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Tennis specific Workout

Workout Routine: Endurance Resistance Training for Tennis Players

Duration: 4-5 sessions per week with at least one day of rest between sessions.

Exercise Selection: Choose 5-6 exercises that target different muscle groups, focusing on compound movements that mimic tennis actions.

  1. Squats: Strengthen legs and core.

  • 3 sets of 12-15 reps

  1. Lunges: Improves leg strength and stability.

  • 3 sets of 10-12 reps per leg

  1. Push-ups: Builds upper body strength.

  • 3 sets of 12-15 reps

  1. Pull-ups or Lat Pulldowns: Targets the back and shoulder muscles.

  • 3 sets of 8-10 reps

  1. Deadlifts (Romanian Deadlifts): Develops hamstrings, glutes, and lower back.

  • 3 sets of 10-12 reps

  1. Medicine Ball Twists: Enhances core strength and rotational power.

  • 3 sets of 20 reps (10 reps per side)

Circuit Training: Combine the following exercises for an endurance-focused circuit:

  1. Box Jumps or Lateral Jumps: Boosts explosive power.

  • 3 sets of 10 reps

  1. Battle Ropes: Improves shoulder and core endurance.

  • 3 sets of 30 seconds

  1. Burpees: Full-body exercise to elevate heart rate.

  • 3 sets of 10 reps

  1. Russian Twists: 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:

  1. Tennis Court Sprints: Sprint from one baseline to the other and walk back to recover. Repeat for 10-15 minutes.

  2. Suicides: 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.


  1. Perform each exercise with proper form to prevent injuries.

  2. Rest for 30-60 seconds between sets and exercises.

  3. Increase the resistance or difficulty gradually as you progress.

  4. Stay hydrated during the workout.

  5. 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.

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