This study aims to analyze the effects of a training program based on practice variability on the speed and accuracy of the tennis forehand approach to the net shot. The study sample consisted of 35 players of both genders, 22 men and 13 women (age 44 ± 10.9 years, height 1.73 ± 0.8 cm, and weight 74.7 ± 8.4 kg). Players were randomly distributed into two groups (control group = 18 and experimental group = 17). Both training groups worked a total volume of 4 weeks, seven sessions, and 15 min per session of forehand approach shot. Control group performed traditional training while experimental group trained with variability using wristband weights. The data obtained showed a large Group × Time interaction in the accuracy of the forehand approach shot, F(1, 16) = 28.034, p < .001, η² = .637. Only the experimental group increased significantly in the accuracy after the program (51.4%, effect size = 1.3, p < .001), while no changes were achieved regarding hitting speed (1.2%, effect size = 0.12, p = .62). The control group did not improve in any of the tested variables. These results indicate that variability of training using wrist weights is a valid option to improve forehand approach shot accuracy in recreational-level players. Although stroke speed was not increased, this type of training may be interesting as accuracy and technical control is commonly the main goal of training at this level.

本研究旨在分析基于练习变异性的训练计划对网球正手入网速度和准确性的影响。研究样本包括 35 名男女球员，22 名男性和 13 名女性（年龄 44 ± 10.9 岁，身高 1.73 ± 0.8 厘米，体重 74.7 ± 8.4 公斤）。玩家被随机分为两组（对照组 = 18 名，实验组 = 17 名）。两个训练组的总训练时间为 4 周，共 7 节，每节正手击球时间为 15 分钟。对照组进行传统训练，而实验组则使用腕带重量进行可变训练。获得的数据显示，正手击球的准确性存在较大的“组 × 时间”交互作用，F (1, 16) = 28.034，p  < .001，η ²  = .637。只有实验组在执行该程序后准确度显着提高（51.4%，效果大小 = 1.3，p  < .001），而击球速度没有变化（1.2%，效果大小 = 0.12，p  = .62）。对照组的任何测试变量都没有改善。这些结果表明，使用手腕重量进行训练的可变性是提高休闲级别球员正手击球准确性的有效选择。尽管划水速度没有增加，但这种类型的训练可能很有趣，因为准确性和技术控制通常是该级别训练的主要目标。