This phase of tennis weight training exercise should be followed strictly. To get the best result, you have to do this training for 6-8 consecutive weeks and 2 days a week. It is not ideal to do these tennis weight training exercises in two consecutive days but do it at different regular day intervals.

For best result, the exercises below should be performed with the following program: 2-3 sets, 12-15 repetitions, 40-50% (repetition maximum – 1) and 90 seconds rest intervals.

Dumbbell Squats

This tennis weight training exercise is important in developing your legs and glutes muscles. Stand with your feet and spread them at about shoulder-width with your toes pointing a little bit outward. Place two dumbbells on each side of your feet. Then bend your knees (without bending your back) to hold the dumbbells with palms facing your body. Your thighs should be parallel to the floor and your toes should also be in line with your knees. With your head straight up, your lower back in arched position and your abs tight, straighten your legs up bringing the dumbbells until standing position. Once you reach the standing position, quickly do the squat position again and repeat the process.

Barbell Bench Press

The barbell bench press is performed if you want to develop your chest and triceps muscles. What you need for this exercise is a flat bench press machine. Lie flat on the bench and hold the barbell with your two hands spread at shoulder-width. Next is to lift the barbell from its holder and gradually bring it down up to 3 inches above your chest. Never allow the bar of the barbell to touch your chest. Then push back the barbell to its initial position. If your movement in bringing the barbell down was gradual, the upward movement should be done in an explosive manner.

Single Arm Dumbbell

This tennis weight training exercise is important in the development of your upper back and biceps muscles. To do this exercise, the first step you need to do is put your left knee and left hand on a flat bench and put your right leg steadily on the floor. Bend your body is such a way that it is parallel to the floor and with your back flat. Then hold the barbell with you right hand, bring the barbell up until the outer side of you ribcage. Lower the barbell down to its initial position. Make sure that the palm of your right hand is facing towards your body.

Dumbbell Shoulder Presses

This tennis weight training exercise targets your shoulder and triceps muscles. The first step of this exercise is to let your right and left hand hold one dumbbell each, then set on a bench with a structure to support you back. The second step is to put your feet steadily on the floor and spread them at hip-width. Third step is for you to bend your left and right elbows bringing both arms with the dumbbells above. At this point, the barbell should be at ear level and your palm should be facing in front. Then do the fourth step is to pull your abdominals to create a space between your back and the bench. Then put your head on the head support provided. The last step is to bring up the dumbbell up to the point that both ends of the dumbbell touch each other. Repeat the routine by pulling down the dumbbell at your ear level and push upward again.

Standing Barbell Curls

This exercise is important in developing your biceps muscles. This training is done while you are in standing position. The first thing you need to do is hold the barbell with your both hands, with your palm in upward position. Spread your arms at shoulder-width. Arch a bit your back so that so that the barbell is positioned at your middle thigh level. Lift up the barbell up to shoulder height then repeat the routine from the initial step (the barbell at middle thigh level). Avoid stressing your back by bending your knees slightly.

Maximal strength training exercises

Maximal strength training exercises can only be performed after you have completed the fundamental weight training. For best results, do this routine for 2-3 times a week for a period of 6 weeks. Like the fundamental, it is ideal not to do this for two consecutive days but at regular interval. Again, these training exercises can only be done when there are no competitive tennis matches.

Same as the other exercises, a warm up exercise is necessary before the actual training is done. Ten-minute light aerobic warm up exercise is ideal. Then allow yourself to cool down for ten minutes by doing stretching exercises.

For best results, the exercises below should be performed with the following program: 2-3 sets, 4-8 repetitions, 80-90% (repetition maximum – 1) and 3-2 minutes rest intervals.

Barbell Squats

see above description on how to execute it and what muscles is its target.

Dumbbell Bench Presses

The dumbbell bench press is a tennis weight training exercise that is used to strengthen the upper body. Start with the dumbbells lowered so that they are directly beside your chest on each side of your body. Press the dumbbells straight up until your arms are completely extended, and then lower them back to the starting position. This tennis weight training exercise is done by laying down in a bench and holding both dumbbells next to your side and lifting straight up to reach full extension of the arm.

Lat Pull Downs

This tennis weight training is done to develop your upper back and biceps muscles. The initial step of this exercise is for you to sit on a seat and make sure you adjust the pads in such a way that the quads are placed comfortably above your knees. This is very important to steady your knees when you do the actual exercise. Hold the cable bar with stretched arms (upwards) and spread your hand at shoulder-width with you palm facing in front. Make sure that the height of the bar should be just enough to reach out when you are in a sitting position.

Dumbbell Shoulder Shrugs

This tennis weight training is done to develop shoulder and triceps muscles. Hold two dumbbells one each arm and let your both straight arms relax at your side. Then shrug your shoulder (as you normally do). This can be done by bringing up your shoulder towards your ears. Once your shoulder is touching (or almost) your ear, hold it there for one second then relax your shoulder to its normal position.

Dumbbell Bent Over Rows

This tennis weight training exercise is done to develop your low back and hamstrings muscles. Stand with your legs at shoulder-width. Hold the dumbbell in each hand with your palms positioned toward your body. Then bend your body (forward) and knees slightly. The dumbbells should be kept apart at shoulder-width. With you abdominal muscles pulled, your back flat, body and knees bent, pull up the dumbbell up to chest level. Then bring them back to the initial position and repeat the process. When you do this exercise, you have to avoid legs movement and minimize wrist twisting as much as possible.

Weighted Crunches

This tennis weight training exercise is performed to develop you abdominals. To do this exercise, place a mat on the floor. If you don’t have a companion or a partner to hold your feet when you do the actual exercise, you can use a heavy bench Just make sure that you can be put your feet under it. Now, you have to lie down with your feet bent. Let you partner hold your feet firmly or put your feet under the bench. Then place the weight plate just on top your chest and put your arms above it. Next is to pull up your shoulder blades from the floor using the power of your abdominals instead of your shoulder. Once your shoulder if off the floor, hold it for several seconds and then gradually lower it down to the floor. Repeat the same process.

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The idea of tennis training workouts are typically unheard of at the club level of tennis and this type of tennis training is usually reserved for advanced tennis players. Beyond the beginner level, however is the small factors (tennis training workouts) that separate good players from average players.

If you’re a competitive tennis player, you are always looking for ways to improve. Practicing and improving your strokes is one way to get better. For many players, though, not much attention is paid to their physical conditioning.

The Reason For Doing Tennis Training Workouts

Tennis has become quite demanding on the body so much so that specific tennis training workouts have been designed. Sure, there are still some senior players at the club level who can beat younger and faster players by the quality of their shots, their intelligence in constructing points and their mental toughness.

But at higher levels, the fitter players always have an advantage. At the professional level, the best players in the world are also some of the best athletes in all of sports.

