Keep positive

It’s important to realize that keeping supple, fit and sharp will give you an edge going into the season ahead. Embrace the seasons and don’t get down about the fact that the weather is turning colder. If you can keep positive, keep training and keep hitting balls then you’ll come out of the winter as a stronger player than any fellow clubmates who have not bothered to do much over winter at all.

Dress in layers

One of the keys to staying comfortable and performing your best during winter tennis training is to dress in layers. This will help you regulate your body temperature and stay warm without overheating.

• Start with a base layer of moisture-wicking material to keep your skin dry (merino wool is awesome for this).
• Add a middle layer of insulation, like a fleece or thermal top, to trap heat and provide warmth.
• Finally, top it off with a water/wind-resistant outer layer to protect against the elements if you are planning on being outside in very cold or wet conditions.
• Don’t forget about your head and feet. These areas are where much of your body heat will be lost, especially when standing around in-between activities, so it’s important to keep them covered and warm. Wear a hat or headband to cover your ears (wind chill can be vicious on ears!) For your feet, wear moisture-wicking socks.
• Don’t wear gloves when holding your racket, unless it’s ridiculously cold in which case I’d suggest that you should be playing/training inside anyway. If you wear gloves when playing you’ll not get the right feel, and could end up developing bad habits or slight tweaks in your playing that could be hard to remove in the warmer months.
• Be prepared to adjust your clothing as needed. The key to staying comfortable while playing tennis in the winter is to dress in those layers that you can easily add or remove as needed. As I’ve said, start with a base layer and a middle layer, and bring an extra outer layer that you can put on if it gets cold. Be aware of your heat levels and be prepared to adjust your clothing as you go to maintain a comfortable body temperature.

Warm up properly

Warming up is even more important in the winter than in warmer seasons. Cold muscles are more susceptible to injury, so take the time to properly prepare your body for exercise. Start with a few minutes of light cardiovascular activity, like jogging or jumping jacks, to get your blood flowing. Then move on to dynamic stretches, like arm circles and leg swings, to loosen up your muscles. Finally, hit a few balls against a wall or with a partner to get a feel for playing and start to elevate your heart rate.

Take advantage of indoor facilities

If the weather outside is truly frightful, don’t let it keep you from getting your training indoors. Many tennis clubs and facilities have indoor courts that can provide a more controlled environment for practicing and playing. Not only will these courts be free of snow and ice, but they’ll also likely be heated too. Playing indoors can help you focus more on technique and strategy, since you won’t have to deal with battling the elements or additional clothing.

Adjust your expectations

While it’s important to maintain your training routine during the winter, it’s also important to be realistic about what you can accomplish in less-than-ideal conditions. Don’t expect to hit the same number of balls or run the same number of laps as you would in the summer. Instead, focus on quality over quantity and concentrate on the specific skills and techniques that you want to improve. By setting more modest goals and being patient with yourself, you’ll be able to make progress without overdoing it or risking injury.

Video yourself

Video playback can be a helpful tool for tennis players of all skill levels, at any time of year but they can be especially valuable during the winter months when it’s harder to get outside and practice. Consider using a tennis ball machine to work on your footwork and shot-making abilities, and video yourself while you do it if you can.

I highly recommend making use of the camera on your smartphone together with a tripod to video yourself. You can then pause, slow down the footage, break down your technique and identify areas for improvement. You’ll want a tripod that is compact and easy to carry around, but one that can also elevate your phone nicely to the best height for observing your moves. I’ve tried a few and I highly recommend this tripod (available from Amazon).

Mix up your training routine

• Focus on your footwork and agility. During the winter months, the courts may be slick and slippery, so it’s important to work on your footwork and agility to maintain your balance and movement on the court.
• Practice your serves indoors. If you can’t get to an outdoor court, you can still work on your serve by practicing indoors. Set up a net in a large, open space and focus on getting the ball over the net consistently.
• Use a ball machine. A ball machine can be a useful tool for practicing your shots and footwork during the winter. Set up the machine to simulate different types of shots and try to hit the balls consistently.
• Work on your mental game. In addition to physical training, it’s also important to work on your mental game during the winter months. Use visualization techniques to imagine yourself playing on the court, and try to stay focused and mentally sharp.
• Stay warm and comfortable. Finally, make sure you dress warmly and comfortably for your winter training sessions. Wear tactical layers of clothing (as described above) to stay warm and prevent injury.

I hope these tips are helpful for your winter training!

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For that reason, conditioning for the sport must also have a blend of exercises that build endurance but also explosion.

In other words, one or the other will not do when creating a training plan for tennis players—both are needed.

Varying the Training for Tennis Players Depending on the Time of Year

The other interesting aspect of training for tennis players is the length of their seasons and the types of activities that should be engaged in when matches are not being played. Because of the heavy strain placed on the rotator cuff, for instance, the last place a tennis player should want to be during the off-season is on a tennis court.

That can be a blessing, however, as numerous fitness options open up and players can get refreshed and renewed by engaging in any number of different sports and workouts.

One thing is for sure: any good training for tennis players should be done in different ways at different times of the year. There is certainly no one exercise program that can be followed from January to December.

Training for tennis players must change according to the time of the year and the amount of matches being played. What a top tennis player is doing in January will differ greatly from what s/he is doing in July.

Cardio and Weight Training Tennis Workouts

Given that tennis requires such different types of fitness, the types of workouts needed to prepare a top player for anything will also need to vary drastically.

Logic might have you think that any good training for tennis players will feature routines where cardio is mixed with heavy weight training in order to achieve a good balance.

In reality, however, any trainer worth his certificate will tell you that mixing such different exercises can often negate the gains of each.

Thus, one day’s routine needs to be heavy on the cardio stamina exercises, another on muscular endurance and yet another focusing on recovery conditioning.

Incorporating Different Training for Tennis Players

Thus, good training for tennis players will not only include different workout routines for different months of the year, it will also be comprised of different workouts for different days of the week. Variety is the spice of life and the key to effective training for tennis players.

That said, let’s take a closer look at the types of workout routines that should be including in training for tennis players, starting first with aerobic workouts:

Training for Tennis Players: Aerobic Workouts

When considering training for tennis players, be sure to include lots of aerobic workouts during the off-season before you focus on building up high-twitch muscle fibers and increasing capacity for anaerobic recovery.

