May 302018
 
Summer Tennis Workouts
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10
Move Reps
Day 1 Interval Run
Day 2 Move 1
Move 2
Move 3
Move 4
Move 5
Move 6
Move 7
Day 3 Move 1
Move 2
Move 3
Move 4
Move 5
Move 6
Move 7
Day 4 Off Off Off Off Off Off Off Off Off Off Off
Day 5 Interval Run
Beep Test
Day 6 Move 1
Move 2
Move 3
Move 4
Move 5
Move 6
Move 7
Move 8
Day 7 Move 1
Move 2
Move 3
Move 4
Move 5
Move 6
Move 7
Days I Played Tennis
May 302018
 

Official tennis practice starts on August 10th.  Our first match is less than 2 weeks after.  It is not possible to get into good physical condition for the season in that short of time.  I have a ten week fitness program that should help you get into adequate condition for the upcoming season.  These exercises would be the minimum that you should do and will not only help with your cardio but also strengthen tennis specific muscles to decrease injuries during the season.  Nove of these workouts should take more than half hour.

Keep track of how you do each week.  WRITE IT DOWN.  You can see your improvement each week.  Print this sheet to track your improvement.

Please get out and play also.  I will contact you in there are open courts on Tuesdays and Thursdays during the summer.  There are also good junior tournaments around the area throughout the summer.  Check out USTA.com to see where and when they occur.

Start any training or playing  with some warm-up and stretching.

Warm up:  Jog in place with high knees:  30 sec.   Jog in place with high heels: 30 sec.  Mini jumping jacks: 30 sec.  Leg stretches:  1 min.  Arm circles:  10 small forward, 10 small backward, 10 big backward 10 big forward.  6 deep sneaky lunges (https://www.youtube.com/watch?v=HRL9vCQTLxA).  

Cool down:  Wide feet stretches hanging over, side to side sway.  Leg stretches, arm and shoulder stretch, end up with standing side stretch.

Week 1:  May 31 to June 6

May 31:  Warm-up.

Interval Run:  3 intervals.   Interval Run explained:  Jog 15 sec.  Spring 10 Sec.  Walk 15 sec.    Cool down.

June 1:  Warm-up.

Core Exercies:  Do sets of core exercises with 20 sec. break between moves.

Move 1:  Plank:  Hold 20 secs.  (https://www.active.com/tennis/articles/7-core-exercises-every-tennis-player-should-do)

Move 2:  Bicycles:  10 reps (https://www.active.com/tennis/articles/7-core-exercises-every-tennis-player-should-do/slide-5)

Move 3:  Side Rise:  5 reps/side  https://www.youtube.com/watch?v=rorFwJ0h2e4

Move 4:  Windshield Wiper: 5 reps/side https://www.active.com/tennis/articles/7-core-exercises-every-tennis-player-should-do/slide-7

Move 5:  Plank with Arm and Leg Lift  5 reps/side https://www.active.com/tennis/articles/7-core-exercises-every-tennis-player-should-do/slide-2

Move 6:  Superman/Banana:  3 reps  https://www.youtube.com/watch?v=evZILvDdQT4

Move 7:  Plank with Twist 5 reps/side   https://www.active.com/tennis/articles/7-core-exercises-every-tennis-player-should-do/slide-3

Cool down:

June 2:  Warm-up

Leg Workout:  25 secs between moves

Move 1:  Jump Squats:  15 secs.  https://www.youtube.com/watch?v=utQShuge6Vk

Move 2:  Mary Katherine Squats:  15 secs.   https://www.youtube.com/watch?v=LQOSdQRx

Move 3:  Circle Run:  15 secs/each direction  https://www.youtube.com/watch?v=9ZSHdFSxcYY

Move 4:  Leap Frog Squats:  15 secs    http://player.anytimefitnesss.com/fitness/how-to-leap-frog-squats.html

Move 5:  Hot foot:  15 secs/foot  https://www.youtube.com/watch?v=kcFacQNgoGc

Move 6:  Football Hero 20 secs  https://www.youtube.com/watch?v=sWh3v3GflOE

Move 7:  Combo Twist:  15 secs   https://www.youtube.com/watch?v=EVoH_vPOMTA

Cool Down

June 3:  Sunday  Day Off

June 4:  Warm-up

Interval Run:  3 Intervals

Beep Test:  Up to level 3 (or as far as you can go):   Down load a beep test app for 20m.  That is the distance from the tennis net to the back fence.  Get to the net or fence by each time the beep sounds. See how many levels you can get.

