccentric strength and braking control)

This loading pattern closely reflects tennis actions such as stroke initiation, force absorption at contact, and controlled recovery back into position. It is particularly relevant for rotational patterns, split-step stabilization, and lateral push-off mechanics.

Implementation Guidelines

• Experienced athletes: Use VRT with heavier loads (≥80% estimated 1RM), ensuring variable resistance contributes around 20–35% of total load.

• Developing/Older players: Prioritise lighter loads, technical precision, and controlled tempo.

• Speed and power phases: Avoid excessive variable resistance to preserve movement velocity.

VRT should complement—not replace—on-court movement training, footwork drills, and tennis-specific conditioning.

Wrap

Variable Resistance Training provides a more precise and transferable strength stimulus than fixed resistance alone.

By matching load to muscular capacity through the range of motion, VRT supports the development of strength qualities that align closely with the physical demands of tennis.

When applied thoughtfully—using appropriate loads, controlled tempos, and tennis-specific movement patterns—VRT can play a valuable role in building durable, efficient, and high-performing tennis athletes.