Each person has different anatomic and physiologic characteristics. There are certain areas that one person may need to pay attention to more than others. Some may need to focus more on diet and weight loss while others may need more strength or flexibility. To design a perfect tennis training workout for a specific player, he or she needs to identify the exact areas which need improvement most.

There are, however, some general principles that serve as guidelines for designing a workout plan and these are based on the components of fitness which are strength, flexibility, speed, agility and stamina.

Tennis Training Workouts: Strength Training for Tennis

Strength training for tennis players is now standard for pros ever since the successes of players like Ivan Lendl and Martina Navratilova. Strength increases the power of your shots and minimizes injuries by protecting the joints that are subject to repetitive stress.

A tennis training workout for improving strength makes use of free weights, resistance bands and cable machines. Additionally, core exercises and plyometric exercises are also incorporated. It is of the essence that the entire body be worked out from ground up.

Tennis Training Workouts: Lower Body Tennis Training

The lower body is crucial for tennis players because the proper execution of the basic strokes require a stable and balanced foundation as well as proper weight transfer.

Therefore, strong legs provide and advantage not just for speed but also for better stroking mechanics.

For the lower body, tennis training workouts should include free weight regular squats, split squats, lunges and calf raises.

Alternatively, machine leg presses and calf exercises can be done. The usual recommendation is to do each type of exercise in three sets of 15 repetitions each.

For a stronger core, abdominal exercises and lower back exercises should be done. The standard sit-up can be performed on the floor or on a stability ball. The obliques should also be exercised with twisting crunches. This is because the serve and the ground strokes require trunk twisting movements.

Tennis Training Workouts: Lower Back and Upper Body Exercises

Superman Exercise

For the lower back, back extensions or the “Superman” exercise can be done. The “Superman” exercise is performed while lying face down on the floor. The legs and arms are raised off the floor and held for a few counts then lowered and raised again. These exercises should be performed in 3 sets of 15-20 reps each.

Russian Twist

Another core exercise is the standing Russian twist. This makes use of a medicine ball which is held out in front of the chest at arm’s length. You twist to the left and back to the centre 10 times, and then repeat for the right side. Again, 3 sets are recommended.

For the upper body part of the tennis training workout, bench presses or push ups are good for the chest and shoulders. One-armed bent-over rows or cable machine pulls are good for the upper back. The shoulder is the first critical joint that needs strengthening because it is quite prone to develop repetitive stress injuries. Shoulder presses, lateral raises and forward raises can all be performed.

Tennis Training Workouts: Rotator Cuff Exercises

The rotator cuff should be strengthened as well. Exercises for this include external rotations of which there are several kinds. They can be done standing up with the arm free from the body, seated with the arm supported by the knee or lying on one side with the arm resting on a towel placed on the side of the torso.

Each of these exercises is done 15 times for 3 sets. It is imperative that not only the playing arm and shoulder be worked out but also the non-dominant side. Uneven muscular development makes the body prone to develop postural problems which can lead to a lot of other health problems including neurological and circulatory problems.

Tennis Training Workouts: Arm Strengthening

For the arms, dumbbell curls, triceps extensions, wrist curls, wrist extensions are all performed for both right and left arms. Again, 3 sets of 15 reps are recommended.

These not only strengthen but also protect the two other crucial joints which are the elbow and wrist. Like the shoulder, these joints are prone to injury.

There have been many tennis training workouts designed using the exercises mentioned. One particular example is a circuit program where squats, bench presses, back extensions, one-arm bent-over rows, lateral raises, oblique crunches, walking lunges, dumbbell bicep curls, overhead triceps extensions, wrist curls, wrist extensions and standing Russian twists are all done in sets consecutively.

To illustrate, after doing a 15 rep set of squats, immediately do a 15 rep set of bench presses and so on.

After completing all exercises, the whole process is repeated until 3 sets of each exercise have been done. There is also a particular rhythm to which the reps should be performed. Lowering of the weight should take two counts, followed by a pause of one count and then a lift of the weight taking one count.

The slower contraction used in lowering the weight develops muscle control while the quicker contraction used to lift the weight develops power. This routine is done only 3 times a week to allow the muscles proper recovery.

The Importance of Stretching in a Tennis Training Workout Program

Stretching exercises are also an integral part of any tennis training workout program to improve flexibility. Flexibility makes a player have smoother strokes and also helps reduce the incidence of injuries. There are two kinds of stretching: static and dynamic. Dynamic stretches make use of loose and full movements to gather momentum and stretch the muscles. These are best done during the warm up period. Arm circles, internal/external rotations, wrist circles and wrist flexion/extension exercises are done for the shoulder and wrist.

For the torso, standing trunk twists and diagonal chops to the knee are performed. For the lower body, toe and heel walks, long walks, alternate toe touching, straight leg swings and cross over hip stretches are used. Each exercise is done 10-15 times.

Static stretches, on the other hand, are best performed after playing or working out. These are the stretches that you hold for about 15 seconds. Calf stretches, quadriceps stretches, hamstring stretches, hip stretches and groin stretches are important for the lower body. For the torso, side bends and spinal twists are done. Shoulder stretches, forearm stretches and triceps stretches should also be performed.

Tennis Training for Speed and Agility

Speed and agility training are important so that a player can get to more ball and recover more easily for the next shot.

Plyometric exercises can be incorporated into a training program. However, these exercises are not recommended for beginners because they require a base level of strength and endurance because they are rather intense and if done improperly, may only cause injury.

Examples of these are the stair leaps, squat jumps, split squat jumps, side-to-side lateral jumps and ankle hops.

These exercises are done from 10 seconds to one minute. Proper form and maximum exertion are required. In other words, when you jump, you jump as high as you can for as long as you can while maintaining the right form.

For people with a lower level of overall fitness, jumping rope can be a good way to gain better footwork. There are also plyometric exercises for the upper body like the clap push ups or the various medicine ball throwing exercises. These can help increase the power of a player’s shots.

In tennis, sometimes the only way to win is to simply outlast your opponent by having greater stamina. Therefore, a tennis training workout should include aerobic exercises. The unique thing about tennis is that it involves bursts of intense physical activity followed by periods of rest. Consequently, anaerobic resistance is also required.

Endurance Training For Tennis

Aerobic exercises include long distance running, cycling and cross country skiing. The usual recommendation is to do these at least 3 times a week.

Anaerobic resistance is done by performing sets of repetitive footwork drills. For example, shuttle sprints can be done like a gym exercise – in 3 sets of 15 reps each.

A 1-2 minute rest is taken in between sets. Another drill is the four corners drill where the player stands at the centre T of the service line and then runs sideways to the right sideline, touches down with the hands, runs back to the starting point, and touches down again.