To build the aerobic base needed for tennis, jogging, swimming and cycling have been long-time favorites of players, as well as soccer (many tennis players fancy themselves to be stud soccer players, and the common emphasis on footwork does help a lot).

These types of exercise give the shoulder a nice break and earn players a wonderful mental rest period as well.

For that reason, it should again be noted that building up one’s aerobic capacities should not be done on the tennis court during the off-season. Some players believe that if they hit continuously for an hour or two, they’ll find long matches to be a breeze. What happens, however, is lactic acid is built up in the muscles and the central nervous system grows extremely fatigued, resulting in lazy footwork, lots of wrist in the shots and late contact points.

Any player who has gotten tired on the court knows exactly how this feels; the symptoms look quite familiar. Hitting for long periods of time in the off-season can lead to terrible habits and breakdowns of certain body parts, including the shoulder, wrist and elbow. Change up the sport to increase your aerobic capacity. To make this even clearer, remember this tip: all aerobic conditioning during the off-season should be done without a racquet in your hand!

Training for Tennis Players: Muscular Endurance Workouts

Now that your wind has been built up thanks to those long hours of cycling and time on the StairMaster at the gym, you need to train your muscles, too, for long matches. Muscular endurance is quite different than aerobic capacity, and it needs its own set of workouts to focus on it. Many players have found circuit training to be the best solution for building muscular endurance.

Here is a sample of such circuit training:

Warm up with moderate muscle movements such as racket swings, butt kicks or jogging in place.

Perform three or four exercises (which are described below) at about 50 percent of your intensity for 30 seconds each.

Take a two- or three-minute break to recover, then start another set of exercises.

Cool down after this workout and stretch. All tennis players need to be extremely flexible, and stretching will help you to rotate your torso better and stretch your arms more easily for longer backswings.

These series of training for tennis players are ones that you can adopt for circuit training include dumbbell or resistance band exercises, jumping jacks, burpees, skipping rope, pushups, crunches, pull-ups or line-to-line runs drills on the court. Many players prefer resistance bands to dumbbells, by the way. They more precisely target the muscles used in tennis, especially the muscles used in overheads and serves.

Adding Core Strengthening Exercises to Your Tennis Workout

Many of these aforementioned training exercises for tennis players help strengthen the core, which does not receive enough publicity in training for tennis players. Your core will be key to rotation on your serve and ground strokes.

Players that have powerful ground strokes and serves do not simply have strong arms and shoulders, or even stronger legs than the average player.

They do have a tight core, which creates a more dynamic coil when they rotate for serves and ground strokes.

A powerful serve does not start with biceps curls. It starts with core workouts like crunches, push-ups and planks.

Training for Tennis Players: Power Workouts

Tennis requires many movements of explosion, so exercises that can buttress that dramatic release of energy are recommended. Top players often do a combo of box squats, regular squats and box jumps. To do a box squat, sit on a box or other elevated, stable base and raise a barbell by standing up. Use about 50 percent of your normal maximum weight to prevent back strain.

For box jumps, stand in front of a bench or box about knee height and jump on the box with both feet. You can raise the level of the box as you improve. To improve a different type of explosion called reactive power, jump off the box, then jump back into the air as high you can.

Another type of squat can be done with weights from a standing position. You lower yourself about halfway, then jump up as high as you can with weight either on a bar across your back or contained in ankle weights or other options.

Training for Tennis Players: Anaerobic Workouts

To improve your anaerobic conditioning for tennis, run sprints. Try training at 80-90% of your maximum intensity for 30 to 90 seconds, then rest about three times as long as your sprint. This matches the rest/recovery ratio that occurs in a tennis match.

For hitting drills to build an anaerobic base, have a partner feed you short balls that require you to run forward three or more steps, hit the ball, then sprint back to your starting position. Repeat this pattern for 30 seconds with no stopping, then take a 90-second break before recommencing, again matching the 30-90 ratio discussed above.

With this menu of blended exercises and different training for tennis players, you should be able to reach a fitness level that will help you greatly in the midst of matches. Any training for tennis players should have different periods and exercises to build an aerobic base, an anaerobic base, muscular endurance and power.

Achieving the right mix of these training for tennis players will get you into better shape than you could imagine so that your will, strength and endurance will give you the edge you need throughout the coming season.

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During the heat of a tennis match, one of the deciding factors among two players of similar abilities is the physical tennis fitness. Players that have done a variety of tennis workouts in training will be able to outlast their opponent on the sole factor of being in peak tennis conditioning.

Most club and recreational tennis players do not incorporate any tennis specific workouts into their training regimen, and this accounts for why they are unable to compete at an elite level of tennis. World class tennis players not only understand the need for tennis workouts for fitness and conditioning, but at the same time they realize that even a small amount of time working on the tennis workouts and fitness component will pay huge dividends in the long run.

Below are some tennis workouts specifically designed for tennis players looking to gain an edge in the tennis fitness and conditioning department. They should be done with full intensity to maximize the benefit of these tennis workout exercises.

Chest press tennis workout

To accomplish the chest press tennis workout, you need two dumbbells and a physioball. This is one of the tennis workouts that help to develop your Pectoralis major and Triceps brachii muscles. To prepare for this workout, hold one dumbbell in each of your hand and sit on the physioball. Then rest your hands with the dumbbells on your lap. Then slowly slide down so that your back is now sitting on the ball. Imagine yourself as if you lying down in a floor with your two feet suspended. Make sure to maintain straight spine. With your two feet firmly on the ground, use them to adjust your position in such a way that your head and your back are sitting on the ball.

The next step is to bring up your hips and with your palms facing towards your knees, bring up the dumbbells over your shoulder. Maintain this position for several seconds then adjust your lower arm so that they become perpendicular to the ceiling. This means that your upper arms and your lower arms are angled at 90 degrees. Lastly, slowly stretch your arms such that your whole arms (the upper and the forearms) are now perpendicular with the ceiling. Go back to the original position and repeat the process.

