TENNIS
STRENGTH & CONDITIONING
BLOCK I – BUILDING A FOUNDATION
Perform the following routine 2 days per week for 6 weeks. This is a full body workout that should be performed after the tennis season is completed. Perform the exercises in order and make sure to rest 2-3 days between workouts so that your muscles have time to recover.
Make sure to warm up for 10-15 minutes on a cardio machine of your choice before starting any of the weight training workouts below.
If you are a beginner in the weight room perform as many of the exercises listed below on a machine until you perfect the form needed as well as the necessary strength to complete the exercises with free weights.
SETS: 2-3
REPETITIONS: 12-15
REST PERIOD BETWEEN EXCERCISES: 90 seconds
| Stationary Lunges | Walking Lunges |
| Bench Press | Push Ups |
| Single Arm Dumbbell Rows | Lat Pull Downs |
| Dumbbell Shoulder Press | Machine Shoulder Press |
| Triceps Extension | Overhead Dumbbell Press |
| Lower Back Extensions | Superman’s |
BLOCK 2 – MAXIMAL STRENGTH
Do not begin Block 2 until you have completely finished Block 1. Follow this block for 6 weeks working out 2-3 days per week with 1 or 2 rest days between workouts for proper recovery.
SETS: 2-3
REPETITIONS: 6-8
REST INTERVAL: 2 minutes
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Squats / Leg Press |
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Bench Press |
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Close Grip Lat Pull Downs |
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Shoulder Press |
BLOCK 3 – STRENGTH ENDURANCE & POWER
Block 3 should be completed as close to competition as possible. Follow this phase right up to the start of the season. Do each exercise listed below in order with no rest. Once you have done all 4 exercises, rest for 2 minutes, and then do them again.
SETS: 2-3
REPETITIONS: 10
REST INTERVAL: 2 minutes
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Jumping Squats |
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Push Ups |
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Box Step Ups |
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Dips |
ABDOMINAL / CORE TRAINING
Complete the following exercises after strength training session 2 times per week.
SETS: 2
REPETITIONS: See Below
REST INTERVAL: 2 minutes between circuits
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Plank – Start with 30 seconds and work up to sets of at least 1 minute |
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Side Plank |
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Twist with Ball or Ball Throws |
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Runner on Bosu Ball (10 reps per leg, 20 total) |
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Twisting Runner on Bosu (10 reps per leg, 20 total) Medicine Ball Slams |
CARDIO
Do not forget the importance of cardio in the off-season. Take this opportunity to work on your conditioning so when the season begins you are in the best shape you can be.
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Jump Rope- Start with six 1 minute rounds working up to six 3 minute rounds |
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Long Distance Run: Be able to run three miles in 30 minutes when season begins |
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Foot Work Drills – On court |
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Ladder Drills – At gym |