This whole process is repeated with the player running forward to the net, sideward to the left sideline and backward to the baseline.

Additionally, the player may run diagonally forward to the left and right net posts and diagonally backward to the left and right corners of the baseline. After a 1-2 minute rest, the exercise is done again. These exercises boost a player’s endurance while at the same time help out with improving footwork and movement.

Bottom line: Why You Should Incorporate Tennis Training Workouts

For many players, including some pros, working out is simply not a fun thing to do, however necessary. To keep training enjoyable, players can cross-train by participating in other kinds of sports like soccer, basketball, volleyball and swimming. For relaxation, golf is a good activity because it still engages some of the muscles that are used in tennis. Other alternatives include boxing, martial arts and even yoga.

Tennis training is not just about strokes, but also about total fitness. By going on a fitness regimen, the level of your game will definitely go up.

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Because tennis calls for such a wide variety of movements that tax so many different parts of the body, a tennis training schedule needs to plan for building both strength and endurance, as well as mix in enough court time to keep it all relevant.

The buffest guy in the world will not be a force in tennis if he does not have hand-eye coordination or know how to hit a backhand. In the same way, stroke and serve development need to progress along with fitness level if maximum impact is to be made.

The tennis training schedule varies from month to month; some months are almost solid tournament playing times, others are fairly quiet and will free up much time on the schedule for on- and off-the-court workouts. A good tennis training schedule will vary according to the time of year and the demands on the player.

With that said, let’s dive into a typical tennis training schedule for an advanced player:

Off-Season Tennis Training Schedule

During the off-season, tennis players often appreciate the break from their sport. This opens up the door to lots of cross training, especially those that do not require a throwing motion.

Like the overhand baseball throw, the tennis serve is not ideal for the human body, when done in excess. During the off-season, a player’s shoulder needs almost total rest. One way that many players do that is to amp up their cycling training times. This builds both endurance and muscle and can get you far away from the courts and into scenic areas that perhaps you haven’t noticed before.

Another favorite is swimming, which works all the muscles and builds excellent endurance.

Some shoulders that are tender from a season of playing might not take too well to the different swimming strokes. If you feel pain when you are doing the freestyle, for instance, you might want to limit your pool time. Obviously, another favorite for players around the world is soccer. The shoulder gets almost total rest and the muscles used for both sprints and long-distance running are built up through soccer.

To supplement this type of cross training, a unique mix of workouts can be implemented in full during this down time from playing. Tennis is an anaerobic sport that requires aerobic fitness for the recovery portion.

Thus, some form of sprint training should be done to help you maintain an aerobic base.

In addition to some sprint work, the off-season is a great time to build muscle through heavy weight lifting.

Most power in ground strokes are generated from larger muscles, so the focus should be on increasing lower and upper leg strength. Core strength, as well, is critical to creating power in tennis, so ab work should not be neglected during this time. The following exercises can be used in the gym during the off-season to build solid muscle: squats, lunges, dead lifts, presses and curls. Do 6-8 repetitions in 2-3 sets, fewer as you begin, more as you round into shape.

Pre-Season Tennis Training Schedule

Several weeks before the tournament season begins, you will want to take your newfound muscle on a test drive that approximates the length of a tennis match, combining the endurance and explosion mentioned earlier. To do that, you need to work out with lighter weights and do more repetitions.

Go for 10-15 reps now, rather than 6-8, and incorporate resistance bands into your workouts. These bands are a tennis player’s best friend because they target specific muscle groups that need work, such as the rotator cuff used in all serves and overheads.

Tie the band to a stationary object and pull in a motion that mimics your forehand, backhand and serve. This type of lower-stress workout is perfect for the weeks leading up to your season.

In the gym, you should perform a group of movements from among these exercises: biceps curls, sit-ups or crunches, triceps extensions, push-ups, flies, chin-ups, presses, lunges, squats and pull-ups. Be sure to train upper and lower body areas on alternating days if you are working out every day. Your muscles will need the rest.

Also be sure to continue your core workouts and add more sprint training to your regimen. There are a number of shuttle runs that you can do on the court, placing balls at different spots and running to retrieve them one at a time, touching the baseline every time you place a ball there. You then can take the balls back to their spots one at a time, doubling your aerobic effect as you run.

In these key days before the playing begins, you also need to work on your ability to recover between points.

You can accomplish this through a set of sprints by running for 30-90 seconds, then stopping for 90 seconds, and so on. This will do wonders for your recovery time on the court. As for anaerobic workouts, hit the stationary bike to give your knees a break, do some rope jumping and swim if your shoulder feels good enough. Tennis players also love the jump rope for what it does for their fitness and footwork. Make it your friend, too. This mix will help you to peak in your fitness just as the games begin.

In Season Tennis Training Schedule

During the playing season, your tennis training schedule will differ greatly from the two periods described above.

When you do have time to train, it should mimic the intensity, duration and movements of a point in a match. You will want to stay away from lifting heavy weights; long runs will also be a thing of the past.

Any tennis drills that you do should be performed for 30 seconds at a maximum intensity or 60 seconds at a high intensity. This goes along with the idea that almost all of your training should have a direct correspondence to actually playing the sport.

To maintain fitness during the season, you can continue to do some work to increase your explosive and reactive power as part of your tennis training schedule. A good drill to do both is box jumps. Place one leg on a box, bench or other stable platform, no higher than your knee.

Push off and jump as high as you can in the air, using the leg on the box. Repeat this movement six to eight times, then switch legs. In a similar drill, stand on the box with both feet, then jump off and, as soon as your feet hit the ground, jump as high as you can. Repeat this fun drill six to eight times as well. Giant steps are another excellent movement for building explosion used in tennis. To do this exercise, shuffle across the width of a tennis court with as few steps as possible, maintaining a good speed. Walk back and repeat three times.

Other in-season drills in a tennis training schedule can include rope ladders, dashes, high-knee skipping and “suicides.” As you do all of these drills, do not drag them out. You are working on short periods of extreme movement spaced by short recovery times.

Do each drill for seconds, not minutes, and give yourself enough time to recover, estimating the time between points in one of your typical matches.

This year-round tennis training schedule should help you to use your time wisely and efficiently from the dark days of winter to the simmering days of summer.

A quick guide to remember the three seasons of the tennis training schedule are: off-season=heavy weight; pre-season=lighter weight with more reps; in-season=workouts that approximate games.

By varying your routine throughout the year, your body will have the strength and energy it needs in season and the recovery period for your shoulder and psyche necessary out of season. By doing something physical year-round, you will avoid turning into a blob of jelly when not playing. That will make your entrance onto the court that much easier when the first serve zooms in to start next season.

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Physical Tennis Fitness Training Program

In modern tennis, the physical aspect of a tennis training program is increasingly becoming popular. This is because of the awareness for the need of becoming physically fit to be able to cope with the high paced modern tennis matches.