Chest fly tennis workout

In this tennis workout exercise, you also need two dumbbells and a physioball. This exercise helps develop your Pectoralis major, Trapezuis and Biceps brachii. This workout has the same preparation as that of the chest workout exercise. As your head and back sit on the physioball (again follow the step above), put the dumbbells on your chest but make sure that when you hold the dumbbells, your palms should be facing one another and you have to bend your elbows slightly as well. The next step is to straighten you arms to your side until your arms level off with your shoulder and your palms are facing the ceiling. Maintain this posture for several seconds and then bring your arms up until your arms are perpendicular with the ceiling. Return to the original position and repeat the workout.

Push ups tennis workout

All you need in this exercise is the physioball. This tennis workout is important for the development of your Transversus abdominals, Triceps brachii, Anterior deltoids, Pectoralis major and minor muscles. To start with, you stand in front of the physioball and slowly lay down on the ball with your face facing the ground. With the use of your feet, adjust your position such that your thighs sit on the ball and then lift up you feet from the ground. Position your two hands just like when you do the normal push up (arms directly under your shoulder). At this stage, both of you arms are still stretched. When you are sure that your feet and the thighs already in proper position, bend your elbows to bring you upper body towards the ground then straighten again. Repeat the process as many as you can.

Standing plank tennis workout

Same as the other tennis workouts, all you need here is a physioball. Start this drill by standing in front of the physioball with your right foot in front of the left foot or vice versa. Then bend slowly to place your two elbows on the ball then put your hands together. Once your elbows are on the ball, transfer your weight to your elbow the move back the front feet beside the other feet. Then pull down your shoulder using your abdominal and back muscles. Remember not to use your elbows to bring back your shoulder or else you lose the importance of this exercise. Maintain this posture as long as you can or until your abdominal and back muscles are too tired to continue the process. When you return to the standing position, you have to move one foot forward and slowly get up.

Decline chest press tennis workout

To accomplish the decline chest press tennis workout, you need a machine where you can attach the cable that is needed to complete this exercise. The objective of this tennis exercise is to develop your Biceps brachii, Anterior deltoids, Anterior deltoids muscles. And to achieve this goal, you need to connect the cable to the machine the right way. To do this, make sure to assemble it at a high angle (way above your head) and select the appropriate weight that you put on it.

Position yourself in such a way that your back is towards the machine. Hold the cable with one of your hands and put other hand on your hip. If your right hand is the one holding the cable, put your right foot in front and put your left hand on your hip. With your chest and hip in straight and steady position, bend your front foot and at the same time pull the cable in a forward and downward motion. While you do this, make sure that you don’t bend your elbow. Then return to the original position and repeat the process.

Incline chest press tennis workout

The equipment you need in this tennis workout exercise may vary. Some machines are designed in such a way that you are positioned in a upright manner. In such cases, when you execute the proper exercise, the direction where you push your hand is towards the ceiling. Some machines on one hand, position you in a such a manner that you have to lean back on it. In this case, you need to push our hand towards the wall. Some machines used in this workout or the other tennis workouts similar to this include a foot bar. If you are using one like this, you need to push the machine handles to start the exercise.

This tennis workout and exercise helps to develop your Triceps brachii, Anterior deltoids, and Pectoralis major and minor muscles. To start the exercise, you have to sit on the designed sit of the machine. Then press you back towards the back pad and make sure that your feet are firmly placed on the floor. Grab the handles of the machines and push them in the direction as described above. Again, the direction where you push the handles depends on the type of the machine. Also when you hold the handles, make sure that the weight of the machine lies on the heel of your palm.

At this stage of the tennis workout exercise, your hand must be supporting the handles but your elbows are still bent and pointing towards the ground. Then the next step is to slowly push the machine handles until your elbows are bent at 90 degrees angles. As you reach this stage, go back to the original position and repeat the process as many as you can handle.

Running and pivoting tennis workout

This is one of the tennis workouts that help you develop your speed and agility. Agility and speed are two of the vital tools in tennis for you to be able to put yourself in the right place to hit powerful and accurate shots. In running and pivoting tennis workouts, you will strengthen you ankle and calf which also help you minimize injuries in these pars of your body. The other parts of your body that are involved in this exercise are your forearm and biceps. These body parts are also prone to injuries, thus this exercise is also important to prevent those injuries.

Lying windscreen wipers tennis workout

This is one of the tennis workouts that do not need lots of equipment to complete. All you need here is a mat for you lie down. Slowly position yourself on the mat in such a way that you are lying on your back. Then put you arms beside your body. Then slowly bring up your two legs up in the air until your hip is positioned at an angle of 90 degrees. When you bring up your legs, make sure that you do it by contracting your abdominal muscle. When your legs are up on the air, straighten them in such a way that they are perpendicular with the ceiling but maintaining the 90 degrees angle of your hip.

From this position, move your leg to the both sides. When you do this, be sure that your hip and shoulder remain on the floor. After bringing your legs to both sides, stop in the center and return to the original position. Repeat the process as many as you can.

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Let’s start by saying that getting to an elite level in tennis is partially the result of talent, but primarily the consequence of working to get into peak physical and mental condition.

Sure, there have been a few players who have sniffed the top level of tennis on sheer talent alone, but it was maximizing their physical condition that pushed them over the top and made them a factor.

Ask Mardy Fish. Ask Andy Roddick. Heck, you can even ask Novak Djokovic. He not only cut gluten from his diet, he got much more serious about his workouts off the court, and now he could be on the verge of one of the most dominant eras in the history of the game.

How Do You Shape Your Own Tennis Workout Routine?

Yes, your immense talent will get you somewhere in tennis, but if you want to run with the big dogs, you are going to have to work like a dog. That doesn’t mean that getting into shape is all about drudgery.

You can do many things to make workouts more enjoyable—do them with a friend, add variety every day, find exercises that you like the best, etc.

However, you will indeed need to work out if you hope to ascend to the heights. You can’t do the workout described below for a week and then quit it and go back to eating chips and drinking soda.

You’ll need to stick to this tennis workout routine if you want to achieve greatness. Understand that this tennis workout routine is no guarantee of greatness, only the means by which you can harness your talent and will to win to maximum effect. Will you become great? Who knows? Will you get better? No question.

What Sacrifices Does It Really Take to Follow a Tennis Workout Routine?

It should also be noted that most, if not all, of the top tennis players in the world have a single-mindedness that others lack. They know that they will spend a lot of time by themselves on the court with only a coach or fellow player around, then spend time off the court with a small group of people as well.

They are not worried about going to the mall and hanging out, not concerned with the hottest TV shows, not striving to be a Facebook champion. They know that in order to touch greatness, they will have to make some sacrifices to get there.

That brings us to our sample tennis workout routine, as reported by a lower-ranked professional that tailed a former top-50 player for a couple of years in hopes of having some of his achievement rub off on him.

This routine is impossible if you are in school or working a full-time job. It is possible if you have the summer off, have a friend who wants to train with you or a coach that can help you out, and have the time to prepare intensely for a tournament schedule.

Learning From a Sample Tennis Workout Routine

This workout is done during the off-season, obviously, but it will prepare anyone for an amazing season once the matches begin. This tennis workout routine is actually best done as a lead-up to a big tournament, perhaps that one time when you hope to get a big break (wild card at a local pro tournament? a satellite tourney that you have to win?).

For those who know their tennis history, this tennis workout routine was followed by the great Ivan Lendl, who might have been one of the fittest players of all time, if not one of the best-liked. Here is the schedule from early morning to evening:

6:30 a.m.-Awaken to a breakfast of oatmeal and bananas, lots of oatmeal and bananas. Be sure not to drown your oatmeal in sugar or fancy flavors. Add berries to make it more delectable. Be sure to hydrate during breakfast as well, drinking lots of water even if you are not thirsty.

You will need those fluids badly as the day progresses, and hydrating ahead of time is always a smart move.

7:30 a.m.—Three to Six-mile run to build endurance. Find a course that you like and that has enough visual appeal to keep you happy during the next 45-60 minutes. If you are working out at a club, perhaps there is a golf course nearby where you can run.

A long 18-hole course will be about five miles.

9 a.m.—Hit the court for intense hitting drills. Start with 100 balls of forehand to forehand, then 100 balls for the backhand and 100 balls to practice your volley. You obviously will need either a partner or a ball machine for this part of the tennis workout routine. Oh, here’s the kicker on the type of training that the pros do: if you mis-hit a ball, you start over at 0 until you get to 100 consecutive shots in on all strokes. This type of session will build lots of great muscle memory. Concentrate on great form before the matches begin later in the day.

11:30 a.m.—Lunch and relaxation, usually heavy on the fruit, grilled chicken, perhaps some pasta. You also might want to sneak in a quick cat nap at this point. You’ll need it.

1 p.m.—Match play, with every loss carrying a penalty, usually running or push-ups. Go best out of 3 sets or best out of 5, whichever you have time for in the next 2 ½ hours. Use this time to work on the strategic aspects of tennis and becoming a player who is iron-strong mentally. You have no other time during the course of a typical day to try a new shot, change an old strategy, experiment with a new spin on the serve. Use actual game play to polish the rough edges of your arsenal.

4 p.m.—Hit the gym for a complete workout: one hour on the stair-climber, 45 minutes on the stationary bike and then a complete circuit of weight lifting. To vary this part of the tennis workout routine, you can ride an actual bike outdoors to get out of the gym atmosphere. As for weight lifting, don’t forget to work your core as well as your arms, shoulders, upper back and legs. Your legs will feel like jelly the first time that you work out after a 2-hour match, but eventually you will gain much-needed strength and this last session will not be too much of a chore. Blare the music and vary the exercises to stay fresh during this final portion of the day.

6:30—dinner followed by rest and an early bed time.

If this tennis workout routine becomes too taxing, cut back on the exercises and the tennis playing. You certainly do not want to try and follow this tennis workout routine if you are in poor shape right now. Start with a scaled-back version of this routine and begin to fill it out to near the intensity described above. Also, be sure to take 1-2 days off in the course of a week and vary your weight training so that a muscle group is worked every other day, not every day.

What Do You Have to Do to Learn a Thing or Two From A Professional Tennis Workout Routine?

Most likely, your tennis workout routine looks nothing like the above routine, or anything close to a professional workout routine for that matter. In fact, if you are anything but a professional tennis player, you will likely not have ample time to incorporate a tennis workout routine like the above.

But no worries, you can still learn a thing or two from the tennis workout routine above.

Even if you can only take 1 thing, like getting up earlier in the morning, to practice a basket of tennis serves, you’ll already be on the path to playing better tennis.

This tennis workout routine has a great mix of exercises to build both endurance and quickness, with lots of hitting in between. As you can tell from simply reading its description, a person who will follow such a workout must be extremely motivated to become one of the best. Anyone who follows this tennis training schedule will soon see that the long run in the morning becomes easy, the court time much less tiring and, before you know it, you will be strong as an ox in the fifth set while your opponent is fading.

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Perhaps no other sport can match tennis for the breadth of fitness required to play at a high level.

Forget those two older guys with pot bellies that tap it around on your club court. If you want to hang with the best in the sport and win age-group or appropriate-level tournaments, you’re going to have to get into fantastic shape to not only endure, but have plenty left in long, closely contested matches.

Not just any tennis workout program will do.

What is a Tennis Workout Program, And Why?

Tennis calls on many aspects of fitness in the course of a match, from strength to speed, from agility to flexibility, and add endurance on top of all that. Tennis players are strong, they are fast, they are quick, they are agile, they are flexible and they can play all day.

The next time that you watch a professional match, notice how many times players nearly do the splits, how many times they dart back and forth across the court during a long rally, how fresh they look even after three hours, summoning more strength then than many athletes can muster even in the opening minutes.

Better yet, take a look at a slow-motion video of a player hitting a powerful forehand—you will see muscles rippling like you never have before. Tennis players have it all yet cannot concentrate too much on any one aspect of fitness. That makes finding a sound tennis workout program a challenge.

Key Focus of Every Tennis Workout Program

Tennis players do not want to get too buff and tighten all of the muscles that they use in a match. They also do not want to focus solely on endurance because they have many short, explosive movements to make in the context of a match.

