Tennis specific Workout
Workout Routine: Endurance Resistance Training for Tennis Players
Duration:Â 4-5 sessions per week with at least one day of rest between sessions.
Exercise Selection:Â Choose 5-6 exercises that target different muscle groups, focusing on compound movements that mimic tennis actions.
Squats:Â Strengthen legs and core.
3 sets of 12-15 reps
Lunges:Â Improves leg strength and stability.
3 sets of 10-12 reps per leg
Push-ups:Â Builds upper body strength.
3 sets of 12-15 reps
Pull-ups or Lat Pulldowns:Â Targets the back and shoulder muscles.
3 sets of 8-10 reps
Deadlifts (Romanian Deadlifts):Â Develops hamstrings, glutes, and lower back.
3 sets of 10-12 reps
Medicine Ball Twists:Â Enhances core strength and rotational power.
3 sets of 20 reps (10 reps per side)
Circuit Training:Â Combine the following exercises for an endurance-focused circuit:
Box Jumps or Lateral Jumps:Â Boosts explosive power.
3 sets of 10 reps
Battle Ropes:Â Improves shoulder and core endurance.
3 sets of 30 seconds
Burpees:Â Full-body exercise to elevate heart rate.
3 sets of 10 reps
Russian Twists:Â Enhances core strength and rotational power.
3 sets of 20 reps (10 reps per side)
Endurance Intervals:
On one or two days per week, incorporate interval training to build cardiovascular endurance. For example:
Tennis Court Sprints:Â Sprint from one baseline to the other and walk back to recover. Repeat for 10-15 minutes.
Suicides:Â Set up markers at various distances (e.g., 5, 10, 15, and 20 meters). Sprint back and forth, touching each marker, and rest briefly between sets. Aim for 10-15 minutes.
Guidelines:
Perform each exercise with proper form to prevent injuries.
Rest for 30-60 seconds between sets and exercises.
Increase the resistance or difficulty gradually as you progress.
Stay hydrated during the workout.
Always consult with a fitness professional or a coach before starting any new training program to ensure it aligns with your individual needs and abilities.
Remember that consistency and dedication are crucial for improving endurance and strength as a tennis player. Mix in rest days and consider periodizing your training to allow your body to recover and adapt to the demands of the program.