Thus a proper tennis training program should include a tennis physical fitness program. Today, a tennis player has to be explosive, fast and has high endurance to be able to cope up with the other players on top.

The objective of physical tennis training is to develop the players’ stamina, speed, agility and flexibility. The trainings should also help the players develop their racket reaction and coordination. It is also very important to teach the players on the dynamic balance between the body, ball and the racket.

The above objectives are achieved through a tennis training program that include cardiovascular exercises, weight training exercises, speed, agility and coordination drills and practices. At the end of the tennis training program, the players must improve their reaction time and move at a quicker pace. For a physical fitness tennis training program to be successful, it is important that a detailed and specific tennis training program is designed for an individual player. This is very important especially for advanced or professional players. This is the reason why each professional player has their own team of trainers.

Technical Tennis Training Program

The technical skills are the other tools that are vital for a player to be successful. Therefore, it is also important to include technical trainings in any tennis training program. Technical skills refer to the stroke mechanics, techniques and strategies. A good tennis training program allows the players to perform technical training drills to improve their technical capabilities.

The tennis training program must also help the players improve their techniques and tactics.

Each player must come to terms that practice and drills are very important for them to master every tennis tools that they can use when they are already on-court. The technical tennis training program must teach the players to plan their right attacks or defense in the actual tennis matches. For professional tennis players, personal and full time coaches are normally responsible for individual player’s technical training. The technical skills are normally the backbone for every great tennis players, thus without them it is impossible to become one.

A Tennis Training Program for Every Skill Level

For beginners, technical tennis training drills may include the basic stroke drills such as the forehand strokes, backhand strokes, the serve, volley shots and over head shots. For advanced players, additional technical drills include training drill for net play, net charge, making contact, slice, drop shots, swing and many others.

The Technical Aspect of a Tennis Training Program

The performance of every tennis player depends on their technical capabilities. The lack of technical tools will not only result to the player’s defeat but it can also cause injuries. Each player should make sure that he or she goes the proper training before going into a competitive match. This means that a player should be able to master first the necessary strokes and other technical aspect of the game before he or she goes out in a true competitive match.

As mentioned above, the first technical aspect that a player should learn is the fundamental strokes. Without those skills, it would be very hard for a player to move up in the rankings in competitive tennis. Another aspect to consider is for the player to learn how to play offensively and defensively. In addition, a player must be able to develop or learn how to play against the different types of players such as net players, baseliners and many others.

Mental Tennis Training Program

The mental aspect of tennis is normally given less attention and recognition despite its importance as one of the vital tools in tennis. Tennis is a mind game thus mental fitness is vital to achieve optimum performance. An inappropriate tennis training program for mental fitness can be a great liability for a player. Thus the mental aspect of a tennis training program plays a key role for every tennis player that desires to be successful.

Mental training should be given more emphasis than they are these days especially for junior players. The young tennis learners should be taught on the importance of mental fitness on winning or losing tennis matches.

The mental training program should discuss the different aspects such as self confidence, visualization, positive self-talk, etc. Another aspect to consider is the mind conditioning before, during and after the match. Some examples of methods utilized in a tennis training program are given below:

Visualization skills training:

This training must include lessons to teach players to visualize themselves at the highest peak of their performance. It must also include training to teach players the visualization to relax and be calm in stressful moments. Another training that can be included here is the one that teaches the players to build up confidence, overcome nervousness and on how to let go frustrations, temper and anger.

Positive self-talk in a tennis training program: To train players to be motivated and be optimistic. This is vital especially when the player is under pressure of losing the match.

Breathing techniques:  Breathing techniques to stay relax, calm and focus before, during and after matches.

Goal setting training: Training for players to stay focused and concentrate on achieving their goals. Players have to take note the times when they are at their best and make them as inspiration.

Audio tapes: Designed to train players to make use of relaxing music or any audio to relax and to be inspired.

Affirmations: teaching the players to appreciate themselves and recognize their own achievements than criticizing their mistakes.

Relaxation techniques: train players to control emotions especially during extreme circumstances like after missing an easy shot, making double faults, miss calls by referees and so on.

Posture awareness: teaching players to control body language for the and bodily energy. This is also important not encourage more the opponent when the player show body language of discouragements or any negative body language.

Post-performance review: allows the players to watch previous matches and let them analyze their performance so that they can make some improvements or they can correct their mistakes.

Anger management skills: teaches players to manage their anger or frustrations especially on court or during matches. It is common to see players even the professional ones display their anger, frustrations and other extreme feelings on court. To learn how control them will save the player from wasting his/her energy and focus more on the game.

Mistake management skills: teaches the students on how to deal with mistakes and make them as challenges rather than disappointments. It is our nature to feel down every time we make mistakes. This feeling must be avoided when you are playing tennis or else one mistake can lead to more errors and eventually defeat.

In conclusion, for a player to engage in the best tennis training program, he or she must be willing to go out of his or her comfort zone. This means that to undergo tennis training means to improve your skills and techniques. Thus a player must be willing to correct the bad habits in his or her tennis tactics and techniques. A tennis training program (physical, technical and mental) is a learning process. The secret to achieve your goals and objectives is to set your mind to go from one point to the other. That is from a less skilled to a more skilled player.

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Tennis requires so many different skills that players need to train differently throughout the year to maximize their fitness and conditioning.

The debate lies in whether every workout should tax the entire body or if specific workouts should be created to improve cardio stamina, muscular endurance and recovery conditioning. The other balance that must be achieved when formulating a tennis training plan is to increase both strength for the many explosive movements used in tennis and to amp up endurance for the long matches that await.

Tennis is an unusual sport in that both aerobic and anaerobic exercises are required to build maximum fitness.

Developing a Tennis Training Plan

Players also need to work on their quickness, speed and agility. Quickness differs from speed in that it is a measure of a very fast movement in a very small space, like moving a couple of steps to your left to snatch a volley.

This is quite different than speed, which is a measure of rapidity over a larger area, such as following your serve to the net or chasing down a lob. Agility is self-explanatory: you need it all of the time in tennis, from shuffling side to side to retrieve well-placed shots to scampering up to the net to hit the short ball.

A good tennis training plan will help with all of these aspects of the game.

Let’s take a look at several different areas and see how they can be improved with a sound tennis training program that is both demanding and realistic:

A tennis training plan for agility—

a great exercise for this fitness component is to work with cones in any number of variations. Roger Federer has been known to favor putting cones in a triangle about a yard apart from each other. He then takes his racquet and whips through phantom forehands and backhands while circling each cone and doing a figure 8 that encompasses half of the triangle at a time. This does a lot for one’s agility and helps to orchestrate the motion of a groundstroke with the rapid skipping of the feet needed so often in tennis.

If ever a sport required light and happy feet, tennis is it. Try to skip around the cones for a minute at a time, resting for 15 seconds in between drills.

A tennis training plan for the tennis serve—

many more muscles go into your serve than you realize. You will need to strengthen not only your arms, but your shoulders, back and abs as well. One of the favorite tools of tennis players in their workouts is the medicine ball. Both Federer and Nadal use it all of the time as they train; you should, too.

As you work out with the ball, you will build explosive power in your upper body that will give you a faster serve. Plus, the ball is kind of fun and adds a bit of variety to any tennis training plan.

To begin, find a medicine ball at your gym or a local sporting goods store. Stand with your feet shoulder-width apart and hold the ball at your waist. Raise your heels off the ground and simultaneously reach up as high as you can with the ball. Then, throw the ball into the ground with all of the force that you can muster. As you throw harder and harder, your feet might leave the ground.

Do 2-3 sets of eight repetitions and you will begin to feel the results almost immediately.

Tennis Training Plan for Speed and Strength—

tennis uses the entire body, and thus both arms and legs need a good workout if you are to compete well in the sport. As you still have the medicine ball in your hands, you will use it again to not only work the upper body but to get your lower body into better condition. To start, stand with your feet shoulder-width apart and hold the ball at chest level with both hands. Then, squat down until your thighs are parallel to the floor.

As you raise back up, jump and throw the ball up above your head, exploding through the movement. You will then land on both feet and let the ball fall to the floor.

Perform two sets of six repetitions of this dynamic movement that will add beef to your legs and upper body, helping a variety of your tennis shots.

Quickness and Speed – Another Crucial Element of a Tennis Training Plan—

“Quickness” can also be called “rapid footwork” and that is what will be built through this drill. To begin, place three small, agility hurdles next to each other, about one foot apart. Stand beside the first hurdle, then quickly hop over it with your right foot, followed by your left foot. As soon as your left foot hits the ground, hop off the ground again with your right foot. Once you have completed the three hurdles, run back to the start and then sprint 50 yards. Perform three sets of four repetitions to get the leg burn you need to build supersonic speed and quickness on the court.

Using Exercise Bands as Part of a Tennis Training Plan

Powerful Ground Strokes— Make friends with the exercise band, another favorite of top players and a staple in their workouts. Many exercise physiologists argue for these bands over free weights for many reasons, among them being that they target muscle groups more precisely and are, of course, much more easily transportable and inexpensive.

You can find these resistance bands at your club, gym or sporting goods store. Tie the band to a stationary object, perhaps a machine in the weight room.

Take one end of the strap in your right hand and very slowly and smoothly begin to pull the band from the side of your body to the front. Be sure to do this movement so that you feel the resistance in both directions.

Maintain great form.

After a set of eight, turn around and grab the end with your left hand, repeating the motion.

Do 2-3 sets of eight and rest. If you want to continue with the bands, you can also do exercises to strengthen your serve and agility. Tie the band, for instance, to a spot about a foot above your head. Then, grab the end in your right hand and pull down and in front of your body in a very slow and controlled motion, much like a triceps curl. Repeat eight times for 2-3 sets. This motion will do wonders for your rotator cuff, which is used in serves and overheads.

If you want the bands to help you with your legs, tie it between your legs so that any movements that require your legs to be spread more than three feet or so will cause the band to stretch. Hit a few ground strokes with a partner while wearing the band between your legs. It will work several muscles in your legs, and when you take the band off, you will feel like you are playing on air. The resistance band and medicine ball are two of a tennis player’s best friends when devising a good tennis training plan.

These five sets of exercises described above can serve as the foundation for any top tennis training plan.

There are many variations of this plan, but these movements will give you a great start in your program—there is variety and versatility built in to match the demands of a sport that requires speed and strength.

Any tennis training plan will be improved by consultation with a personal trainer. It also will work much better if you have a friend or two equally committed to getting into top tennis shape. Anyone who commits to and executes a demanding tennis training program will emerge far stronger on the court, able to hit with power for hours and quickly recovering from long rallies to sprint again. That fitness level, combined with sound technique, will make you a player that is very difficult to beat.

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The benefits of getting into better shape off the court could not be more clearly evident than in today’s game.

Novak Djokovic went from a player who frequently withdrew from tournament matches with assorted injuries to someone who had tremendous energy even after four or more hours on hard courts. His improved fitness level was a crucial element that helped him to rise to number one in the world.

Tennis Training Exercises For Advanced Players Are Not Just For Tennis Pros

Does the fitness routine of Rafael Nadal even need to be debated? It is quite evident that Rafa works out hard in the hours he spends off the court, another key to him gaining the slight advantage he needed to unseat Roger Federer as the world’s number one player in recent years.

In short, your routine of tennis training exercises off the court could end up being as important as your match play, mental toughness or overall strategy.

The time you put in at the home or in the gym will reap abundant benefits when you step on the court knowing that you are in the best shape of your life and have a superior fitness level to your opponent. That will not always guarantee a win, but in a match that is close and lasts several hours, you will most likely come out on top due to the thousands of tennis training exercises that you have performed long before that tournament final.

Tennis is rare among most sports in that it requires a large mix of fitness measures. Tennis players need to be flexible and coordinated, they must have a super high level of aerobic fitness and a decent strength level. Tennis necessitates short bursts of speed and outstanding lateral movement with little recovery time. It also calls for an excellent endurance level because matches can last longer than three hours.

Why Tennis Training Exercises For Advanced Players are Important For Skill Development

To improve your fitness level, which will not only gain your more wins in the next tournament but also make the sport more enjoyable as you weather the storms of prolonged matches, a variety of tennis training exercises are needed. For starters, your endurance can be greatly improved by a minimum regime of 30 minutes of intense cardiovascular activity three times a week or more. Do not make one of those times the hours leading up to a match. You do not want to overdo it; you need to save all of the physical resources that you have for match play, even if you think a quick run will help you to settle down. Don’t do it! Save your energy for the competition.

Popular choices for cardiovascular exercise include swimming, biking and rollerblading, all of which are easy on the joints, which is good because your lower back takes a pounding on the tennis court anyway.

In addition to cardiovascular work, some strength training should be added to your tennis training exercises, such as lifting weights and doing explosive leg work like short sprints and plyometrics. Your sprints should be limited to one day per week because of the demands of such exercise. If you currently have a low fitness level or any type of injury, save sprints for a later date in your fitness routine.

Tennis Training Exercises For Advanced Players – Strength Training

First, let’s consider the some tennis training exercises for advanced players that build strength without weights and can be adopted by men or women. For tennis, you need power for serving and returning the ball, thus a strong core must be created. Following any good regimen of simple exercises that will strengthen your abdominal muscles will serve this purpose.

As for gaining lower and upper body strength, here is a recommended plan for you to follow two days a week (but not on match day).

Perform each of these exercises slowly and with sound technique for 30-45 seconds. Rest for a minimum of 15 seconds before performing the next exercise. Once that you have done all of the movements, walk for 1-2 minutes, take a drink of water and repeat the workout again. Here is the menu of tennis training exercises for advanced players covering the lower body:

Tennis Training Exercise For Advanced Players #1: High knee run—

either running in place or running a short distance, lift your knees above your waist with each movement.

Tennis Training Exercise For Advanced Players #2: Wall squat—

holding onto a pole with each hand, squat with your back against the wall to a slightly lower than sitting position. Hold for 30 seconds.

Tennis Training Exercise #3: Jumping jacks

Tennis Training Exercise #4: Front/rear lunge walk—

from an upright position, lunge both forward and back, being sure to bend your knees until one nearly touches the ground.

Tennis Training Exercise #5: Plie lunge—

with your arms crossed and resting on top of each other in front of your body, squat to a sitting position.

Tennis Training Exercise For Advanced Players #6: Leg squat thrusts—

in a sprinter’s position, move your legs quickly back and forth as if running in place. These are also known as “climbers.”

Tennis Training Exercise For Advanced Players #7: Lying abductors—

as you lean on one arm with your body resting on the ground, raise your outer leg straight up in the air, then lower. Repeat this movement with the leg closest to the ground as the outer leg drapes over the body to give stability.

Be sure to give yourself enough time between each exercise to recover. If you are not in excellent shape, start with just four of these exercises and work your way up to all seven. Four times through this progression will give you an outstanding lower body workout that lasts 30 minutes.

Upper Body Tennis Training Exercises For Advanced Players 

Here is the progression for a good upper body workout. Again, seek to do each exercise for 30-45 seconds as you concentrate on good technique. Repeat as many times as you can.

Tennis Training Exercise #8: Punching—

in an upright position, quickly thrust each arm outward in a punching motion, alternating between left and right arms.

Tennis Training Exercise #9: Tricep dips—

placing your hands on an elevated surface, such as a small pile of exercise mats, lower your body towards the ground as you face out from the mats, thus working your triceps. Do not allow your bottom to touch the ground. Be sure to keep tight technique for this movement.

Tennis Training Exercise #10: Supermans—

with your hands and knees on the floor in a rested dog-like position, extend one arm and the leg on the same side, then the arm and leg on the other side to alternate.

Tennis Training Exercise #11: Wide arm dips—

in a similar position to the tricep dips but with your hands placed much wider on a stack of mats, lower your body slowly down, then elevate again.

Tennis Training Exercise #12: Speedball—

in a normal upright position, extend your arms in front of your body and then whirl your hands in a sort of blender motion.

Tennis Training Exercise #13: Pushups—

do these either in the standard way with your chin touching the ground each time, or from your knees for a ¾ pushup.

Tennis Training Exercise #14:Swimming—in an upright position-

lean over slightly and mimic the breaststroke movement vigorously with your arms.

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Of course, all of these tennis training exercises can be made more difficult by the inclusion of weights in your workout. You can also see other sources for the proper movements to build muscle for tennis, as slight variations of standard bench presses, bicep curls, etc. are needed.

In closing, the last set of tennis training exercises that need to be done are wrist work. Be sure not to over-train your wrists—you will regret it for weeks afterward. Work up slowly to attain greater strength of these vital parts of the body for the tennis player.

Using Tennis Training Weights

If you are in an area that has free weights, grab a light disk and rotate it for 30 seconds in each direction, using only the wrist. With a heavier disk, simply grasp it between your fingers and hold it for 30 seconds or more, forcing the wrist to do the work. Finally, grab a bar or broomstick and hold it at your side. Gently raise and lower the bar using only your forearm and wrist. Repeat 10-12 times.

Speed and On-Court Quickness Tennis Training Exercises for Advanced Players

As for the place of sprints in tennis training exercises, the variations of them are simple. It is best if you do spring on the court you play on, in the shoes that you play in. You can do shuttle sprints from baseline to serving box and back, then up to the net and back, repeating with no or short rest. It helps to run with a partner to keep your speed up.

You can also place balls at different points of the court and sprint to retrieve them back to the baseline. Try to time yourself and improve with each set of sprints.

A final set of helpful sprints in your tennis training exercises are the north-south/east-west sprints where you run from baseline towards the net then move laterally towards the east sideline, then spring north and run backwards to the edge of the service box, followed by lateral movement to the west sideline, then one last run backwards to the baseline. This type of zig-zag sprint will work many of the leg muscles used all of the time in tennis.

A consistent use of tennis training exercises for advanced players will build muscle, explosive strength, cardiovascular capacity and particular muscles used almost solely in tennis, such as the wrist. Do what you can as you begin, then set goals for yourself to work out longer and harder. Soon, you will understand the distinct advantage that fit players have over those who only play tennis for their workouts.

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Crosscourt and Down the line training drill

This tennis training drill helps every tennis player improve their skills. By performing this drill regularly, the player is able to develop his techniques on cross-court rallies. The drill can be executed with two players playing against each other. We call these players as Player A and player B.

Player A and B position themselves on the right corner in each end of their court. As a result, both players are diagonally positioned across each other for the cross court training drill. Player A then hits a cross-court shot towards Player B and Player B returns another cross-court shot towards Player A.

Player A then returns, but instead of a cross-court shot, Player A hits a down the line ball. As a result, Player B must run quickly to the other corner of his court to return the ball.

The drill continues until both players are able to return the down the line shots. This tennis training drill is very important for the players to familiarize the cross-court and down the line shots. More frequent and regular drills will also develop the endurance of the players.

Up and back overhead shot tennis drill

This tennis training drill can help every player develop their skills and tactics on moving back to return overhead shots by their opponents. It also allows the players to practice the right movements such as the scissor-kick jump that are normally used in hitting an overhead return. To accomplish this tennis training drill, two players are needed to play against each other. Same as the above drill, the two players are called as Player A and Player B. Player A stands at the center end of the service line, while player B stand on the center baseline of the opposite court.

Player A hits the ball towards Player B and player B returns an overhead shot. Player A has two return options; he can return the ball by executing the scissors-kick jump if he or she thinks that the ball is reachable with this technique. If the ball is too high to reach by jumping, Player A has to move back quickly to hit a groundstroke.

An overhead shot is normally done if your opponent is near the net or if your opponent hits a difficult approach shot. This is one of the tennis training drills to help players develop their counterattack if they are playing against an opponent who is a good net player.

 Cross-court forehand drill

This tennis training drill works on the player’s forehand skill and tactics. This drill should develop the cross-court hitting power and accuracy of the players. Again this drill needs two players, and same as the other tennis training drills above, we call them as Player A and Player B.