They also don’t want to simply build up their fast-twitch muscles because they must perform at a high level for several hours. This unique mix makes the compilation of an ideal tennis workout program difficult to prescribe, but here are a few hints in that quest:

Any tennis workout program that is worth the paper it’s printed on must include exercises done both on the court and in the gym. A little work on the track would be great, too.

Core Muscles and Exercises That Must Be Covered in a Tennis Workout Program

To produce the strength needed to hit shots with both pace and spin, the legs, core, arms, back and shoulders must be worked. Those body parts will also come into play as dozens of short sprints are run in the playing of a match and lightning-fast changes of direction are required time after time. Standard leg exercises include the leg press and squats in the gym.

Standard arm exercises include the bicep and tricep curls, as well as the bench and shoulder presses. The core is really the key to strong ground strokes and the serve, so be sure to spend most of your time getting that part of the body fit. To work the core and shoulders, use a medicine ball, as many top tennis players do.

Toss it back and forth with a partner either in the gym or across the net. To amplify the exercise’s effects, make an exaggerated movement to either side as you catch and throw the ball. You should also throw it overhand to get your shoulders buzzing. Your back will also benefit from flinging the ball around.

Speed and Agility Exercises in a Tennis Workout Program

To increase your speed and agility, do any variety of shuttle runs on the court and incorporate a few footwork exercises as well.

Here are the details on one great shuttle run: place four tennis balls on the court, two at the “T”, one at the net, one halfway between, all in a line.

Starting at the baseline, sprint to each ball and pick them up, one at a time, placing them on the baseline. Touch the baseline each time and when the last ball makes it there, begin to return the balls one at a time to their original spots.

Continue until all balls are in their starting positions. This is a standard shuttle run that tennis players have done for many, many years.

A good footwork drill proceeds as follows: place two cones two feet apart, then run a figure eight around the cones without knocking them over. Continue this for one minute. Another good cone drill is placing three in a triangle and running around each one in order as you hit phantom forehands and backhands. This drill has been used by Roger Federer, among others.

Tennis Workout Program – Endurance Exercises

To build up your endurance for that long match that you must win at all costs, practice interval running, preferably on a track. This will most closely simulate the type of running that you do in tennis, when long rallies are interspersed with short sprints (unless you are playing a human backboard on clay, which does happen occasionally).

Incline Exercises to Build Tennis Strength in the Lower Body

On a track, sprint on the straight-aways and jog on the curves (walk if you must, but alternate speeds depending on where you are on the track). If you are not able to use a track, get on a treadmill and adjust it to a slight incline. Sprint uphill for 100 meters, then walk down 100 meters and repeat.

If you aren’t near a treadmill, find a good hill to do this same exercise. Such interval running will boost your heart rate recovery between long points in the course of a game.

For greater flexibility, stretch all of your major muscle groups before working out. Some players even use yoga to improve their flexibility and balance. Added flexibility will help to prevent injuries and also increase your defensive capabilities, as well as the power on your strokes. If you do choose to do yoga, practice it at least once a week.

Structuring Your Tennis Workout Program – Key Guidelines

It will be impossible to do all of these types of workouts in the course of one day. You would have to quit your day job to work it in! That’s part of the point. Your body will need rest as you tax it in a variety of ways with this tennis workout program. Thus, be sure to alternate your training, spacing out leg presses, for instance, with at least a day’s rest in between.

When you are not working on strength one day, do some interval running. The next day, you can do yoga and a few shuttle runs, then back to strength training. Be sure also to give your body a day or two off from all exercise.

Here is a proposal for how to structure your tennis workout program:

Monday—Strength workouts for arms, legs, shoulder, core

Tuesday—Shuttle runs and play

Wednesday—Strength workouts

Thursday—Interval running

Friday—Yoga

Saturday—Light strength training and play

Sunday—Off

Cool Down & Maintenance in Your Tennis Workout Program

As you vary your tennis workout program, you will find that no one part of your body becomes overly tired and sore. If you overdo it early in your tennis workout program, be sure to ice any soreness and talk to a doctor if certain pains persist. A lot of problems can be avoided if you don’t try to become super-fit in the course of two days or even two weeks. Start off many exercises with one set the first time, no matter how short the workout feels. Then, increase the number of sets in successive weeks as your body gets used to being stretched and pulled in new ways.

All of the fitness training in the world might not make you a better player if your strokes are weak, but if you are already a solid player, excellent fitness can be the thin difference between winning and losing. The fit player is confident even in the third or fifth set, knowing that he has put in the hard work necessary to outlast anyone across the net. A good tennis workout program will be interesting enough and varied enough to keep you at it for the long haul.

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For competitive players and those seeking to improve their game, it is not enough that they simply practice their strokes over and over again. This effort should be complimented by a regimented fitness program that can boost the player’s ability to hit harder, reach more balls, have more stamina and avoid injuries.

Basics of a Tennis Workout Plan

A tennis workout plan can be perfect only if it develops strength, flexibility, power and endurance for all muscle groups of the entire body while paying special attention to the critical muscle groups and joints that are placed under repetitive stress when playing.

A program must also be individualized to tailor fit a particular player’s unique anatomic and physiologic traits.

Periodization is a concept that is used for designing a tennis workout plan. It breaks down a long program into shorter periods, each with its own objectives. These periods are sequentially arranged and must be followed in their specified order.

Building a Solid Tennis Workout Plan

The first phase of any tennis workout plan aims to build a solid foundation of overall body strength. As an athletic endeavour, strength is valuable in order to play the game well. The muscles, ligaments, tendons, bones and joints must be conditioned for the sport.

However, tennis places uneven stresses on the body which might lead to postural problems and injuries. This makes it even more vital to train the entire body in order to counteract any tendency to develop imbalances.

The following tennis weight training routine is recommended to be performed only twice a week for 6-8 weeks. This allows ample time for rest and recovery in between sessions. The main targets are the major muscle groups in order to strengthen the whole body. These exercises are done during the off season like in winter.

Tennis Workout Plan Using Free Weights

Around 3 sets of 12-15 repetitions are done per exercise using only 40-50% of the maximum weight load you can do for 1 rep. Lifts should be smooth and controlled. Either free weights or machine weights can be used. The rest interval between sets should be no more than 90 seconds.

Before doing the actual work out, start with a 10 minute aerobic warm up and some dynamic stretches:

• Light jogging in place, jumping rope or jumping jacks
• Wrist circles
• Arm circles – start from small to medium to full circles
• Trunk twisting
• Toe touching
• Side bending
• Abdominal stretching over stability ball
• Groin stretching on stability ball
• High knee kicks
• Rear kicks

An ideal tennis workout plan includes a cool down part. After the work out, another additional 10 minutes are taken to cool down with some static stretches:

• Wrist stretches
• Tricep stretches
• Shoulder stretches
• Chest stretches
• Lower back stretches
• Groin stretches
• Quadriceps stretches
• Hamstring stretches
• Calf stretches
• Achilles stretches

These static stretches are held for around 10 seconds each.

The main part of the workout makes use of the exercises usually recommended for this initial phase of your tennis workout plan:

• Squats or Leg Presses
• Bench Presses or Push Ups
• Back Extensions on Stability Ball
• Lunges
• Single Arm Dumbbell Rows
• Twisting Crunches
• Shoulder Presses
• Standing Barbell Curls
• Standing Calf Raises
• Barbell Upright RowsThe following exercises are specific for the rotator cuff and the forearm and are done not just in the first phase but throughout all phases.

• Horizontal external rotations
• External rotations with knee support
• External rotations while lying on one side
• Internal rotations
• Forearm pronation and supination
• Wrist curls
• Wrist extensions
• Wrist rotations
• Grips Tennis Workout Plan to Develop Strength

The second phase of your tennis workout plan aims to develop maximum strength. The exercises used during this period are more intense. If an athlete can train to attain maximum strength, he or she has greater potential to develop more power and muscular endurance.

A tennis player should be able to hit the ball just as hard at the end of a long match as he or she has at the beginning. This phase takes just about as long as the first phase (6-8 weeks). Each exercise is done 2 to 3 times a week. 3-4 sets of 5-8 smooth and controlled repetitions are done with a rest interval of 3-4 minutes.

The weight used is 80-90% of maximum capacity for one rep. Just as in the first phase, a proper warm up and cool down should precede and conclude each work out session. The exercises used during this phase are the following:

• Barbell Squats or Lying Leg Presses
• Bench Presses
• Lat Pull Downs
• Shoulder Shrugs
• Bent Over Rows
• Weighted Crunches

In the third phase of a tennis workout plan, the maximum strength that was developed in the previous period is now going to be converted to power and endurance. Exercises are now more tennis specific in the sense that they mimic the movements used in the sport.

Tennis Workout Plan: Movement Specific Exercises

These movements are quick and explosive. Simple weight training is not the only component anymore. Instead, plyometric exercises are done additionally.

These include jumping exercises and medicine ball throwing exercises. The length of this period is 1-2 months. Each exercise is done no more than twice a week. Three sets of 8-10 reps with a rest interval of 3-4 minutes should be performed. Like the previous phases, a proper warm up and cool down should bookend each training session.

• Squat Jumps
• Medicine Ball Side Throws
• Hurdle Jumps with Sprint
• Medicine Ball Over the Back Toss
• Box Drill with Rings – four rings are drawn on four corners of a square and the athlete must hop clockwise or counter-clockwise from one ring to the next.
• Slams – this is a medicine ball exercise where you pick up the ball from the ground, hoist it over your head and slam it back down as hard as you can.

Plyometric Exercises in a Tennis Workout Plan

Aside from power-building plyometric exercises, a strength endurance circuit training session should be done twice a week. Schedule these such that they don’t fall on the same day that you will be doing your plyometrics. Circuit training makes use of different body weight exercises each being done for one full minute.

After each exercise, a 30 second rest period is taken before moving on to the next exercise. After completing all exercises, you are said to have accomplished one circuit. A 2 minute rest is taken between circuits until 2 or 3 circuits have been completed. Needless to say, a proper warm up and cool down should be done before and after a training session.

Squat Jumps Push Ups Squat Thrusts Sit Ups with Twist Box Step Ups with High Knee Drive Bench Dips Alternating Split Squats Alternating Superman exercises – lie prone on the floor and lift up your left arm and right leg off the ground for 10 seconds then do the same with the opposite arm and leg.

Incorporating Proper Nutrition and Diet in a Tennis Workout Plan

A total tennis workout plan also takes into account your nutritional needs. A proper diet can be formulated based on a player’s need to gain or lose weight. Carbohydrates are the main fuel of the body for physical activity and should be taken before a training session.

Complex carbohydrates are best because they are more gradually metabolized and do not get converted to fat as easily as simple sugars. Examples include wheat based bread and cereals, brown rice and pasta.

Proper Tennis Diet in a Tennis Workout Plan

Simple sugars can be taken during or right after a training session to replenish depleted stores of carbohydrates. Proteins from eggs, white poultry meat and lean red meat are important in muscle and tissue repair and development. Hence, the ideal time to eat such food is after a training session.

Dietary fibre is also important as it improves digestion and contributes to better metabolic regulation. Vitamins and minerals should not be neglected as well. Deficiencies in any of these will result in suboptimal performance due to their effect on the nervous, cardiovascular, musculoskeletal and endocrine systems.

Fluids and electrolytes should be replaced during and after your work out. However, be careful not to drink too much while working out. Instead, limit yourself to just a few sips during rest intervals. Drink a lot after the training session.

There was a time when even the professional players didn’t have a real tennis workout plan. But today, every serious tennis player must undergo some kind of fitness regimen in order to be successful. Whatever your definition of success is, a fitness program specially designed for you will help make the realization of your goals more easily achievable.

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Tennis Workout Drill #1: Return and Identify

This series of tennis workout drills serve to enhance the player’s serve return game. One player acts as the server and the other is the returner. The server is to hit any one of five or six different types of serves to the returner. The returner must first identify the serve, call it out, then return the serve. The serves that can be used for this drill are: pure slice, topspin-slice, topspin, twist and flat serves, even the reverse slice if you are able to hit that one as well.

The returner cannot move on to receiving a different type of serve until he or she correctly identifies the serve and returns it successfully. Once each serve has been identified and returned well, the server should be sure to mix up the serves to confuse the returner. After about five or ten minutes of serving, the returner should take over the job of server and begin to offer a wide variety of serves.