Cool Down.

June 5:  Warm Up

Upper body workout:

Move 1:  Shoulder-width Push-ups 5 reps   , knees up if you can, knees down if not.

Move 2:  Radial Muscle:  10 reps

Radial

  1. Stand with your arms at your sides, and with one hand grasp a dumbbell on only one end (similar to a hammer). The weighted end should be in front of the thumb.
  2. With the wrist in a neutral position and the palm toward the thigh, slowly cock the wrist to raise and lower the weighted end through a comfortable range of motion (figure 8.15a). All the movement should occur at the wrist with no elbow or shoulder joint movement; the arc of movement will be small.
  3. Perform for 10-15 repetitions and switch hands and perform the same movement on the opposing hand. Perform this movement for multiple sets.

Move 3:  Wide-width Push-Ups: 5 reps   , knees up if you can, knees down if not.

Move 4:  Ulnar Muscle:  10 reps.

Ulnar

  1. Stand with your arms at your sides and with one hand grasp a dumbbell on only one end (similar to a hammer). The weighted end should be behind your little finger.
  2. With the wrist in a neutral position and palm facing your thigh, slowly cock the wrist to raise and lower the weighted end through a comfortable range of motion (figure 8.15b). All the movement should occur at the wrist with no elbow or shoulder joint movement; the arc of movement will be small.
  3. Perform for 10-15 repetitions and switch hands and perform the same movement on the opposing hand. Perform this movement for multiple sets

Move 5:  Tri-Side Rise  5 reps/each side    https://www.youtube.com/watch?v=o7QNavtBK9Y

Move 6:  Forearm Pronation:  10 reps

Forearm Pronation

  1. Sit in a chair with one elbow flexed and the forearm resting on a table or your knee. Let the wrist and hand hang over the edge.
  2. Use a dumbbell with a weight at only one end (similar to a hammer). The weight is on the thumb side to start. Begin the exercise with the palm upward so that the handle is horizontal (figure 8.16a). Slowly raise the weighted end by rotating your forearm and wrist until the handle is vertical.
  3. Pause for 1 second, then return to the starting position.
  4. Perform for 10-15 repetitions and switch hands and perform the same movement on the opposing hand. Perform this movement for multiple sets

Move 7:  Burpee  5 reps

Move 8:  Forearm Supination  10 reps

Forearm Supination

  1. Sit in a chair with one elbow flexed and the forearm resting on a table or your knee. Let the wrist and hand hang over the edge.
  2. Use a dumbbell with a weight at only one end (similar to a hammer). The weight should be on the thumb side to start. Begin the exercise with the palm down (figure 8.16b). Slowly raise the weighted end by rotating your forearm and wrist until the handle is vertical.
  3. Pause for 1 second, then return to the starting position.
  4. Perform for 10-15 repetitions and switch hands and perform the same movement on the opposing hand. Perform this movement for multiple sets.

 

Cool Down:

June 6:    Warm-up

Footwork     Move 1:  Jump Rope  30 secs

Move 2:  Horizontal Run:  3 reps

Start at the doubles sideline, facing the net.

Shuffle (sidestep) to the centre service line.

Sprint back to the starting position.

Turn and sprint across the court to the opposite doubles sideline.

Shuffle back to the centerline.

Sprint back to the doubles sideline.

Turn and sprint back to the starting position; you should start and finish at the same spot.

Move 3:  Split Step  10 reps

  • Stand with your feet together in front of the baseline. Hop forward over the baseline, planting your feet just wider than shoulder-width apart on the other side. Instantly hop back to starting position, feet together, and repeat without pausing for 10 to 20 reps.

Move 4:  Split Step Wide 10 reps

  • start with your feet just wider than shoulder-width apart and keep them there, hopping forward over the baseline and back to start for 10 to 20 reps.

Move 5:  Lateral Movement  5 reps each side

  • Start with three lateral steps to the left, perform a backhand swing, then recover to the center. Repeat to the right. Vary the size of your steps and the speed.
  • Do the same three lateral steps to the left, perform a forehand swing, then recover to the center. Repeat to the right. Again, vary the size of your steps and your speed.

Move 6: Carioca  5 reps/each side  http://tennisracket.me/tennis-footwork-for-beginner/

Move 7:  Back to where you were:  5 reps    Sprint from baseline to service line.   Run backwards back to the baseline.

Cool Down: