Complete physical preparation: develop explosiveness, strength and endurance with Alexandre Langlois – TennXpert physical preparation coach

In tennis, as in many sports, the difference between a solid player and a high-performing player often comes down to physical preparation.

Speed of movement, hitting power, the ability to sustain effort and resist injury are not the result of chance: they are built up through training.

Within the TennXpert network, Alexandre Langlois supports athletes with a scientifically proven method that combines mobility, strength, explosiveness, strength endurance and cardiovascular optimisation.

This approach not only develops performance, but also prevents injuries and optimises sporting longevity.

1. Mobility: the foundation of effective and safe movement

‘Mobility is the ability of a joint to move through its full range of motion without restriction or pain.’

Optimal mobility allows you to:

• perform technical movements without compensation (and therefore without overloading certain areas);

• increase the mechanical efficiency of movements, which reduces energy expenditure;

• prevent injuries related to joint limitations (sprains, tendonitis, lower back pain).

Scientific justification:

Joint mobility directly influences muscle activation (concept of length-tension relationship). A mobile joint allows muscles to work in their optimal range of strength, thereby improving performance and reducing premature fatigue.

2. Strength: the key to power and stability

In the Alexander method, strength is developed through multi-joint exercises (squats, deadlifts, presses, pull-ups, etc.) performed with full range of motion.

This choice is strategic because multi-joint exercises:

• simultaneously engage several muscle groups and joints;

• strengthen the central nervous system (neural drive) by improving intermuscular coordination;

• increase functional strength, which is directly transferable to sport.

Scientific justification:

Research by Kraemer & Ratamess (2004) shows that full-range strength training significantly increases maximum strength, bone density and impact resistance — essential qualities for tennis, where strokes and changes of direction place high demands on the skeleton and tendons.

3. Explosiveness: transforming strength into speed

Strength alone is not enough: it is the ability to express it quickly that determines performance on the court.

Alexandre uses:

• Plyometrics (jumps, box jumps) to improve muscle and tendon stiffness and myotatic reflexes;

• Short sprints and changes of direction to optimise neuromuscular reaction speed;

• Medicine ball throws to transfer power to specific sporting movements (serve, forehand, etc.).

Scientific justification:

According to Komi (2003), plyometric training increases the effectiveness of the stretch-shortening cycle (SSC), a central mechanism in explosive movements.

By improving the nervous system's ability to quickly recruit type II (fast) fibres, striking speed and responsiveness are increased.

4. Strength endurance: maintaining intensity over time

Tennis is a sport of intermittent effort. Strength endurance is therefore essential for maintaining power and accuracy throughout the match.

Super-sets (two complementary exercises performed in succession) and tri-sets (three consecutive exercises) allow you to:

• increase tolerance to muscle acidosis;

• improve active recovery between points;

• strengthen muscle resilience in the face of fatigue.

Scientific justification:

Circuit training with little rest stimulates both the lactic anaerobic (short, intense efforts) and aerobic (recovery) systems, creating a direct transfer to sports involving repeated efforts such as tennis (Gibala et al., 2012).

5. Cardiovascular system: energy for performance

An efficient cardiovascular system allows for:

• rapid recovery between exchanges;

• better muscle oxygenation;

• maintaining mental clarity at the end of a match.

Alexandre incorporates high-intensity interval training (HIIT) sessions, combined with technical work, to stimulate VO₂max while remaining close to real playing conditions.

Scientific rationale:

HIIT protocols rapidly increase aerobic and anaerobic capacity, improving both speed of movement and recovery (Buchheit & Laursen, 2013).

Tailor-made coaching: in person or remotely

• In person: Alexandre creates an atmosphere conducive to pushing oneself to the limit through mental and motivational work.Tone of voice, choice of music, precise repetition counting and tempo management — every detail is calibrated to push the athlete beyond their limits while remaining within the physiological safety zone.

• Remote: through video monitoring and personalised feedback, Alexandre analyses technique, adjusts loads, corrects posture and maintains a high level of commitment, day after day.

Why choose Alexandre Langlois and TennXpert?

• Proven scientific method: based on exercise physiology and the latest research in physical training.

• Maximum personalisation: takes into account the student's goals and physical and psychological profile.

• Dual expertise: performance optimisation and injury prevention.

• Integration into the TennXpert network: an ecosystem of experts in tennis and sports performance.

📍 Find Alexandre Langlois on the TennXpert establishment page and take your game to the next level.

💻 Contact and info: tennxpert.com – Instagram TennXpert