This drill can be an excellent one to build service recognition and anticipation. The return of serve is a constant weak point for most players. Any drills that focus on this stroke are welcomed.

Tennis Workout Drill #2: Serving Cat

Serving Cat is actually a game that can be disguised as a tennis workout drill. The idea of the game is the same as in H-O-R-S-E in basketball.

The first player describes what his serve will do in precise terms, where the ball will land, etc., and if he or she strikes a serve that does what he or she says, the other player must duplicate the same serve. As errors are made, letters are accumulated to spell C-A-T.

If the server does not execute what he or she says, he or she does not get a letter. The control of the game simply passes to the other person.

You can spice up this game by not only calling out where the serve will land, but how many bounces it will take until it hits the fence, how many bounces it will take before reaching the baseline, etc. You can even predict where on the fence the ball will hit after it bounces. For those with more powerful serves, they can predict that their serve will hit the fence after just one bounce within the service box.

Serves always need to be perfected, and this can be a fun way to work on exact placement of the serve with a variety of spins added. If you want to extend the game, add the letters F-U-R and B-A-L-L. Each of you will be eager to avoid being called a “Cat Fur Ball”!

Tennis Workout Drill #3: Drop Volley Drill

Drop volleys are yet another skill that is not often worked on during a match—not enough of them are attempted in the course of a match to really help a player get better at this difficult stroke. The soft touch and delicate spins required to hit a great drop volley will be mastered through this fun tennis workout drill.

An excellent drop volley should have a low trajectory and thus bounce several times before reaching the service line.

Three bounces are often considered the minimum for an effective drop volley, but it is possible to hit one that bounces several more times before reaching the service line. An outstanding drop volley will actually remain within the service box. The rare player who can add tons of spin to his drop volley can even make it bounce back to his side of the net!

The feeder stands at the service line and hits six balls so that the returner will meet the ball below the top of the net.

The goal of the returner is to make the ball bounce as many times as possible before rolling out of the opposite service box. For each bounce that the ball takes before crossing that line, one point is awarded.

A shot is disqualified if it reaches a height of greater than six feet because such a volley would be easy to return in a match situation. After the returner hits six drop volleys and calculates the score of total accumulated bounces, the feeder takes his turn.

To spice up this series tennis workout drills, hit to both the forehand and backhand an equal number of times. Another way to heighten the excitement is to stand further and further back behind the service line as you feed, ensuring greater pace and a greater level of difficulty for the returner. This will really give the drop volley hitter a workout! Do the tennis workout drill multiple times to ensure a solid dose of practice of this difficult shot.

Tennis Workout Drill #4: Side Pocket Shot Drill

This tennis workout drill works on a player’s ability to hit angle shots. A side pocket shot is a groundstroke that is hit so sharply crosscourt that it bounces in the service box and then out of the court of play before ever crossing the imaginary line extending from the service line—an extreme angle.

This is by far the best crosscourt passing shot and it can also open up the court quite a bit in the midst of a baseline rally. This shot is also one that is rarely practiced but can be extremely effective. Use a little drill time with your buddy to perfect this devastating stroke.

The feeder should hit the ball to the left and right so that the ball will be returned about halfway between the baseline and the service line, a little short, in other words. This will be the type of shot that a player can attempt a side pocket shot on, so it makes sense to hit it at that depth during the drill.

The feeder should strike about five balls and see how many the runner can effectively hit into the side pocket. The runner can then serve as the feeder and hit five balls to his friend. This game can be played in a number of ways as you keep score—highest overall percentage of balls hit into the side pocket (for you math whizzes), individual “matches” of five balls hit at a time, etc. Keeping score will increase the intensity and seriousness of the drill. Before you know it, you and your friend will be masters of this difficult shot, although it will take longer to master the backhand shot than the forehand one. Lots of topspin will enable you to hit the side pocket more frequently.

Tennis Workout Drill #5: Drop Shot Contest

This particular tennis workout drill serves to improve a player’s drop shot. The feeder stands at the baseline and hits shots of normal depth that the returner attempts to hit as a drop shot. A successful drop shot will be judged as one that bounces at least three times before crossing the service line. Shots that are hit higher than six feet, and thus easily returnable, are automatically disqualified in the contest.

The feeder and returner can alternate every five balls or so. Score can be kept in a variety of ways, as described above.

In order for a set of tennis workout drills to be effective, they must be fun and must work on parts of your game that usually do not get a lot of attention. The tennis workout drills described above meet both of these criteria. Each shot or stroke that is tested is vital to a complete game. The return of serve always needs polish, as does the serve placement. The drop volley could be the toughest shot in tennis, if the side pocket shot is not. The drop shot can be a great weapon in the course of a match, but when do you get to practice it? Answer: when you adopt the quick and easy workout plan of tennis workout drills outlined in this posting.

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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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A great tennis athlete trains not only for the fitness element, but they focus on the intangibles such as the mental game, tennis nutrition, technical strokes development and much more.

Whether you play competitively or just for exercise, the game of tennis is always a lot more enjoyable if you are able to play it well. Improving as a tennis player encompasses many aspects of the game that all need to be developed together in order for you to become the best tennis player you can possibly be.

Tennis Training Tips: The Mental Game

Every sport has a physical and a mental side. Tennis, being the individual sport that it is, requires equal attention to both parts. There are no teammates to help you out when you’re physically or mentally tired. Therefore, the first and foremost tennis training tip would be to develop both your physical ability on court and your general psychological approach to the game.

Tennis Training Tips: The Tennis Fitness

The physical side of tennis covers your technical competence and your fitness. The technical aspect pertains to mainly to your strokes. Tennis training tip number two would be: develop your strokes. This is the most obvious part of anyone’s development as a player.

The correct techniques and execution of the various shots is the foundation on which any tennis player must build upon the rest of his or her game.

There is simply no other way to perfect these strokes other than to spend time out on the practice court. Former world number one Monica Seles was known to practice a particular shot for a whole week (for example, a backhand down the line) in order to perfect it before going on to another shot. Although each shot is different, there are some common guidelines:

• (1) watch the ball;
• (2) prepare early;
• (3) hit the ball at the right comfortable distance in front of your body;
• (4) follow through; and
• (5) maintain balance throughout.