Both players position themselves in the same manner as the starting positions of the players in the down the line and cross court drill. Both players must exchange forehand cross-court shots. They can continue the drill until such time that they think they have done enough. However, all players should remember that tennis training drills should be repeated many times until they master the shots.

One corner – baseline drill

This tennis training drill aims to improve the player’s strength and endurance. It also aims to improve the player’s accuracy in hitting baseline shots. This is one of the tennis training drills used by many baseliner players.

This tennis drill needs two players where Player A keeps the ball in play and stays only on one corner of the court. The other player is the one that has to do the proper drill, and let us call this player as Player B. Player B positions himself at the center baseline and make a shot towards the corner where Player A is. Player A then returns deep ball (near the baseline or on the baseline). The succeeding shots of Player A should vary in terms of their placements. Player A should hit the ball in such a way that Player B has to do shots from the different points on the baseline. On one hand, Player B should also try his best to recover to the center baseline in every shot he makes.

 20-ball winning shots drill

The objective of this tennis training drill is to let the players run around the court to develop their stamina and endurance. It also aims to develop the players’ skill and accuracy, especially during long rallies. Same as the other tennis training drills, this drill needs two players playing against each other. At the start of the drill, Player A serves as the feeder while Player B does the actual drill.

Player A and Player B position on the center end of the service line and on the center baseline, respectively. Player A has to have 20 balls with him. He then feeds all the 20 balls to Player B one at a time. Player A has to hit the ball from one corner to another forcing Player B to run and return the ball. Player B can hit the ball in any part of the court and avoid miss hitting any shot. The drill has to be repeated every time Player B misses a shot. Each player can also exchange position to allow Player A to execute the actual drill.

Serving to cones drill

This is one of the tennis training drills that allow every player to improve the power and accuracy of their serves. Unlike the other tennis training drills, this drill can be done even without a partner. The player only needs many balls beside him to be able to perform this drill. There should also be cones on the other side of the court which serve as the targets. Cone should be placed on certain points of the court where player wants to hit his serves. The player then execute the serve drill by targeting several cones as powerful and as accurate as he can. Before any serve is done, the player should already have an idea which cone is the target. The drill should also be done alternately on the deuce and on the ad side of the court.

One corner – net drill

This is one of the tennis training drills that allow tennis players to develop their skill on the net or on their volley skills.

In this drill, Player A serves to keep the ball in play while Player B is the player that does the net play. Player A stands on one corner of the court while Player B stands on the center end of service line. Player A feeds the ball to Player B in any directions to allow net play. Player B then executes volley returns.

Serve and volley cross-court drill

This tennis drill helps to improve the serve and return accuracy of the players. It also helps the players to stay focus on the game because the drill is performed on a smaller size area. Both players (player A and Player B) only cover the service box areas of their respective court. Player A stands on the center half on one of the service boxes on his side of the court. Player B should do the same but should be in diagonal position with Player A. Player A serves and Player B returns the ball towards Player A. The drill continues until player B misses.

Volley to the corners drill

This tennis drill’s objective is to work on the player’s footwork and his basic net shots. The drill is done in such a way that the net player has to move a lot and be able to hit corners while playing net.

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Mental Tennis Foundation

Tennis Training relates to the factors associated of mental, physical and technical training. These three main areas of tennis are needed to develop a champion tennis player. In tennis, if one wants to be a tennis champion, then the player must follow the necessary product of tennis training, good coaching and inborn abilities along with the other basic skills like physical, mental, and emotional skills to gain confidence to win the match.

Mental Tennis Training

The mental tennis training is seldom recognized, but one of the most powerful tools needed to succeed in the game of tennis. Mental tennis is the game that plays inside your mind and it can either be used as a great leverage or it can be a liability if not properly trained.

The mental part of the game is a key area of any successful tennis training program. At top junior tennis academies around the world, specific parts of the day is dedicated to mental tennis training. Here, promising young junior players learn about the factors that effect the mind that can either cause them to lose or win a tennis match. Their tennis training program discusses factors such as confidence, key points of the match, visualization, positive self-talk and mental preparation before, during and after the match are just a few examples.

The player should also have mental skills like concentration which plays the key role in tennis. Players must develop control over his or her emotions and thoughts. The player should have full concentration while playing the game while maintaining a positive mood and a “never give up policy” along with courage and self confidence, and motivation.

As in any other part of life, tennis training plays an important role in success. The key to success is adequate preparation. The mental tennis preparation often begins even before the actual tennis match has begun. Players must choose to become a master of their mind or let their mind control them, costing them to lose tennis matches.

Physical Tennis Training

The physical aspect of tennis training has become more popular in modern tennis as the awareness for the need of becoming more fit to gain an advantage in this high paced game. Any elite tennis training program will include a tennis fitness regimen. Today, tennis requires explosiveness, quickness and endurance to be successful at the competitive level. Players are now incorporating fitness training into their tennis training program.

When we talk about the physical tennis training, the player must develop speed, stamina and show their reactions through their racket, coordination and dynamic balance between the body, ball and the racket.

The key of physical tennis training is achieving peak performance.

The physical part of tennis training includes everything from cardiovascular exercises, to weight training for tennis to speed and agility drills. The goal here is to speed up reaction time, while gaining a head start to the tennis ball keeping players ahead of schedule during a rally. Every successful physical training element will include a detailed and specific tennis training program that is designed for the individual player. This is why we see elite tennis players with personalized tennis training coaches helping to design their fitness regimen.

Technical Tennis Training

The technical part of tennis is an essential part of any tennis training program. This relates to the technique, stroke mechanics and strategy of tennis. At top tennis academies in the world, players spend several hours a day performing tennis drills and refining stroke mechanics. The reason for this is planning. Players understand that in order to be successful in matches, they must practice the way they want to play. Often times, elite tennis players have full time coaches that are responsible for their technical development as a player.

The fact is that technique, strategy and stroke mechanics are the backbone of every great tennis player. Without a strong technical foundation, players will lack the execution necessary to improve their tennis.

Tennis is considered to be a sport that is dependent on its proper technique. Incorrect technique will not only hamper the player’s game, but it will leave the player at a risk of injuries and long-term muscle damage. The first priority is to balance practice with competitive match play and master the techniques before he or she puts them into practice. The players must select a coach that is very much involved in coaching the players.

In order to possess the technical skills, the player must develop a solid foundation on the forehand, backhand, serve, volley, overhead and return. Then the player should have an understanding in applying the tennis strategy and know how to play offense and defense.

The player should know how to play against the different types of opponents like for example aggressive players, baseliners, net rushers and left handers. Not only that, the player should know how to deal with different shots and how to apply it.

