Sebbene oggigiorno il tennis sia diventato uno sport in cui l’obiettivo primario è colpire la palla con molta potenza, i tennisti non sono noti per essere dei veri e propri “Bronzi di Riace”. E ci sono diversi buoni motivi per cui non aumentano la massa muscolare in modo significativo. In questo articolo ve ne proponiamo sette.
1. Muscoli più grandi non danno ai giocatori maggiore potenza
Contrariamente a quanto molti potrebbero pensare, essere muscolosi nel tennis non vuol dire avere una maggiore potenza. Gran parte della potenza della palla deriva infatti dal trasferimento dell’energia generata dai piedi mentre dalla parte inferiore alla parte superiore del corpo. I giocatori professionisti lo sanno bene, e questo è uno dei motivi per cui non si preoccupano di sviluppare una massa muscolare significativa. Jannik Sinner è un perfetto esempio del giocatore che trasferisce energia in tutto il corpo in modo efficiente: nonostante sia magro, riesce a sferrare dei colpi molto potenti lasciando di sasso gli avversari-
2. La flessibilità è più importante della muscolosità
I tennisti devono essere dotati di un’ottima flessibilità, il che è difficile da conciliare con una massa muscolare significativa. Perché avere una massa muscolare in eccesso limiterà la flessibilità e il movimento generale del giocatore.
Peraltro, al giorno d’oggi gli scambi durano più a lungo rispetto al passato e, soprattutto sulla terra battuta, la flessibilità assume un valore cruciale: essere in grado di eseguire scivolate o, addirittura, spaccate per raggiungere un drop shot è per un giocatore molto più importante rispetto all’apparire muscoloso.
3. La resistenza è più importante della muscolosità
Col passare degli anni, il tennis è diventato progressivamente uno sport sempre più improntato alla resistenza. Nell’era di John McEnroe e Bjorn Borg, gli scambi finivano rapidamente poiché la strategia principale era il serve and volley. Oggigiorno, come abbiamo sottolineato anche in precedenza, gli scambi durano generalmente più a lungo, pertanto i giocatori devono mantenere alti livelli di resistenza per evitare di stancarsi. A tal riguardo, c’è da segnalare che gli atleti con una maggiore massa muscolare tendono a stancarsi prima rispetto agli atleti più magri.
4. Allenamenti specifici con pesi medi e non pesanti
Il regime di allenamento di un tennista dentro e fuori dal campo non è dedicato alla costruzione della massa muscolare. Al contrario, i giocatori di tennis lavorano sulla loro forma fisica generale, sulla velocità del gioco di gambe, sull’agilità, sull’equilibrio e sulla resistenza. A dimostrazione di ciò, in rete è possibile trovare diversi video in cui li si vede eseguire gli esercizi in palestra utilizzando pesi medi anziché pesanti. Infine, c’è da dire che i giocatori raramente svolgono esercizi mirati alla parte superiore del corpo, bensì preferiscono concentrarsi sulla parte inferiore (spinte dell’anca, affondi e variazioni di squat).
5. Priorità alle gambe, ma senza esagerare…
I tennisti trascorrono gran parte del tempo a rincorrere la pallina, pertanto è necessario che abbiano delle gambe davvero ben strutturate. Le allenano a tal punto da arrivare a soffrire di crampi durante partite. Tuttavia, allo stesso tempo, i giocatori di tennis non possono permettersi di ingrossare troppo le loro gambe perché hanno bisogno di rimanere leggeri in ottica cambi di direzione. Per loro è dunque fondamentale trovare il giusto equilibrio tra forza e velocità.
6. Essere muscolosi aumenta il rischio di infortuni nel tennis
Il tennis è uno sport dinamico e determinati movimenti vengono eseguiti al meglio quando i giocatori non hanno massa muscolare in eccesso. Quest’ultima infatti può andare a gravare oltremodo sulle articolazioni e sui legamenti aumentando il rischio di infortuni. Ne consegue che, per avere una carriera longeva, i giocatori evitano di aumentare eccessivamente la loro massa muscolare.
7. I giocatori magri sono più veloci dei giocatori muscolosi
Infine, molto semplicemente, uno dei vantaggi di possedere una minor massa muscolare è quello di poter raggiungere una velocità maggiore.
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