Tennis Training Tips: Technique and Tennis Strokes

The technical facet also covers your movement, especially your footwork. Obviously, this goes hand in hand with the proper techniques of striking the ball because you cannot execute a stroke correctly without being in balance.

Arriving at the ball with good balance requires that you have taken the right steps with your feet in order to get there.

Tennis training tip number three would be: improve your footwork. This is done by incorporating footwork drills along with your practice sessions. The best footwork drills should emphasize three things: (1) lateral movement; (2) forward and backward movement; and (3) the ability to recover back to the ready position.

Technical development is the most fundamental thing towards becoming a tennis player. But any person cannot just go participating in any sport or physical activity without being physically fit to begin with.

In fact, everybody should consult a physician first before starting an exercise program or new physical activity such as tennis. A doctor will evaluate his or her overall capacity for activity and exercise prior to actual participation in a fitness program or a sport like tennis. Fitness for tennis requires a combination of strength, stamina and speed.

Tennis Training Tip #1: Tennis Fitness Strength Training

Tennis training tip number three would be: improvement of strength. Strength training in tennis is unique because it emphasizes not just muscle power. There has to be strength throughout the entire range of motion.

Therefore, flexibility and proper stretching is required along with strength training. Also, tennis is a sport that utilizes some muscle groups more than others.

These muscle groups have to be worked out and kept elastic at the same time to prevent injuries and make stroke production more smooth and efficient.

These areas include the wrist, forearm, elbow, shoulder, abdominals, hips, legs and calves. However, concentrating on just these muscle groups will lead to an overall imbalance in physical strength. This could lead to deterioration in posture and balance. Therefore, a strength training program must keep all the major muscle groups in condition, not just in terms of strength but also flexibility.

For example, a right handed player might work out on his right arm and shoulder more than on his left side, thinking that there is no benefit in exercising the non-dominant side. But working only on the right side will cause an imbalance in strength which results in uneven posture and possible deterioration of critical parts of the musculoskeletal system like the spine, which would then lead to a host of other health problems including derangements in neurological and circulatory function. The back is also a frequently neglected area for tennis players.

A strong back will help in protecting the spine which is constantly subject to twisting and bending.

Tennis Training Tip #2: Training for Stamina

To win a tennis match, sometimes you just need to outlast your opponent. This is especially true for players who are of very similar ability and skill level. Stamina becomes a critical factor. The next tennis training tip then is: improve endurance.

The most basic way to work on this is to increase aerobic resistance by doing activities like long distance running or swimming.

However, endurance in tennis is vastly different from other aerobic sports like running, cycling or cross country skiing.

Tennis actually emphasizes anaerobic resistance because it is a sport where there are short bursts of physical exertion followed by periods of rest. Furthermore, each point in tennis can be entirely different from the next point.

There could be a 3-stroke rally followed by a 10 stroke rally where you run all over the court and a 50 stroke rally where you are mostly hitting steadily from a particular position. You have to be prepared for different kinds of points.

Tennis Training Tip #3: Training for Agility

The ability to run down every ball, recover for the next shot and the quickness in getting to a strong attacking position on court all depend on the development of speed and agility. Speed is defined by how fast a player can move from one place to another. Agility is how quickly he or she can change directions or speeds. The fifth tennis training tip is to improve these two fitness components.

Speed can be increased through running sprints. Agility is best improved with shuttle runs and footwork drills. It is also advisable to engage in sets of exercises or drills that develop both of these components. Additionally, exercises for speed and agility can and should be done in sets in order to improve stamina as well.

Tennis Training Tip #4: Proper Tennis Diet

The sixth tennis training tip is the modification of your diet. This should be tailored to suit a player’s specific metabolic and physiological profile.

Proper nutrition in tennis consists of a combination of high quality protein and complex carbohydrates. These are the core materials for developing strength and the proper fuels for endurance, respectively.

During a long match, players need to replenish energy, keep well hydrated as well as replace lost electrolytes. Energy bars, water, sports drinks and fruits like bananas are recommended. More importantly, a good tennis diet should consist of food that satisfies the individual palate as well. It is not advisable to totally cut out sweets, treats and junk food.

Rather, these should be taken in moderation or in limited portions only. All healthy food is good food for tennis. Needless to say, the daily requirements for essential vitamins and minerals should be met.

Tennis Training Tip #5: Improve Mental Tennis Toughness

The last tennis training tip relates to something that is not usually thought about in training. This aspect of the sport is called mental toughness.

Usually, people do not associate this with exercise and training because they think that it is not something that can be developed through drills and work out routines. In the literal sense they are correct.

Working out in the gym and doing footwork drills aren’t going to directly influence your mental toughness. But there are also exercises and drills for the mind, and they can be incorporated into your practice sessions.

A good way to approach this is to treat practice matches just like you would an actual match. You should practice focusing, staying in the moment, blocking out distractions and thinking about what you need to do.

Also, work on shots that you would actually use in a match in order to develop your confidence. Concentration can be developed by playing games like first-to-eleven points and the ability to handle pressure can be increased by playing tie-breakers.

Tennis Training Tip #6: Strategy and Tactics

The last tip is also about the mental aspect of the game: strategy and tactics. If you have sufficiently developed your game, you will know what your strengths and weaknesses are. Before a match, you should know who your opponent is and how he or she plays.

Take into account your own game and devise a plan that can make the most of your strengths and minimize exposure of your weaknesses while at the same time attacking your opponent’s weaknesses and limiting the effect of his or her strength. This is the time to think about depth, placement, direction, spin, pace, angle and court position.

These all sound like a lot of hard work but they are things that have been proven time and again at all levels of the game. It is all well worth the effort if you want to enjoy the sweetest reward of playing the game better and winning more.

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If you want to jumpstart your forehand and play like the PROS, check out my 70+ page Tennis Ebook that will immediately show you how you can take your forehand to the next level.

The Modern Forehand Domination Ebook is guaranteed to improve your tennis technique, and increase power, topspin and accuracy of your tennis forehand!

Modern Tennis Forehand Ebook
Learn How to Hit a Forehand Like Federer, Nadal and Djokovic

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