Keys of World Class Tennis Training

In order for a player to engage in the best tennis training, they must be willing to step outside of their comfort zone. This often means making changes to correct bad habits in the technique and tennis strokes. The technical aspect of tennis is usually a learning process.

The secret to success for any tennis player undergoing tennis training is developing a individualized plan to go from location A to location B. The reason why goals must be carefully charted is to keep the player on the correct course. A tennis training program sets the benchmarks for the player to follow and offers a clear guideline as to the progress the player has made.

A tennis player is more inclined to follow a carefully planned tennis training program because it solidifies the need to achieve. For tennis players that don’t have the luxury of guidance from an elite tennis training program, they must work to develop their own personalized program based on their individual needs.

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How To Train For Tennis Like The Pros

In order to be a really good tennis player, you don’t necessarily have to be a super athlete like Usain Bolt or Michael Phelps. If you have the talent and have learned the right skills, you can get away with a respectable tennis career without having to work too hard on your fitness.

Former pro Andre Agassi is widely considered one of the most talented ball-strikers of all time. In the middle of his career, he seemed to be more concerned about being a celebrity than being a tennis player and he fell from being number one in the world to below 100. He was out of shape – flabby and overweight.

Yet he was still in the top 150 – meaning none of us regular hackers would stand a chance against him even when at our maximum potential and him at his worst level. But he knew deep inside that he belonged at the top of the tennis world.

So he rededicated himself. He learned again how to train for tennis – and won the French Open, completing a career grand slam. Then he won another grand slam title, and another, and another, until he retired with his place secure among the game’s all-time greats.

How To Train For Tennis For a Club Player

For regular players like us, our objectives in the game of tennis are not as lofty as Agassi’s were. We’re not aiming to win grand slam titles after all. But at the same time, we all wish we could be better one way or another. Techniques, strategies and even our equipment get assessed and changed frequently, hoping that we’ll find the right combination of these things to help us play at our best. Few people really put much thought to the right way of how to train for tennis. It just sounds like too much work.

How To Train For Tennis: Improving Tennis Strokes

Practicing our strokes is also a lot of work, but since it still involves hitting a tennis ball, many players see it as being a fun kind of work, especially when compared to working out in the gym.

Besides, they think that playing tennis IS their exercise; they just don’t have the willingness to exercise further for something that they already consider as their main way of exercising. Irrespective of this view, these players need to realize that regardless of skill level, improvements in physical fitness will always be beneficial for their games.

There are several components of a physical fitness program if you want to know how to train for tennis properly: (1) strength, (2) flexibility, (3) stamina, (4) speed, (5) agility and (6) diet.

How To Train For Tennis: Strength Training

Strength training is usually equated with pumping iron at the gym, and to an extent, it’s true. But the goal is not to develop big muscles. Of course, there are some players who are naturally more muscular than others – Rafael Nadal and Serena Williams come immediately to mind. But if you ask them how to train for tennis, they’ll say that they don’t really do anything that different than some of their leaner-built counterparts like Novak Djokovic or Serena’s sister Venus. Strength training should aim to improve core strength as well as strengthen and stabilize key joints and body parts that are more stressed by playing and may be more prone to injury.

The core involves the abdominals, obliques, back and hips. The key joints would be the shoulders, elbows and wrists. But the lower body should not be considered as a lesser priority. In fact, in the modern game, more players get injured in the lower extremities because the game has become so much predicated on movement and agility. Power also comes from proper weight transfer which obviously involves the legs. Strong legs can literally carry a player to victory on a tennis court.

When learning how to train for tennis, it should be noted that flexibility is just as important as strength. The same key parts that need strengthening should also be stretched and kept lose. Tightness in these areas also causes injury, even if the muscles around are strong.

If strength is equated to gym workouts, then stamina is usually thought of as aerobic exercise like long distance running, swimming, cycling and cross-country skiing. While these exercises are also beneficial, a more useful program would include something that can make a player cope with the unique kind of physical exertion done when playing tennis. Tennis is a game of stops and starts.

How To Train For Tennis: Footwork Drills

There are short bursts of activity followed by some rest periods. Furthermore, these bursts of activity do not have fixed durations. You can be involved in a short, intense rally, as when playing doubles; or you can be playing long baseline rallies, especially when playing singles on a slow court.

Therefore, the correct way of how to train for tennis emphasizes anaerobic stamina, as opposed to purely aerobic endurance. An example of a workout that develops anaerobic endurance is described:

• Sprint 50 or 100 meters, then stop, then sprint again. After about 3 or 4 sprints (depending on your stamina), take a one or two minute rest. Then do another set. As your endurance improves, add more repetitions and more sets.
• Footwork drills can be incorporated in this aspect of training. In particular, lateral and backward movement drills can be designed similarly as the workout mentioned above. For instance: a player starts at the centre of the service line and side skips or uses crossover steps to touch the right sideline, then goes in the other direction to the left sideline. Back and forth he goes for 10-20 times, then rests for a minute. Then he does another set. He can do 3-5 sets.Alternatively, to improve forward and backward movement, a player can sprint from baseline to the net then shuffle backwards toward the baseline. After 10-20 reps, he rests for a minute, and then does another set for a total of 3-5 sets. Another drill combines these two drills. A player moves sideline to sideline, then up to the net and shuffles backward to the baseline. Then he moves laterally to the other sideline where he again runs up to the net and back again to the baseline.

You may or may not have noticed that sprints and footwork drills also improve speed and agility. Most people think these two terms mean the same thing but actually, speed refers to how fast a player can move along a straight line while agility is how quick a player can shift from one direction to another. Agility has more to do with acceleration than speed. In designing a tennis workout, incorporating drills that target more than one aspect of physical fitness training is always advisable if only for the reason that it saves time.

How To Train For Tennis: Proper Diet and Nutrition

The last aspect of training for tennis involves proper diet and nutrition. Because tennis is both an aerobic and anaerobic activity, what you eat should be the right “fuel” for both activities. If complex carbohydrates are what you need for aerobic exercise and high quality protein is needed for anaerobic exercise, then it stands to reason that a combination of these two should be taken for tennis. However, there is not one specific tennis diet. Evidently, each person is different and the diet needs to be tailored to each one’s unique physiologic characteristics.

How To Train For Tennis: A Journey

Likewise, an exercise program should also be individualized and be flexible enough to adapt to a person’s needs and condition as his body changes over time. Naturally, a child will have a different fitness program than a teenager or adult, and an older or middle aged adult should have a program that is more suitable for his condition than a younger adult.

Moreover, one must never embark upon a physical fitness program without first consulting a physician or a certified trainer. In summary, when talking about how to train for tennis, there are many variations, but when talking about why we train for tennis, the answer is the same – we may not be aiming exactly to be like Andre Agassi, but just like his example, proper training will help us to be the best player we can possibly be.

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